Complex Training for Athletes: A Performance Boost
Complex training is a highly effective method for athletes, combining heavy resistance lifting with explosive movements like jumping or sprinting in a single session. This approach leverages the post-activation potentiation (PAP) phenomenon, where the nervous system is primed to enhance power output after lifting heavy loads.
In a typical complex training session, an athlete performs a heavy lift, such as a squat, followed by a plyometric exercise, like a jump, or a sprint. The heavy lift recruits high-threshold motor units, while the subsequent explosive movement capitalises on this heightened neuromuscular activation, leading to improved speed, power, and strength.
Physiological Benefits: Complex training has been shown to improve power and neuromuscular efficiency by recruiting fast-twitch muscle fibers, which are critical for explosive performance in sports. Research supports the use of PAP to enhance jump height and sprint speed over time. Athletes who engage in this training often experience improvements in sprint performance and vertical jump height, both essential for vaulting performance.
Potential Risks: Complex training carries risks, particularly for athletes unaccustomed to heavy lifting or high-impact movements. There is an increased risk of overtraining, muscle and joint injuries if not correctly supervised. It’s essential to manage loads and ensure adequate recovery between sessions to avoid these risks.
X Vault utilises complex training to varying degrees, but particularly during our speed based sessions. Depending on the focus of the training block and also to provide a variability in training stimulus we can manipulate the exercises to provide horizontal, lateral or vertical emphasis. We use complexes as neural prep before completing our speed session.
The sessions look something like this
Complex - Horizontal focus | Sets | Reps |
Heavy Sled Push | 4 | 15m |
Low Hurdle Bounds | 4 | 5 |
Run - Power strides (cones) | 4 | 30m |
Complex - Vertical Focus | Sets | Reps |
Depth Jump Hold (3s hold) | 4 | 5 |
Box to Box or Hurdle jumps | 4 | 5 |
Run - Power strides (low hurdles) | 4 | 20m |
Videos
Complex training isn't for everyone and should be carefully integrated into an appropriate training period. To learn more about converting strength into speed i would recommend reviewing the medicine ball section.
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