January 25, 2015

Everything You Need To Know About How To Concurrently Develop Multiple Physical Capacities - Complexes

Ain’t Nobody Got Time For That!

A large percentage of competitive athletes only have 12-16 weeks of uninterrupted training time per year, in which there's a lot to accomplish. Muscle that is lost during the season must be regained and new muscle mass must be built in most cases as it will likely only help performance, and conjugate periodization is likely the best system there is for this purpose, or for those who simply don’t have the luxury of time on their hands.


Should you have more than a 12-16 week window to work with, then it’s quite possible that a classic periodization model may be better suited in which, at the onset of a long off-season, the main concern should be rest and recovery from the demand placed upon the body through sport. Immediately after the season, it would be wise to just take off a month or so to allow the body to recover from the intensive demand involved in the sport.

When returning to training, injuries or imbalances that occurred during the season should be addressed and corrected. After 1-2 months off from training, there’s a need to reestablish a baseline of basic fitness. In this case the first block of training could be a GPP (general preparatory phase)/rehab type phase. No loading of the spine or heavy weights are needed as most everything should be done unilaterally with dumbbells, or just bodyweight. Rebuilding lost muscle mass will also be stressed during this phase, but if hypertrophy is a very big priority, the following phase will be devoted to hypertrophy only. Each of these phases will last about a month depending on the timeline.

Upon completion of those phases the individual can then begin to focus on strength. Exposing the body to the stress of extremely heavy weights any sooner than this is not necessary. Not only is it detrimental to the joints, spine, and CNS, but it's also not possible to make significant strength gains for much more than twelve weeks straight anyway – so it’s best to prepare the body for the work to come so it can handle the workload when the time arrives.

The strength phase will consist of both maximal and dynamic effort training, but no plyometrics like depth jumps will be left out for now since the gains made from extreme shock training methods require a very limited time and fail to truly present themselves until after cessation of the stimulus. Therefore it's better to save this type of training for the following month (if at all). For example, performing depth jumps during the month of June and removing them in July will allow the athlete to realize the delayed transformation effect in August (which is ideal if that’s when their training camp begins).

Continuing with the example above, depending on the particular individual needs of the athlete, focus could be placed on maximal strength in May and early June before switching to a conversion to power type phase from late June to August in which focus is placed more on speed training methods with only a maintenance level of maximal strength work. One could also alternate back and forth between blocks of each method, for example: speed, followed by maximal strength, followed by speed, etc. Another option would be to use the conjugate method for the last one to two months.

Irrespective of the chosen method, there must be some maintenance hypertrophy work included throughout with a nutritional strategy to match (calories must remain high) to prevent losing muscle that was gained. If above all else the individual needs to pack on more muscle, a better bet would be to reduce or eliminate most of the speed work and instead focusing only on strength and hypertrophy.

For these reasons, someone who has the luxury of time on their side may benefit most from the alternating periodization model, as opposed to the conjugate method.

Therefore, someone with more than 12-16 weeks may want to follow a plan like this:

Phase 1 – GPP/Conditioning/Correcting Imbalances With Unilateral Work
Phase 2 – Hypertrophy
Phase 3 – Maximal Strength
Phase 4 – Speed/Power

The length of these phases is dependent on the individual’s needs, and phase 2 and 3 can be alternated for most of the year in one month blocks or for longer periods of up to twelve weeks if time permits.
For someone who needs to improve multiple physical capacities on a time constraint, the conjugate method may be superior simply because it's difficult to significantly increase any one quality for much longer than twelve consecutive weeks.

Definitions

Conjugate training is defined as the inclusion of multiple training methods within the same training block with the goal of developing several different physical capacities at the same time.

Complex training is defined as the inclusion of two or more training methods targeting various physical capacities during the same workout. Generally a complex consists of methods ranging from opposite ends of their respective ‘spectrum’.

A ‘spectrum’ in this case can be defined as several interrelated physical capacities and the training methods best suited for developing them. Two examples of spectrums to which a training program may be organized around are the ‘force-velocity’ spectrum, and the ‘strength-power’ spectrum.

Below is a visual illustration of the involved capacities/methods respective to the spectrums listed above:

The Force-Velocity Spectrum

Isometric – Dynamic/Isometric – Iso/Dynamic Contrast – Concentric – Explosive – Ballistic

The Strength-Power Spectrum

Eccentric – Isometric – Concentric – Strength/Speed – Speed/Strength – Reactive

In these examples the spectrum travels from left to right in order of the methods that allow the greatest amount of resistance/overload to be used, to methods that facilitate the greatest velocities to be demonstrated.

As you can see, the capacities within each spectrum are interrelated, none are isolated, and they each can form the foundation for the next, serving as a stepping stone for each other. Because of this, it is crucial to focus on developing them in proper sequence, from one end of the spectrum to the other, to magnify the end result.

The purpose of a spectrum is to provide direction when organizing the various ways to train, so a certain order can be used to best develop several capacities at once.

While they may look eerily similar, the difference between the force-velocity spectrum and the strength-power spectrum is that one is based on the actual speed of the bar/rate of force development (external), and the other is based on the involved physical capacity (internal).

Force-Velocity Methods

Isometrics (overcoming) – attempting to move an immovable object (pressing/pulling the bar into the pins in a power rack). This method allows for a large force output/intramuscular tension than is possible with regular dynamic exercise, for greater durations – because more motor units can be recruited, isometrics can increase your capacity to stimulate strength and size. Also, because strength is gained in the range it is trained (within 15-20 degrees of the joint angle used), it’s important to use 2-3 positions per exercise.

Dynamic-Isometrics – attempting to move the heaviest weight that can be handled through a very limited range of motion before coming into contact with the pins in a power rack, and holding for 6 seconds. Two sets of pins are needed – one to rest the weight on between sets/reps, and one to press into. The difference here is that weight is on the bar, so progress can be quantified, whereas with (overcoming) isometrics you are simply pressing an unloaded bar into the pins. The same rule in terms of using 2-3 positions per exercise applies here.

Iso-Dynamic Contrast – integrating an isometric pause into what otherwise would be a traditional dynamic exercise. There are a few combinations worthy of honorable mention here:
-          Pausing at some point during each rep, either before, after, or during the concentric and/or eccentric phase of the rep (3-5 second pause)
-          Pausing at the end of the set to extend the time under tension (pausing for as long as possible)
-          Performing an isolation exercise before or after a compound exercise, pausing to pre-/post-exhaust the primary muscle group involved in the compound movement (6 seconds for strength, 15-30 seconds for size)

Concentric (slow) – traditional dynamic exercise, full range of motion, no pausing at any point throughout the rep, lowering slowly, lifting with as much force as possible (which respects the force-velocity relationship in that the heavier the weight is, the slower it will be lifted).

Explosive – with respect to the force-velocity spectrum, the only difference between explosive lifting and regular concentric (slow) lifting is that the weight used is significantly lighter to facilitate greater velocities. Generally 45-55% of max is used since that is the load where max power output is expressed, with the exception being the Olympic lifts – which are explosive by nature, and therefore loads of 70-90% are ideal.

Ballistic – actual projection of the resistance into the air, whether that be your own bodyweight or actually throwing a weighted object like a medicine ball. There are a couple of methods worthy of honorable mention here:
-          Very low intensity ballistic exercises consist of bounding drills, basic jumps, light med ball throws, and can be used often, as a form of warming up for a specific movement pattern for example,  because the physical and neurological stress response is minimal.
-          Higher intensity ballistic exercises consist of loaded absorption drills and high impact plyometrics like depth jumps, weight jumps, and heavy med ball throws. These exercises carry a greater potential for power improvement, but are more physically and neurologically demanding, and therefore should be used infrequently (1-2 times per week at the most), for a limited period of time (4-6 weeks at the most). The training effect from these exercises is delayed, and not seen until 2-3 weeks AFTER the LAST stimulation.

Acceleration is the most important factor in relation to force production regardless of the type of ballistic exercise used.

Strength-Power Methods

Eccentric – attempting to yield/decelerate resistance. The most practical method is to use a power rack and rest the bar on the pins at the completion of the rep (since the weight is ideally heavier than what you would be able to lift back up).Because the average person is 20-40% stronger eccentrically, muscles can be significantly overloaded, which can provide a very powerful growth stimulus – primarily because fast-twitch fibers are preferentially recruited during eccentric (overloaded) actions, which thus can increase the capacity to build strength, power, speed, and size.

Isometric – same explanation as above, as this method is included in both spectrums.

Concentric – same explanation as above for slow concentric, as this method is included in both spectrums. Some points worth adding are the weight should be heavy enough that only a few reps are possible (ex. 90-100%, 1-3 reps, or up to 5 if using advanced methods like *clusters/rest-pause).

*Cluster/rest-pause parameters: 87-92% of max, aiming for 5 reps per cluster set, 15-25 total reps per exercise = 3-5 cluster sets, 7-12 seconds between cluster reps, 2-3 min rest between cluster sets. With rest-pause select the amount of weight that induces failure at the desired zone (ex. absolute strength 3-5 reps, functional hypertrophy 6-8 reps, hypertrophy 8-12 reps), then rest for 7-12 seconds before attempting to perform as many more reps as possible – do this 1-2 times per set.

Strength-Speed – same explanation as above for explosive, as this method is included in both spectrums. One point worthy of mention is that this is the first type of power training within this spectrum, as strength-speed refers to the capacity to accelerate a heavy load. Added band resistance can be used to help magnify the result.

Speed-Strength – same explanation as above for ballistic, as this method is included in both spectrums. One point worthy of mention is that this is the second type of power training within this spectrum, as speed-strength refers to the capacity to impart maximal acceleration against a lighter load. Ballistic lifts like jump squats, jump lunges, and med ball throws are all included here.

Reactive – the objective is to increase concentric power and force output by stimulating the muscles and reflexes with a powerful, and rapid loaded stretch of the muscle and tendon structures before attempting to explosively contract in response. The delay between the stretch and propulsion (AKA coupling time) should be minimal. *Plyometrics like depth jumps and depth push-ups are included in this category – in the case of the depth jump, the height of the drop should be great enough, and lesser enough, to elicit a powerful stretch activation before jumping as high as possible upon landing. 40-70 cm is typical, although the height should be one in which the coupling time is the lowest.

*Plyometrics increase force production by – increasing reactive strength (the capacity to rapidly switch from a yielding action to an overcoming action – eccentric to concentric), neural adaptations (the capacity to recruit more motor units, increased muscle activation, and the ability to plan the motor command faster – greater and more rapid pre-stretch), structural adaptations (the rapid and high eccentric demand causes a great deal of muscle damage, and improves the strength and contractile capacity of each muscle fiber).

Some guidelines to follow when implementing plyometric training are – joint position upon landing should mimic that most closely used in the sporting event that one is training for, the landing should be long enough to allow for a forceful stretch to occur but short enough that the elastic energy produced is not lost, the heels shouldn't touch the ground upon landing (if they do, it is indicative that the height of the jump is too great for the lifter’s current capacity), the volume of work should be low because of the high physical and neurological demand (40 total jumps spread over 2-3 weekly workouts for advanced lifter’s, 15-25 total jumps spread over 1-2 weekly workouts for those less advanced), no more than 2-3 blocks of training per year should include plyometrics because of the shock they provide to the body (blocks should be 3-4 weeks per year, and are best suited when a rapid increase in power and reactive strength are needed to maximize performance).

Conjugated Training Using The Force-Velocity Spectrum As The Base

As stated above regarding conjugated training, the goal is to subject the body to a wide range of stimulation within the same training block – in this case, the same week. Depending on the goal, 4-6 capacities within the spectrum are trained, while others may not be conducive to your goal. For example, when using the force-velocity spectrum as a base, one training for strength may only want to include the following methods:

Strength: isometrics (overcoming – 5-10 seconds per attempt), functional isometrics, concentric, and explosive

Or if the primary goal is size:

Size: isometrics (overcoming – 15-45 seconds per attempt), functional isometrics, iso-dynamic, concentric

And if the primary goal is improved physical preparedness for sport performance:

Performance: isometrics (overcoming 5-10 seconds per attempt), functional isometric, iso-dynamic, concentric, explosive, ballistic

Only once you have a clear idea of which methods are most applicable to your goal can you then break them down further into methods of the most similar nature to be trained during the same session. For example, using ‘performance’ to provide an illustrated example (since it includes each method within the spectrum), a training week would be divided between two groups:

Group 1 – isometrics (overcoming 5-10 seconds per attempt), functional isometric, iso-dynamic

Group 2 – concentric, explosive, ballistic

A training split could then look like:

Day 1 – Group 1 Lower Body
Day 2 – Group 1 Upper Body
Day 3 – Group 2 Lower Body
Day 4 – Group 2 Upper Body

*Rest days would be taken as needed, or depend on one’s lifestyle/schedule

Complex Training Using The Force-Velocity Spectrum As The Base

As stated above, a complex consists of a series of at least two movements working the same pattern/muscle structures, but targeting different (generally opposite) ends of the spectrum, and is performed in circuit fashion (AKA ‘vertical’ training – because you are following the program from the top down, and then starting back over at the top), with rest intervals being determined by the goal (more rest is required to move greater loads, while less rest will better improve endurance and enhance fat loss).

There are two primary variations of complex training, named after where they were most widely utilized: Russian (complex training was first used in the Soviet Union before spreading across the rest of the Eastern Bloc), and Bulgarian. The difference between the two is the number of exercises, with the Russian variation consisting of two exercises – each one from opposite ends of the spectrum, and Bulgarian consisting of multiple exercises – one for each involved method, generally transitioning from one end of the spectrum, to the next, in order of heaviest/slowest to lightest/fastest.

Russian Complex – Squat Pattern

A1 – Squat, 3-5 reps w/85-95%, *3-4 min rest
A2 – Jump squat, 10 reps w/15-20%, 3-4 min rest

2-5 total rounds should be performed, depending on the goal

*The rest between the first and second exercise can be removed and thus the complex can be turned into a superset as well, also dependent on the goal, but understand that it will be next to impossible to perform a high quality of effort for both movements if the rest is removed.

Also worth noting is that the complex can be performed in reverse, and it doesn’t always have to start with the heavier/slower method and transition to a lighter/faster method – in this case, doing so would emphasis the speed component over the strength component, whereas in the example above the strength component is emphasized over the speed component.

Bulgarian Complex – Squat Pattern

A1 – Squat, 3-5 reps w/85-95%, 3-4 min rest
A2 – Power Snatch or Clean, 2-3 reps w/85-95%, 3-4 min rest
A3 – Jump squat, 10 reps w/15-20%, 3-4 min rest
A4 – Depth jump, 10 reps w/0.4-0.7cm, 3-4 min rest
A5 – Vertical jump, AMRAP (as many reps as possible) in 15 seconds, 3-4 min rest

1-3 total rounds should be performed, depending on the goal – generally less rounds are performed when using the Bulgarian complex as opposed to the Russian complex because of the obvious increase in volume. As stated, this is basically just an extended version of the Russian complex – and the one that should be chosen when using the force-velocity spectrum as a base to accommodate the greater number of exercises included in the spectrum.

As with the conjugate method, depending on the goal, 4-6 capacities within the spectrum are trained, while others may not be conducive to your goal. For example, when using the force-velocity spectrum as a base, one training for strength may only want to include the following methods into a Bulgarian complex:

Strength:
Isometrics (overcoming – 5-10 seconds per attempt)
Functional isometrics
Concentric
Explosive

Or if the primary goal is size:

Size:
Isometrics (overcoming – 15-45 seconds per attempt)
Functional isometrics
Iso-dynamic
Concentric

And if the primary goal is improved physical preparedness for sport performance:

Performance:
Isometrics (overcoming 5-10 seconds per attempt)
Functional isometric
Iso-dynamic
Concentric
Explosive
Ballistic

Because all of the chosen methods are trained during the same workout, a training split could then look like:

Day 1 – Lower Body, Squat Pattern/Quads Dominant
Day 2 – Upper Body, Pressing Pattern/Push Dominant
Day 3 – Lower Body, Deadlift Pattern/Hams Dominant
Day 4 – Upper Body, Pull Dominant

*Rest days would be taken as needed, or depend on one’s lifestyle/schedule

Using ‘performance’ to provide an illustrated example (since it includes each method within the spectrum), a week of training sessions would look like:

Day 1 – Squat Pattern

A1 – Overcoming isometric squat (mid and high position only), 5-10 seconds, 1 min rest
A2 – Functional isometric squat (mid and high position only), 3-6 seconds, 1 ½ min rest
A3 – Paused squat, 5 reps w/3 second pause at bottom, 2 min rest
A4 – Squat, 3-5 reps w/85-90%, 2 min rest
A5 – Speed squat w/bands, 3 reps w/45-55%, 1 min rest
A6 – Jump squat, 10 reps w/20-30%, 3 min rest before next round

Week 1: 2 rounds
Week 2: 3 rounds
Week 3: 4 rounds
Week 4: 2 rounds

Day 2 – Press Pattern

A1 – Overcoming isometric bench press (mid and high position only), 5-10 seconds, 1 min rest
A2 – Functional isometric bench press (mid and high position only), 3-6 seconds, 1 ½ min rest
A3 – Paused bench press, 5 reps w/3 second pause at bottom, 2 min rest
A4 – Bench press, 3-5 reps w/85-90%, 2 min rest
A5 – Speed bench press w/bands, 3 reps w/45-55%, 1 min rest
A6 – Med ball throw, 10 reps, 3 min rest before next round

Week 1: 2 rounds
Week 2: 3 rounds
Week 3: 4 rounds
Week 4: 2 rounds

Day 3 – Deadlift Pattern

A1 – Overcoming isometric deadlift (low and mid position only), 5-10 seconds, 1 min rest
A2 – Functional isometric deadlift (mid and high position only), 3-6 seconds, 1 ½ min rest
A3 – Paused deadlift OR Romanian deadlift, 5 reps w/3 second pause at bottom, 2 min rest
A4 – Deadlift OR Romanian deadlift, 3-5 reps w/85-90%, 2 min rest
A5 – Power clean variation (from floor, blocks, hang), 3 reps w/70-80%, 1 min rest
A6 – Jump lunge, 10 reps w/20-30% of bodyweight, 3 min rest before next round

Week 1: 2 rounds
Week 2: 3 rounds
Week 3: 4 rounds
Week 4: 2 rounds

Day 4 – Upper Body Pull Pattern

A1 – Overcoming isometric barbell row (mid and high position only), 5-10 seconds, 1 min rest
A2 – Functional isometric barbell row (mid and high position only), 3-6 seconds, 1 ½ min rest
A3 – Paused barbell row, 5 reps w/3 second pause at abdomen, 2 min rest
A4 – Barbell row, 3-5 reps w/85-90%, 2 min rest
A5 – Speed row with bar OR dumbells, AMRAP in 15 seconds w/light weight, 1 min rest
A6 – Med ball slam, 10 reps, 3 min rest before next round

Week 1: 2 rounds
Week 2: 3 rounds
Week 3: 4 rounds
Week 4: 2 rounds

Conjugated Periodization Using The Strength-Power Spectrum As The Base

In the case of an athlete, in which each part of either spectrum is every bit as important as the next because they all serve as stepping stones for whichever’s next in line, it may be necessary to divide up the workload over separate phases of training to prevent overworking the body’s capacity to recover. In this case the spectrum is ‘grouped’ very much the same way as in the conjugate example above to allow for a solid foundation of strength to be built, before focus is placed on maximizing the capacities required in a given sport, followed by peaking for maximum performance. In this case, phase 1 would look like:

Phase 1: Strength Foundation – eccentric, isometric, concentric, strength-speed

Group 1 – eccentric, isometric

Group 2 – concentric, strength-speed

Phase 2: Maximizing Physical Capacities In Sport – concentric, strength-speed, speed-strength, reactive

Group 1 – concentric, strength-speed

Group 2 – speed-strength, reactive

*Phase 3: Peaking – concentric, strength-speed, speed-strength

*Reactive work is removed to allow for the delayed training effect to occur, and prevent neural burnout. Because of the minimal amount of trained capacities, there’s no need to ‘group’ methods that are similar in nature, but rather to perform full body workouts in which only ONE capacity is trained – for example:

Phase 3, Day 1: full body strength-speed
Phase 3, Day 2: full body concentric
Phase 3, Day 3: full body speed-strength

In the case of phase 1 and 2, the same training split as provided in the conjugate example above can be used.

Conjugated Conjugate Periodization

In the example above, the strength-power spectrum is broken down to allow for the development of a few physical capacities to be trained at the expense of others, before moving on to the next phase where focus is placed on developing the capacities that weren’t sufficiently trained at the onset of the program, at the expense of those which were. But, the periodization model itself can be conjugated as well by adopting a pendulum wavelike approach in which you alternate back and forth between phases each week. Doing so offers a few distinct benefits:

·         Capacities that would generally remain underdeveloped receive more attention throughout, as opposed to being prioritized for a few weeks, and put on the back burner the next few. Basically it allows for even more methods to be trained concurrently without increasing the overall volume – you’re simply managing the volume differently to allow for even more capacities to be trained.

·         Because some methods involved in the spectrum are more neurologically demanding than others, and others are more metabolically demanding, frequently switching from phases of high neurological/low metabolic demand to phases of lower neurological/higher metabolic demand can promote supercompensation of either system during it’s ‘down phase’ and magnify progress while preventing stagnation.

·         Psychologically, frequently changing focus can prevent boredom, which thus can improve motivation to train, and train hard. Obviously the more effort that is put in to an effective training plan, the greater the return will be on that investment in terms of results.

Here’s an example of a pendulum model to help illustrate the point:

*3 whole body workouts are performed per week – exercise options are listed

Week 1: Hypertrophy – 1 push, 1 pull, 1 quad dominant, 1 hip dominant
Week 2: Strength – same as week 1, but add 1 Olympic lift variation (high pull, push press, etc)
Week 3: Strength-Speed – 1 clean variation (blocks or hang), 1 snatch variation (blocks or hang), 1 speed press, 1 speed squat
Week 4: Speed-Strength – 1 unloaded upper plyo, 1 unloaded lower plyo, 1 loaded upper ballistic (light push press w/60-70%), 1 loaded lower ballistic (light hang or snatch w/60-70%)
Week 5: Hypertrophy – select 1 isolation exercise for each major muscle group

Much like the way each method along a spectrum serves as a stepping stone for the next, the pendulum model does the same, as each week/phase serves to prep the body for the next. The point here is to illustrate the versatility of the conjugate system.

Complex Training Using The Strength-Power Spectrum As The Base

Complex training is no different regardless of what spectrum serves as its base – the only observable  difference being the number of exercises in each complex, as the amount of exercises included should match the amount of trained capacities, and if less capacities are being focused on, then less exercises designed to develop them, are used.

The same training split used for the complex training above can be used here as well, with an example of the workouts for each phases looking like:

Phase 1

Day 1 – Squat Pattern

A1 – Eccentric squat w/105-110% (80-85% bar weight, 20-30% on releasers if using weight releasers), 1 rep lowering for 5 seconds, 2 min rest
A2 – Functional isometric squat (mid and high position only), 3-6 seconds, 1 ½ min rest
A3 – Squat, 3-5 reps w/85-90%, 2 min rest
A4 – Speed squat w/bands, 3 reps w/45-55%, 2 min rest before next round

Week 1: 3 rounds
Week 2: 4 rounds
Week 3: 5 rounds
Week 4: 3 rounds

Day 2 – Press Pattern

A1 – Eccentric bench press w/105-110% (80-85% bar weight, 20-30% on releasers if using weight releasers), 1 rep lowering for 5 seconds, 2 min rest
A2 – Functional isometric bench press (mid and high position only), 3-6 seconds, 1 ½ min rest
A3 – Bench press, 3-5 reps w/85-90%, 2 min rest
A4 – Speed bench press w/bands, 3 reps w/45-55%, 2 min rest before next round

Week 1: 3 rounds
Week 2: 4 rounds
Week 3: 5 rounds
Week 4: 3 rounds

Day 3 – Deadlift Pattern

A1 – Eccentric deadlift OR Romanian deadlift w/105-110% (80-85% bar weight, 20-30% on releasers if using weight releasers), 1 rep lowering for 5 seconds, 2 min rest
A2 – Functional isometric deadlift (low and mid position only), 3-6 seconds, 1 ½ min rest
A3 – Deadlift OR Romanian deadlift, 3-5 reps w/85-90%, 2 min rest
A4 – Power clean variation (from floor, blocks, hang), 3 reps w/70-80%, 2 min rest before next round

Week 1: 3 rounds
Week 2: 4 rounds
Week 3: 5 rounds
Week 4: 3 rounds

Day 1 – Upper Body Pull Pattern

A1 – Eccentric chin-/pull-up (weighted if possible), 1 rep lowering for 5 seconds, 2 min rest
A2 – Functional isometric barbell row (mid and high position only), 3-6 seconds, 1 ½ min rest
A3 – Barbell row OR chin-/pull-up (weighted if possible), 3-5 reps w/85-90%, 2 min rest
A4 – Speed row w/bar or dumbells, 3 reps w/45-55% OR AMRAP in 15 seconds w/light weight, 2 min rest before next round

Week 1: 3 rounds
Week 2: 4 rounds
Week 3: 5 rounds
Week 4: 3 rounds

Phase 2

Day 1 – Squat Pattern

A1 – Squat OR front squat w/80-85%, 3-5 reps, 2 min rest
A2 – Speed squat w/bands, 3 reps w/45-55%, 2 min rest
A3 – Jump squat, 10 reps w/20-30%, 2 min rest
A4 – Depth jumps, 10 reps, 3 min rest before next round

Week 1: 3 rounds
Week 2: 4 rounds
Week 3: 5 rounds
Week 4: 3 rounds

Day 2 – Press Pattern

A1 – Bench press OR incline press w/80-85%, 3-5 reps, 2 min rest
A2 – Speed bench press w/bands, 3 reps w/45-55%, 2 min rest
A3 – Med ball throw OR ballistic bench w/15-25%, 10 reps, 2 min rest
A4 – Depth push-ups, 10 reps, 3 min rest before next round

Week 1: 3 rounds
Week 2: 4 rounds
Week 3: 5 rounds
Week 4: 3 rounds

Day 3 – Deadlift Pattern

A1 – Deadlift OR Romanian deadlift OR goodmorning w/80-85%, 3-5 reps, 2 min rest
A2 – Power clean variation (from floor, block, hang), 3 reps w/70-80%, 2 min rest
A3 – Power snatch, 3-5 reps w/50-60%, 2 min rest
A4 – Jump lunges, 10 reps, 3 min rest before next round

Week 1: 3 rounds
Week 2: 4 rounds
Week 3: 5 rounds
Week 4: 3 rounds

Day 4 – Upper Body Pull Pattern

A1 – *Barbell row w/80-85%, 3-5 reps, 2 min rest
A2 – *Chin-/pull-ups (weighted if possible), 3-5 reps w/80-85%, 2 min rest
A3 – Speed row w/bar or dumbells, 3 reps w/45-55% OR AMRAP in 15 seconds w/light weight, 3 min rest before next round

*A1 and A2 can be used interchangeably, meaning the pull-up can precede the row should you choose to

Week 1: 5 rounds
Week 2: 6 rounds
Week 3: 7 rounds
Week 4: 4 rounds

Phase 3

Day 1 – Squat Pattern

A1 – Squat w/80-85%, 3-5 reps, 2 min rest
A2 – Speed squat w/bands, 3 reps w/45-55%, 2 min rest
A3 – Jump squat, 10 reps w/20-30%, 2 min rest before next round

Week 1: 3 rounds
Week 2: 4 rounds
Week 3: 5 rounds
Week 4: 3 rounds

Day 2 – Press Pattern

A1 – Bench press OR incline press w/80-85%, 3-5 reps, 2 min rest
A2 – Speed bench press w/bands OR push press, 3 reps w/45-55% (70-80% w/push press), 2 min rest
A3 – Med ball throw OR ballistic bench w/15-25%, 10 reps, 2 min rest before next round

Week 1: 3 rounds
Week 2: 4 rounds
Week 3: 5 rounds
Week 4: 3 rounds

Day 3 – Deadlift Pattern

A1 – Deadlift OR Romanian deadlift OR goodmorning w/80-85%, 3-5 reps, 2 min rest
A2 – Power clean variation (from floor, block, hang), 3-5 reps w/70-80%, 2 min rest
A3 – Jump lunges, 3-5 reps w/20-30% of bodyweight, 2 min rest before next round

Week 1: 3 rounds
Week 2: 4 rounds
Week 3: 5 rounds
Week 4: 3 rounds

Day 4 – Upper Body Pull Pattern

A1 – *Barbell row w/80-85%, 3-5 reps, 2 min rest
A2 – *Chin-/pull-ups (weighted if possible), 3-5 reps w/80-85%, 2 min rest
A3 – Speed row w/bar or dumbells, 3 reps w/45-55% OR AMRAP in 15 seconds w/light weight, 3 min rest before next round

*A1 and A2 can be used interchangeably, meaning the pull-up can precede the row should you choose to

Week 1: 3 rounds
Week 2: 4 rounds
Week 3: 5 rounds
Week 4: 3 rounds

Ascending-Descending Complexes

The order in which the complex is performed can be reversed as well to provide an entirely different stimulus upon the body – when performed in the traditional manner from heaviest to lightest a complex is referred to as ‘descending’, and when reversed and performed from lightest to heaviest it’s known as ‘ascending’. Reversing the order can take place as often as every other workout, but know that the physical activity prior to a set influences subsequent performance, and changing the order makes you produce force with varying pre-set activities. The same parameters of 1 ½-2 minutes between movements, and 3 minutes between circuits, with 3-6 circuits being performed (depending on the week) still applies. An example of an alternating ‘ascending-descending’ routine would look like this:

Week 1 – Ascending

Day 1 – Ascending Squat Pattern
A1 Vertical jump x 10
A2 Depth jump x 5
A3 Jump squat w/20-30% x 5
A4 Hang clean OR front squat x 3
A5 Squat (w/front squat weight) x 3/max reps on last round

Day 2 – Ascending Press Pattern
A1 Plyo push-up x 5-10
A2 Med ball throw x 10
A3 Push press ramp from 50%-75-80%
A4 Incline press ramp from 70% to 3RM
A5 Bench press (w/incline press weight) x 3/max reps on last round

Day 3 – Ascending Deadlift Pattern
A1 Broad jump x 10
A2 Depth jump for distance x 5
A3 Hang clean ramp from 50%-75-80%
A4 Romanian deadlift ramp from 70% to 3RM
A5 Sumo dead (w/hang clean weight) x 3/max reps on last round

Day 4 – Upper Body Pull Pattern
A1 Pull-ups (vertical or horizontal) x 5-10
A2 Med ball slams x 10
A3 Power dumbell row x 5/each arm
A4 Power barbell row starting with weight on floor ramp from 70% to 3RM
A5 Bar shrug (w/barbell row weight) x 3/max reps on last round

Week 2 – *Descending

*Descending is simply reversed, but for those who would like a visual, here is day 1 performed in descending fashion

Day 1 – Descending Squat Pattern
A1 Squat x 3
A2 Hang clean x 3
A3 Jump squat w/30% x 5
A4 Depth jump x 5
A5 Vertical jump x 10

For the deadlift pattern, simply switch Romanian deadlifts with squats, snatches with cleans, jump goodmornings with jump squats, depth jumps for distance with depth jumps, and broad jump series with vertical jumps (performing 5 reps, not 10)

The examples above are just that – examples. The concept of complexes can be applied in many different ways depending on the goal, the one consistency being that you generally want to include methods of overload, strength, and speed. As long as those 3 variables are included the complex is relatively complete. For example, an effective complex for the squat, deadlift, bench press, and overhead press patterns could also look like:

A1 – Overload – ex. top range partials (above sticking point) for 3-5 reps – eccentrics or functional iso’s could also be supplemented

A2 – Strength – ex. full range of motion for 3-5 reps (substitute front squats in for squats to spare the lower back)

A3 – Strength-Speed – ex. explosive lift for 2-3 reps (except speed bench which is done for 5 reps – substitute cleans in for the deadlift pattern, snatches in for the squat pattern OR cleans as well, push presses in for the overhead pattern – perform *speed bench w/60% for bench pattern – cleans and snatches should be performed from blocks if the goal is starting strength, or from hang for turnaround strength
*Speed bench can be done last in sequence and performed with dumbells for max reps in 20 seconds using 50%

A4 – Speed-Strength – ex. loaded ballistic lift for 8-10 reps (substitute in jump goodmorning w/20% of goodmorning max for the deadlift pattern OR jumping Romanian deadlifts, jump squats w/20% of squat max for squat pattern OR jump goblet squat, medicine ball throw – overhead or forward depending on the pattern OR speed dumbell press for max reps in 20 seconds using 50%)

A5 – Explosive – ex. unloaded ballistic lift (broad jump for deadlift pattern, vertical jump for squat pattern, feet elevated plyo push-up for overhead pattern OR med ball throw overhead, plyo push-up for bench press pattern) for 8-10 reps

Rest 30-90 seconds between exercises, and perform 4-6 rounds of each complex

In this example a training split could look like:

Day 1 – Overhead and squat complex
Day 2 – Deadlift and bench complex
Day 3 – Squat and overhead complex
Day 4 – Bench and deadlift complex

And a progression model could look like this:

Week 2 and 3: increase 1 rep for first 3 movements
Week 4: reduce reps to same as week 1 and increase weight by 10-20 lbs.
Week 5 and 6: increase 1 rep to first 3 movements for weeks 5 and 6

As you can see, there are many ways in which complexes can be used. As long as the same general principles are applied, complexes can be used to improve performance, burn fat, or build muscle. Here are a few more examples to help illustrate how versatile complexes can be:

Squat Pattern Complex

A1 – Squat x 3-5
A2 – Clean x 3-5
A3 – Jump squat x 10
A4 – Depth jump x 5-10

Pressing Pattern Complex

A1 – Bench x 3-5
A2 – Push press x 3-5
A3 – Med ball overhead throw x 10
A4 – Plyo push-up x 5-10

Squat Pattern Strength Emphasis Complex

A1 – Half squat overload x 3-5
A2 – Squat x 3-5
A3 – Clean x 3-5
A4 – Speed squat x 3-5 (w/chains using 50-60%)

Pressing Pattern Strength Emphasis Complex

A1 – Half bench overload x 3-5
A2 – Bench x 3-5
A3 – Push press x 3-5
A4 – Speed bench x 3-5 (w/chains using 50-60%)

The 4 workouts above can serve as a base for a training week, followed by accessory work for other muscle groups to create a complete a weekly routine, with a training split looking like:

Day 1 – Squat Pattern + Hams and Abs
Day 2 – Pressing Pattern + Lats and Bi’s
Day 3 – Off
Day 4 – Squat Strength Emphasis Pattern + Hams and Abs
Day 5 – Off
Day 6 – Pressing Strength Emphasis Pattern + Lats and Bi’s
Day 7 – Off

With a progression model looking like:

Week 1: 3 rounds
Week 2: 4 rounds
Week 3: 5 rounds
Week 4: 3 rounds
Week 5: 5 rounds
Week 6: 6 rounds
Week 7: 1 round

Bodybuilding Complexes

While complexes are traditionally used to develop multiple physical capacities at one time, generally with the goal of improving physical preparedness for sport, the fact of the matter is that they can effectively be used to build muscle as well, with some examples looking like:

Pressing Complex For Bigger Shoulders

A1 – Top half shoulder press from pins x 5
A2 – Military press x 5
A3 – Push press x 5
A4 – Med ball overhead throw x 10
A5 – Db laterals x 20

Quads Complex For Bigger Quads

A1 – Top half front squat from pins x 5
A2 – Front squat x 5
A3 – Jump squat w/20% x 10
A4 – Vertical jump x 10
A5 – Leg extension x 20

Lats Complex For A Wider Back

A1 – Chins x max
A2 – Lat pulldown wide behind neck x 10
A3 – Front lat pulldown x 10
A4 – Reverse-grip lat pulldown x 10
A5 – Med ball slam x 20

Glutes Complex For Females

A1 – Bar hip thrust x 10
A2 – Sumo deads from pins/knees x 5
A3 – Sumo deads x 5
A4 – Wide stance jump squat x 10
A5 – Wide stance vertical jump x 10

The examples above can even be used as the basis of a routine for someone like a female physique competitor, and depending on the goal of the individual (fat loss, or muscle development) the training split could look like:

For fat loss pair ‘pushing’ patterns and ‘pulling’ patterns on separate days

Day 1 – Shoulders + Quads complexes
Day 2 – Lats + Glutes complexes
Day 3 – Shoulders + Quads complexes
Day 4 – Lats + Glutes complexes
Day 5 – Shoulders + Quads complexes
Day 6 – Lats + Glutes complexes

For muscle development pair ‘upper body’ patterns and ‘lower body’ patterns on separate days

Day 1 – Shoulders + Lats complexes
Day 2 – Quads + Glutes complexes
Day 3 – Shoulders + Lats complexes
Day 4 – Quads + Glutes complexes
Day 5 – Shoulders + Lats complexes
Day 6 – Quads + Glutes complexes

The spectrums illustrated here are just two of many, as there are others that could serve as a base for whatever type of goal one may have. Another example of a spectrum would be one based on the amount of weight used, looking like this:

The Resistance Spectrum

Eccentric – Isometric – Concentric – Strength-Endurance – Endurance-Strength

Muscles and joints operate on their own separate spectrums as well, and if the goal is maximal muscular development, then it’s important to train a muscle from multiple angles with multiple grips and grip widths to ensure as much of the muscle, from top to bottom (or vice versa), and side to side, is stimulated.


If you have any questions about any of the concepts presented in this article, feel free to contact me at ben@paramounttraining.ca. I'm available for online consulting and personalized program design, as well as one on one training if you are located in the Greater Toronto Area (GTA).

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