Complex training

Complex training alternates plyometric tasks with heavy resistance exercises in the same session.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 541.} It rests on postactivation potentiation, an acute aftereffect of heavy lifting.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 541.} The NSCA’s program design guide presents it as a way to carry strength gains over into power: the client finishes a heavy set, then immediately performs a very sport-specific set of exercises.^{2Hoffman, NSCA’s Guide to Program Design, p. 130.} The NSCA’s strength and conditioning text describes its growing use with advanced athletes but cautions that it may be inappropriate for novices or youths.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 541.}

Which exercise comes first?

The NSCA’s personal training text describes plyometrics followed by high-intensity resistance training.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 484.} Its strength and conditioning text puts high-intensity resistance training first, followed by plyometrics.^{4Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 496.} The program design guide also gives a heavy-set-first example.^{2Hoffman, NSCA’s Guide to Program Design, p. 130.}

In practice

• The NSCA’s personal training text generally advises against heavy resistance training and plyometrics on the same day, with complex training an exception for some clients.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 484.}
• Allow adequate recovery between plyometrics and other high-intensity lower body training, including speed work.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 484.}
• The same text describes a squat jump loaded with about 30% of the client’s squat one-rep max as an advanced form of complex training, reserved for clients with high-intensity plyometric experience.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 484.}
• Its general recommendation is to choose lower body plyometrics, speed work or lower body resistance training on a given day, rather than combining them.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 484.}