Complex Training Program
Complex training was a hot topic awhile ago in this section. The problem was we could'nt find any workouts that used this training method. Just bits and pieces. We knew that complex training consisted of a traditional exercise such as the bench press and followed it up with an explosive equivalent. In this case, the explosive pushup since it uses the same muscles as the bench for the most part. The idea being that the muscles are already activated by the traditional exercise and when immediately used in a unweighted exercise you can develop more power. Here is a 3 day a week exercise program using complex training principles.
Monday-
Barbell Squat 3sets x 5 reps
Box jump 3x5
Dumbbell lunge 3x5
Alt. split jumps 3x5(each side)
Deadlift 3x5
Burpees 3x5
Wednesday-
Bench press 3x5
explosive pushups 3x5
Incline bench 3x5
medicine ball toss 3x5
Dip 3x5
MB toss 3x5
Friday-
Lat pull down 3x5
explosive pullup 3x5
Seated Row 3x5
Explosive rope pull 3x5
Upright rows 3x5
Alt. dumbbell fast uprights 3x5
The rest between the traditional exercise and the explosive should be less than one minute.
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