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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