I feel like I've written this article before but, I searched my computer and couldn't find it. If I did, forgive me. I know I'm slowly losing my mind anyway.
Last week at MBSC we did both bar complexes and complex training. I know this can be confusing so I'm writing this to hopefully help clear up the confusion.
People hear the words complex training and they immediately think “it's not that complex, it's actually pretty simple”.
Sorry, we are talking about complex training, not complex training. Confused yet? If you are, I'll try to explain.
Complex training- this is basically a training method that pairs a strength exercise and a power exercise, think split squats followed by split squat jumps.
“The combination of plyometric training and weight training are thought to be useful for developing athletic power. More specifically, complex training alternates biomechanically similar high load weight training exercises with plyometric exercises, set for set, in the same workout.” [1]
Now, lets explain complexes.
Complexes- complexes are a series of exercises done with a bar or dumbbells in which each exercise is done for a set number of reps before beginning the next exercise. Exercises are done in succession with no rest and generally without letting go of the bar.
An example of a hang clean, front squat complex would be five hang cleans followed by five front squats. Complexes were popularized in the late 80's by Strength and Conditioning Coach Istvan Javorek and have enjoyed a resurgence with the recent interest in what is often called metabolic training.
Combos- combos are one rep of each exercise but done for multiple reps. If I did one clean and then one front squat, that would be a clean-front squat combo. If I do 5 cleans and follow with 5 front squats, that is a clean- front squat complex.
So in 500 words or less, training can be a complex process involving complex training and complexes. ( I had to write that line to use the word complex three times in one sentence with three different meanings. My old English teacher Miss Bothwell would be so proud)
To make it simple, complex training is a power development training method. Complexes might be technical or, endurance or fat loss oriented. Hope I managed to make a confusing topic less confusing?