rugger

I have 3 more weeks of my current Strength Cycle before I switch to Complex Training Cycle. I am looking for some more complex training programs. I like watching videos to check out new routines and get motivated. Anyone have any links of places to find complex training videos.

Complex training is typically combining ~traditional weightlifting or olympic lifting with plyometrics. Most popular being Squats and Jump Squats (weighted or BW) for example, Squats and depth jumps, Bench Press and med ball pass, etc.

Much appreciated.

Crashsti

i can recommend a book that will allow you to seemlessly weave together a program that uses all the tools even within one workout. Program Design by Intocombat
here is some more stuff from IntoCombat in the form of video clips accompanied by articles that first appeared in Ultimate Grappling Magazine. its all good stuff.
Intocombat - Training for Grappling, BJJ and Mixed Martial Arts

rugger

Thanks Crash, I'll look for reviews on the book. Looking at the videos, that's not exactly the kinda of complex training I am interested in, that is simlar to some of my typical functional training. When I talk of complex training I mean resistance sets followed immediately by a very explosive plyometric exercise that compliments the resistance set. I haven't found much in the way of videos which is really what I would like to find. Thanks though.

sitnspin

Yeah, sorry. I get what you're after, but I haven't found anything to link you to either.

Out of curiosity, have you checked out all the videos on rosstraining? They're still pretty interesting.

RossTraining - Articles

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Crashsti

your talking about the old Eastern European type of training that was done in the old communist countries, do a heavy set of squats and then immediately take off in a 100m run. most gyms are unable to work with that type of training simply because they don't have the facilities to accomodate them. let me do some more searching and see if i can find some stuff. the IntoCombat guys do have some stuff along the lines of what your looking for but they refer to it as a "metabolic burst", in one of Jeff's workouts they put him on a machine that i can't remember the fricking name off. he does reps for time and at the end is totally spent.

Crashsti

here is a clip YouTube - Complex Training - Snatch + Jump

Crashsti

here is a website that has a program written out, no vids but i have'nt looked yet. Complex training is a workout comprising of a resistance exercise followed by a matched plyometric exercise

rugger

Thanks again Crash, that is the only video I found with a true complex set. I don't snatch, but I would incorporate box jumps into cleans and squats.

And that site is one I have seen before. I might have to buy the Complex Training book by Donald Chu (Explosive Power & Strength), though I am not found of his books - I have Jumping Into Plyomtrics and find it very basic.

Crashsti

i took a look in the NSCA textbook and the only ink they give to Complex Training is one small paragraph. apparently they don't feel complex training is beneficial to a large enough group to discuss it in depth. all it says is complex training may be of use to some advanced athletes but that heavy resistance training and plyometrics should'nt normally be done on the same day. here is a link to what Complex training is for everyone to view.
Human Kinetics

rugger

That is sad, because I think it's very underrated. I don't disagree, it is an advanced training principle, one that needs to be used sparringly. I think the main problem on the lack of reliable documentation is the simple fact that Americans tend to want "new and fancy" methods of training, often overlooking these old school things that will blow away many of the "new and fancy". I digress.
Yep, that is an exert from the Chu book I have already. Chu has a habit of glossing over things. If I can find his Explosive Power & Strength book in Half Priced Books I'll pick it up for a few bucks.

Crashsti

along with "new and fancy" you should have put "easy". however just from the little bit that i have read since you brought up complex training the principle seems beyond the abilities or needs of most people. advanced plyometrics are often too difficult for the average guy to handle. i recently read about an Olympic sprinter tearing his quadricep off the bone while performing depth drops, so i wonder exactly how stessful and dangerous complex training has the potential to be. if you do try out a program for any length of time please let us know how it went.

rugger

Again, I will agree that some plyos and complex training can be advanced - that is dependant on the intensity and of course greater intensity reaps greater gains (generally speaking and to a point before diminishing returns).
Sprinters tear quads from sprinting, athletes all over tear muscles from their respective sports, is it common, no. Same with plyos, will it happen, yes. More the reason for reliable documentation on the subject.
Was this sprinter doing depth drops well beyond what he should have, perhaps, or perhaps he well exceeded the number of repetitions, perhaps his mind strayed for a split second and his timing was off, too many variables to point the finger at "plyos". There are prescribed heights for depth drops that should not be exceeded.

When I am finished with my strength cycle (in about 3 weeks) I will be focusing on agility, plyos and some complex training. I'll let you know.

Today I do some semblance of complex training, for example I do push ups, then immediately do plyo push ups and immediately lie on an exerball and grab a med ball and do med ball throws, finally I do med ball slams. This is not complex training in the Eastern Bloc sense of doing near ME (Max Effort) lifts followed by an explosive plyo set, but it's a complex circuit.

I think the hormonal and metabolic response elicited by complex training alone would be a huge benefit. Maybe someone can find some research regarding the endocrinological impact of complex training

Crashsti

i think i might know a guy who can be of help. i will email him and ask, hopefully he is'nt tired of a Noob like me asking him silly questions and will get back to me.

Crashsti

now that i have a better grasp on what Complex training really is i discover that i have been doing it in my own workouts on occasion. the Leg Crank workout that i have mentioned at various times includes a traditional exercise such as bodyweight squats and lunges followed by jump squats and split squat jumps which could be considered plyometric in nature. this may explain why i can now touch the ceiling at work now when i could'nt even come close before. hmm.....

rugger

Yep, complex training is one of the primary tools used for vertical jump training for track, basketball and volleyball to name a few.

hmunster0

I highly recommend Power Behind the Punch

Power Behind the Punch: Kettlebell Conditioning for Boxers