Many athletes include plyometric exercises in their training programs and are well aware of the benefits. However, it is slightly less well known that the combination of traditional strength and plyometric exercises together (complex training) results in greater improvements in power and rate of force development.
Complex training, one of the most advanced forms of sports training, integrates strength training, plyometrics, and sport-specific movement. It consists of an intense strength exercise followed by a plyometric exercise.
Complex training activates and works the nervous system and fast twitch muscle fibers simultaneously. The strength exercise activates the fast twitch muscle fibers (responsible for explosive power). The plyometric movement stresses those muscle fibers that have been activated by the strength training movement. During this activated state, the muscles have a tremendous ability to adapt. This form of intense training can teach slow twitch muscle fibers to perform like fast twitch fibers.
To maintain a high level of intensity throughout the workout, use low repetitions (two to five), high recovery intervals between sets (three to five minutes) and at least 48 hours of rest between complex workouts.
Lower Body Complex
Upper Body Complex
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