A Review of Combined Weight Training andPlyometric Training Modes: Complex Training
William P. Ebben, MS, MSSW, CSCSHead Strength and Conditioning CoachMarquette University
Phillip B. Watts, PhDHealth, Physical Education, and RecreationNorthern Michigan University
THE IMPORTANCE OF WEIGHTtraining for an athlete's physicaldevelopment is well documented.Although plyometric training hasbeen popular in the U.S. for onlyabout 20 years, its positive effecton human performance has alsobeen well documented (2, 6, 8, 9,25, 28, 42, 44, 45). The combina-tion of weight training and plyo-metric training has also beeninvestigated (1,5, 12, 20, 31).
Strength and conditioning pro-fessionals must now find a way toincorporate both types of trainingfor athletes who require muscularpower. One method is complextraining. Complex training alter-nates biomechanically comparablehigh-load weight training andplyometric exercises in the sameworkout. Combining the benchpress with the medicine ball powerdrop is an example of upper bodycomplex training(9). Although onlyone training study has examinedcomplex training (41), it has gainedsome degree of popularity amongstrength and conditioning pro-fessionals.
This review examines (a) weighttraining as a prerequisite toplyometric training, (b) combinedweight training and plyometrictraining, and (c) complex training.Recommendations are madewithin the context of accepted prin-ciples of strength and condition-ing, for the purpose of assessingthe usefulness of complex train-ing in developing power for ath-letic performance.
• Weight Training as aPrerequisite to PlyometricTraining
To explain complex training, wecan begin with a review of howweight training and plyometrictraining historically have beenviewed as complementing eachother. For example, frequentlypublished recommendations de-scribe weight training as a prereq-uisite to plyometric training.
Recommendations includeimplementing plyometric trainingafter a specific period of prepara-tion, such as 4-6 weeks of weight
training (21), after several weeksor months of sprint and resistancetraining (2), after developing astrength base (4, 9), or after gain-ing experience in basic jump train-ing and weight training (9).
Functional strength is a pre-requisite for plyometries. Func-tional strength tests for the lowerbody include squatting 1-1/2 to2-1 /2 times body weight (2, 42) orsquatting 5 repetitions at 60% ofbody weight in 5 sec or less. Func-tional strength tests for the upperbody include bench pressing bodyweight (for athletes weighing morethan 115 kg, or approx. 250 Ibs),5 hand-clap push-ups, or benchpressing 1-1/2 times body weight.
Weight training is used to pre-pare for plyometric training toreduce the chance of injury (9,21, 23), develop a strength base(4, 21, 23, 42), and prepare themusculoskeletal system for high-impact forces. The literature is
replete with recommendations forcombining weight training andplyometric training, specifically,implementing plyometric traininginto an established weight train-ing program.
• Combined Weight andPlyometric TrainingMany published studies cite theadvantages of, and strategiesfor, combining weight trainingand plyometric training for explo-sive power and improved perfor-mance (1-5, 9-12, 18-23, 29, 35,37).
According to Young (48), oneneeds to train with both heavyand light loads to develop speed-strength. Schmidtbleicher (34)concludes that maximum strengthand power are not distinct enti-ties, and that power performanceis influenced by training meth-ods that maximize both strengthand stretch-shorten cycle activ-ity. More specifically, Wilson etal. (44) recommend that "tradi-tional weight training," plyometrictraining, and "dynamic weighttraining" be combined to increasedynamic athletic performance.
Newton and Kraemer say thatmixed-method training, vs. weighttraining alone, trains both the forceand velocity components for maxi-mum power (28). According toYessis (47), most athletic activityrequires a combination of strengthand speed. The relative combina-tion of each, says Wathen, de-pends on the sport and/or posi-tion played (46).
Stone (37) cautions that train-ing emphasis eventually mustshift to power and speed devel-opment later in the training pe-riod, since training must be ve-locity-specific and approximatethe movement speeds of the sport.Furthermore, heavy strengthtraining alone will increase maxi-mum strength early in training
but result in diminished powerproduction over time.
Chu (9, 11) emphasizes theimportance of combined weighttraining and plyometric trainingand suggests that resistance train-ing is "the ideal counterpart toplyometric training."
A number of sources describethe combination of weight train-ing and plyometric training with-out calling it complex training.However, published recommenda-tions for combined weight train-ing and plyometric training spe-cifically describe the combinationas "complex training" (1-3, 7, 9,11, 13-17, 19, 21-25, 27-31, 35,38-41, 43).
• Complex TrainingThere are many brief statementsabout complex training in the lit-erature. Bompa (7) recommendsstrength training programs thatuse free weights along with othermeans (medicine ball, apparatus,bounding, etc.) since "the train-ing effect is more complex."Allerheiligan (2) refers to complextraining for track and field ath-letes, who may perform "high in-tensity strength training followedby plyometries."
Lundin and Berg's (25) reviewof plyometric training recommendscombining it with weight trainingand refers to this combination asthe "so-called complex trainingmethods." Armstrong (3) refers to"combination lifts in the complex"as combinations of structuredground-based movement patternsthat combine basic strength andexplosiveness to maximize power.
Hedrick and Andersen's (23)review of the vertical jump andcase study of the U.S. Air ForceAcademy football team suggeststhat results can be optimal whenweight training and plyometricsare combined as in a "complexweight training and plyometric
Wisconsin volleyball playerPauline Bresky does a push press(top), followed by a maximumjump for height.
October 1998 Strength and Conditioning 19
training program." Newton andKraemer (28) describe complextraining strategies as the complexnature of powerful muscle actionsand the need to integrate slow andfast force-production trainingstrategies.
Chu (9) summarizes complextraining as follows:
"This method of training should beused with the major weight lifts—squats, inverted leg press, splitsquats, benchpress, power cleans,snatches, and push presses. As arule of thumb, integrating two ma-
jor lifts with plyometrics during aworkout should yield maximumresults." (p. 24)
Other sources discuss com-plex training in greater detail.Ebben and Blackard (13-15) de-scribe the implementation of com-plex training along with high-loadweight training, Olympic-style lifts,and plyometrics. Fleck and Kontor(19) briefly review the history ofcomplex training and the adapta-tions in "tension dependent neu-ral mechanisms" associated withcomplex training.
Chu (11) defines the compo-nents and physiology of complextraining, making recommenda-tions for exercises and programdesign. Fees (17) recommends theuse of complex training for injuryrehabilitation and athlete recon-ditioning.
Verkhoshansky (40) recom-mends the complex or variationalmethod of developing explosivestrength through use of "conse-cutive combinations of large andsmall resistances." He describes anumber of complexes, includingstrength, speed-strength, andjump training, combining struc-tural weight training exercisesand jumping exercises. In anotherarticle he recommends combina-tions of squats and jumps in thecomplex (39).
Complex training has beencited in research studies as well.Adams et al. (1) suggest that train-ing which enhances the transitionbetween strength and speed re-quires a complex plyometric andweight training program.
Ebben and Blackard (16) sur-veyed NFL strength and condition-ing practices. Of 26 coaches whoresponded, 7 said they combinedweight and plyometric training ascomplex training. Verkhoshanskyand Tatyan (41) conducted twocomplex-training studies and rec-ommended alternating strengthand speed/strength trainingmethods in mixed training ses-sions.
Complex training also has beenrecommended for a variety of teamsports including basketball, foot-ball, hockey, rugby, soccer, andvolleyball (1, 7, 11, 27, 40, 52). Ithas been recommended for indi-vidual sports such as Alpine ski-ing, boxing, figure skating, gym-nastics, judo, handball, speed-skating, sprint bike racing, swim-ming, track and field, tennis, andwrestling (1, 2, 7, 10, 11, 13, 21,22, 24, 30, 33, 40, 41). And it hasbeen indicated for sports involv-ing throwing (38).
Given the frequency with whichcomplex training is mentioned inthe literature, it merits consider-ation as a training method andinvites questions about implemen-tation. Research on the effective-ness of complex training, how-ever, is almost nonexistent. Wemay need to examine the researchon combined weight training andplyometric training in order tounderstand the physiologicalmechanisms of adaptation.
• Possible Mechanismsof AdaptationAt present it would be difficult tooffer a definitive explanation onthe physiological adaptations of
complex training. Theoretically,any number of factors could playa role: (a) neuromuscular, (b)hormonal, (c) metabolic, (d) myo-genic, and (e) psychomotor. Table1 lists proposed complex-trainingmechanisms of adaptation citedin the literature.
Complex training could serveas a strategy that allows contin-ued neural adaptations in trainedathletes in addition to morpho-logical adaptations typically asso-ciated with advanced training. Itmight be further understood byconsidering the ergogenic advan-tages associated with warm-upactivity.
Perhaps the most powerfuladaptation mechanisms of com-plex training are neuromuscular.High-load weight training in-creases motorneuron excitabilityand reflex potentiation, whichmay create optimal training con-ditions for subsequent plyometricexercise. Also, the fatigue associ-ated with high-load weight train-ing may force more motor unitsto be recruited during the plyo-metric phase, possibly enhanc-ing the training state (11, 39, 40).
• Training StudiesAnumberoftrainingstudies, listedin Table 2, have examined com-bined weight and plyometric train-ing programs (1, 5, 12, 20, 23, 26,31, 41). But only Verkhoshanskyand Tatyan (41) specifically exam-ined complex training. These stud-ies provide evidence of the ben-efits of combined weight andplyometric training.
Several studies have examinedcombined weight and plyometrictraining during the same workout(1,5, 12, 20, 26, 31,41). Yet mostfailed to describe how weight train-ing and plyometric training werecombined. While these studies arethe best evidence available to dem-onstrate the effects of combined
20 Strength and Conditioning October 1998
Table 1Proposed Complex Training Mechanisms of Adaptation
Source/Mechanism of Adaptation
Bompa(7)"a strength training program should utilize free weights to concert with other means of training {medicineballs, apparatus, bounding, etc.). Since the training effect is more complex, they complement each other andtherefore are more beneficial to the athlete." (p. 275)
CImm"Combining strength movement exercises like squats with speed movements like the standing triple jumpcan be a very effective way to stimulate the neuroinuscular system and provide variety for the athlete." (p. 24)
Chu(ll) . ' . - . . \ . . . . . . . . . . . . :
"Strength training raises the body's ability to excite the motor neurons by 50%. This gives the nervoussystem more involvement and prepares muscle for even greater challenges," (p. 5}"In the context of complex training, the primary goal of astrength and power athlete is to first emphasizeType lib fibers and get Type He fibers to act like Type lib fibers," (p. 10)"athletes must raise the level of excitement of the muscle fibers and challenge them when they reach theirhighest level." (p. 13)"In the complex training system, an athlete can make the greatest gains within the window of super com-pensation. For that short period, the athlete can take advantage of a system that is maximally aroused andable to face greater challenges." (p. 142)
Fees (17)"In physiological terms, the precontractton of antagonistic muscles counters the inhibitory neural mecha-nisms in the agonists." (p. 18)The body has been working with heavy objects and thinks it has more heavy work. The neural systemremembers the heavy work and responds accordingly.'* (p. 18}
Fleck &Kontor{ 19)"The contractions performed with the heavy resistances are an attempt to bring about adaptations in ten-sion-dependent neural mechanisms that inhibit the excitation of motor neurons to voluntary maximalcontractions." (p. 66}"by doing a light weight after a heavy weight you fool the body into remembering the heavy weight. Youtherefore obtain a high velocity of movement which wiB develop power* (p, 66)
Verkhoshansky (39)"fComplex training is] directed mainly to the development of reactive ability of the nerve-muscle apparatusduring significant dynamic effort and speed of switching the muscles from yielding work to overcomingwork." (p. 11)"basic exercise for the development of reactive ability is fulfilled in a background of heightened excitability ofthe central nervous system, brought about by preliminary fulfillment of exercise requiring great power." (p. 12)
Verkhoshansky {40}"A weight of 90% of maximum, or 5RM, stimulates maximum effort and at the same time leaves a definiteimpression on the body. It is expressed in greater excitation of the CMS and maintaining mobilized prepara-tion for execution of maximal effort. Weight of 30% maximum allows for fast development of work effort. Ifexercise with this weight is executed on a background of the positive consequences from the exercise withlarge resistance, its training effect is significantly Increased. . . . A general adaptive reaction is formed to thebody. It is reflected to greater explosive effort." (p. 121)
Verkhoshansky & Tatyan (41)"{Complex training invokes} a situation to which the positive consequences of previous strength work areused in training for specific speed-strength development." (p. 12)
October 1998 Strength and Conditioning 21
Res
earc
her
Res
earc
h fo
cus
Subj
ects
D
urat
ion
Type
of W
T Ty
pe o
f ply
o.
Exe
r. or
der
Prog
. de
s.
Res
ults
Ada
ms
et
Com
pare
d S,
P,
48 in
term
ed.
6 w
eeks
Pa
ralle
l D
J, do
uble
- P
befo
re S
on
Perio
dize
d S
Incr
. VJ
by 3
.30
cm; P
incr
.al
. (1)
&
SP g
roup
s w
eigh
tlifte
rs
2x/w
eek
squa
t le
g ho
p,
heav
y da
y, S
V
J by
3.8
1 cm
; S &
P in
cr. V
Jin
VJ
split
squ
at
befo
re P
on
by 1
0.67
cm
light
day
Bla
key&
A
sses
sed
effe
ct of
31
volu
ntee
r 8
wee
ks
Leg
pres
s &
In
-dep
th
P be
fore
WT
Prog
ress
ive
3 gr
oups
doi
ng D
J at
var
ious
Sout
hard
co
mbi
ned
WT
& P
un
iv.
3x/w
eek
uppe
r bo
dy
jum
p, o
r fo
r 2 o
f 3 i
ncr.
in
heig
hts,
all
impr
oved
Mar
garia
(5)
on M
arga
ria te
st &
st
uden
ts
WT
exer
c.
jum
ping
dur
ing
trng.
day
s;
load
po
wer
scor
es ~
3.35
-5,6
9 w
atts
Uni
vers
al le
g pr
ess
norm
al V
B P
on s
ame
prac
tice
day
as W
TC
lutc
h et
C
ompa
red
WT
16 fr
om u
niv.
16
wee
ks
Dea
dtift
, D
J of
0.7
5m
P be
fore
WT
Prog
ress
ive
For W
T cl
ass,
WT
& D
J trn
g.al
. (12
) &
DJ
grou
p to
W
T cl
ass
& 1
6 2x
/wee
k BP
. &
1.1
0m
durin
g sa
me
incr
. in
incr
. VJ
~3.7
3 cm
vs.
WT-
only
WT-
only
gro
up;
from
uni
v.
para
llel
sess
ion
load
gr
oup,
for
who
m V
J de
crea
sed
asse
ssed
VJ m
en's
VB
team
sq
uat
-0. 1
1 c
mFo
rdet
al.
Com
pare
d W
T &
P,
50 h
igh
sen.
10
wee
ks
Squa
t, D
J&fo
rm W
T &
P e
very
W
T W
T in
cr. V
J by
1.7
2 in
. &(2
0)
WT
& w
rest
ling/
bo
ys fr
om a
3x
/wee
k de
adlif
t, ru
nnin
g w
/ ot
her d
ay,
incl
uded
de
crea
sed
40-y
d by
17
sec;
WT
softb
all g
roup
, & P
E cl
ass
pow
er c
lean
, 2'
/ 2-lb
ank
le
pres
umab
ly
sets
of 8
. 5, &
act
ivity
incr
. VJ
by 1
.23
in,,
WT
only
; tes
ted
& B
P w
ts
in s
ame
& 3
rep
s/
deer
. 40
-yd
by 0
.18
sec;
WT
& P
5 va
riabl
es in
cl,
wor
kout
se
ssio
n in
cr. V
J by
1.7
7 in
., de
er. 4
0-yd
40-y
d &
VJ
by 1
.5 se
cH
edric
k &
C
ompa
red
test
45
col
lege
2
year
s Sq
uat,
pow
er
Not
spe
cifie
d O
rder
of W
T Pe
riodi
zed
Incr
. squ
at &
cle
an p
er-
And
erso
n sc
ores
in s
quat
&
foot
ball
clea
n, &
oth
er
& P
not
(p
resu
med
) fo
rman
ce, a
vg. V
J in
cr.
(23)
cl
ean
w/V
J pl
ayer
s fo
otba
ll sp
ecifi
ed
of 3
.66-
10.4
1 cm
perf
orm
.; pr
ogra
m
cond
ition
ing
incl
uded
ply
omet
. ex
erc.
Lyttl
e et
C
ompa
red
max
33
unt
rain
ed
8 w
eeks
W
T &
P g
roup
W
T &
P: D
J W
T &
P g
roup
Pr
ogre
ssiv
e W
T &
P y
ield
ed m
ore
signi
f.al
. (26
) po
wer
trng
., m
ales
2x
/wee
k us
ed s
quat
& &
med
bal
l di
d ex
erc.
on
incr
. in
resu
lts in
var
ious
pow
erco
mbi
ned
WT
& P
, B
P th
row
; m
ax
sam
e da
y lo
ad
test
s th
an m
ax p
ower
trng
.&
con
trol g
roup
on
pow
er g
roup
: or
con
trol g
roup
sva
rious
test
s of
w
gtd.
squ
atdy
nam
ic p
ower
ju
mp
&be
nch
thro
wPo
lhem
us
Com
pare
d W
T&
P 27
mal
e un
iv.
6 w
eeks
B
P, p
ower
R
unni
ng
P &
WT
on
Pyra
mid
W
T in
cr. V
J by
1.3
in,,
incr
.et
al. (
31) t
o W
T-on
ly g
roup
; tra
ck &
fiel
d 3x
/wee
k cl
ean,
squ
at,
in p
lace
, sa
me
tmg.
pr
ogra
m
SLJ
by 2
.0 in
., de
er. 4
0-yd
by
asse
ssed
40-
yd,
athl
etes
m
ilita
ry p
ress
, w
eigh
ted
days
11
sec
; WT
& P
incr
. VJ
by 3
.0V
J, &
SLJ
m
ini-g
ym
DJ
in.,
incr
. SLJ
by
7.25
in.,
deer
,le
aper
40
- yd
by
0.33
sec
.Po
lhem
us
Com
pare
d W
T&
P 31
fem
ale
6 w
eeks
B
P, p
ower
R
unni
ng
P &
WT
on
Pyra
mid
W
T in
cr. V
J by
1 .4
in.,
incr
.et
al. (
31) t
o W
T-on
ly g
roup
s;
univ
. 3x
/wee
k cl
ean,
squ
at,
in p
lace
, sa
me
tmg.
pr
ogra
m
SLJ
by 1
.75
in.,
deer
. 40-
ydas
sess
ed 4
0-yd
, at
hlet
es
mili
tary
pre
ss,
wei
ghte
d da
ys
by 0
.33
sec;
WT
& P
incr
. V
JV
J, &
SLJ
(n
o W
T ex
per.)
m
ini-g
ym
DJ
by 4
.0 in
., in
cr. S
LJ b
y 3.
0 in
.,le
aper
de
er. 4
0-yd
by
0.43
sec
.V
erkh
osh-
C
ompa
red
signi
f. 96
beg
inni
ng 14
wee
ks
Squa
t, su
pine
Sq
uat j
ump,
C
ompa
red
WT
Not
N
o nu
mer
ical
dat
a; c
ompl
exan
sky&
of
exe
rc. o
rder
; tra
ck &
fiel
d 36
ses
sion
s le
g pr
ess,
one
- ho
p, V
J, be
fore
P, P
sp
ecifi
ed
trng.
gro
up o
utpe
rfor
med
WT
Taty
an
asse
ssed
WT
athl
etes
le
g sq
uat.
SLJ,
&
befo
re W
T &
be
fore
P g
roup
, & P
bef
ore
WT
(41)
be
fore
P, P
bef
ore
wal
king
w/
tripl
e jum
p co
mpl
ex tr
ng.
grou
pW
T, &
com
plex
trng
. pa
rtne
r on
shou
lder
sV
erkh
osh-
C
ompa
red
orde
r of
10
8 be
ginn
ing
12 w
eeks
Sq
uat,
othe
r D
J, ot
her
Com
pare
d W
T N
ot
No
num
eric
al d
ata
give
n; D
Jan
sky
&
WT
& P
in s
ame
tmg.
tra
ck &
fiel
d 36
ses
sion
s un
spec
ified
un
spec
ified
be
fore
P, a
nd P
sp
ecifi
ed
grou
p ou
tper
form
ed c
ombi
ned
Taty
an
sess
ion
to D
J gr
oup
athl
etes
W
T ex
erc,
pl
yom
et.
befo
re W
T in
W
T&
P gr
oup
(41)
co
mpl
ex g
roup
, &D
J co
ntro
l gro
up
Note
: S =
squ
at g
roup
; WT
= w
eigh
t trn
g gr
oup;
P =
ply
omet
ric g
roup
; VJ
= ve
rtica
l jum
p; S
LJ =
sta
ndin
g lo
ng ju
mp;
DJ
= de
pth
jum
p; B
P =
benc
h pr
ess.
22 Strength and Conditioning October 1998
weight and plyometric training,they offer little explanatory valuefor the mechanisms of complextraining. Complex training can befurther understood through care-fully controlled studies that ex-amine exercise order and length ofrest between the weight trainingand plyometric exercises of a com-plex pair.
Since complex training is likelyto be employed by individuals whoare already trained, the researchshould involve trained athletes.Training volume should be quan-tified and specified; it should fol-low periodization schedules.Weight training componentsshould include exercises com-monly used by athletes in train-ing, such as the parallel squat andpower clean.
• Recommendations forComplex TrainingAlthough there is a lack of re-search on the effectiveness andmechanisms of complex training,a review of the literature suggestspotential benefits of such train-ing. In light of established prin-ciples of strength and condition-ing, we can offer some recommen-dations on designing a complextraining program.PeriodizationComplex training must be part ofa periodized program. First, onemust have functional base strength.Complex training can be incorpo-rated after a base strength or"preparation" training cycle ofweight training (9, 10, 14, 15, 18,19, 28, 39, 40, 43, 47).
Complex training should fol-low established periodization prin-ciples associated with plyometrictraining programs. For example,low-intensity plyometric drills, notin complex pairs, should be intro-duced in the strength-power cycle.Eventually sport-specific plyo-
metric drills can be paired withfunctionally similar weight train-ing, as complex training, in theprecompetition cycle (10, 14, 15,28, 40, 47).
Including plyometric drills andreducing the volume of weighttraining allows for "unloading" andfacilitates power development (1,9, 11, 14, 15, 28, 40, 47). Sport-specific complexes are a form of"functional training" and increasethe generalizability of training tothe actual athletic activity. Com-plex training is also time-efficientand offers variation of trainingmethods during the competitioncycle.Intensity and VolumeRecommendations for intensityand volume of exercise are consis-tent. The athlete needs to work ata high intensity level for bothweight and plyometric training (1,2, 9, 11, 14, 15, 21, 28, 40, 47).The volume of complex trainingshould be low enough to guardagainst undue fatigue so the ath-lete can focus on quality of workperformed.
An example of complex pairsmay include biomechanically simi-lar exercises such as bench pressand medicine ball power drop, orthe squat and squat jump. Two to5 sets of any complex pair arerecommended. The athlete does2-8 reps during the weight train-ing component and 5-15 reps dur-ing the plyometric component (1,9,10, 11, 14, 15, 18, 19, 21, 39, 40).
Specificity andExercise ChoiceRecommendations for exercisechoice in complex pairs are con-sistent with the principle ofbiomechanic and velocity speci-ficity needed for power sports.Complex pairs should include amultijoint weight training exer-cise followed by a biomechani-cally similar plyometric exercise
Offensive tackle Chris Mclntoshperforms the squat (top), followedby the box jump.
October 1998 Strength and Conditioning 23
(1, 7, 9, 11, 14, 15, 19, 21, 28,43). Total body or Olympic-stylelifts may also be used, followedby plyometric exercises in acomplex pair.
Numerous sport-specific com-binations of biomechanically simi-lar free-weight and plyometric ex-ercises can be paired in complextraining. Furthermore, one shouldconsider unilateral exercises suchas single-arm power drops vs. two-arm power drops, since full motorunit activation may occur morereadily during unilateral contrac-tions (32).
Training Frequencyand RecoveryRecommendations for frequencyof, and recovery between, trainingsessions are consistent. Complextraining may be undertaken 1-3times a week with 48-96 hrs re-covery between sessions in whichthe exercise affects the samemuscle group (2,43). Training withcomplex pairs in the same sessionprevents the problem of weighttraining on one day followed byplyometric training the samemuscle group the next day.
For an untrained individual,the initial training cycle wouldcontain no plyometric drills, whilefor athletes with prerequisite func-tional strength it would containlimited, low-intensity plyometricdrills. Later training cycles suchas the precompetitive cycle maycontain complex training 2 or 3days a week (2, 11, 16, 42). Oneor two complex training sessionsa week can be used during thecompetitive season as a high in-tensity /low volume, time efficienttraining method.
Many published complex-training recommendations followsound principles of strength andconditioning. Recommendationsare consistent for periodization,variation, intensity, volume, exer-cise choice, specificity, recovery, and
training frequency. But they areless certain for exercise order andrest between sets and exercises.
• TentativeRecommendationsfor Complex TrainingExercise OrderRecommendations for exerciseorder in complex training typicallycall for high-load weight trainingfollowed by functionally similarplyometrics (2, 9, 14, 15, 19, 40).For example, one set of squatsfollowed by one set of depth jumps.Another recommendation is tofollow a high-load weight trainingexercise (e.g., squat) with sport-specific lighter exercises of 30-40% RM such as a jump squat,followed by plyometrics such asdepth jumps, creating a 3-exer-cise complex (15, 19, 40).
Adams et al. (1) suggest doingall plyometric exercises first on alow-intensity weight training daysince the fatigue induced by plyo-metrics will not be as deleteriousto the weight training exercise.
It is generally believed that theadvantages of complex trainingaccrue from performing plyo-metrics after weight training, tak-ing advantage of the heightenedneural stimulation afforded by theweight training. In a given work-out, multijoint complex pairsshould be performed before otherexercises to ensure that they aredone at a high work intensity (43).Rest Between SetsAs is the case with exercise order,recommendations for rest betweensets merely serve as guidelinesuntil empirically determined. Rec-ommendations for rest betweenexercises in complex pairs rangefrom almost none to 5 minutes(11, 16, 41).
Recommendations for rest be-tween pairs are less clear (i.e.,between one pair of biomech-
anically similar weight andplyometric training exercises andthe next pair). However, inadequaterest between sets leaves room fordifferent interpretations. For ex-ample, if a weight training exer-cise is followed by a plyometricexercise (complex pair), then by asecond set of weight training andplyometric exercises without ad-equate rest after the first complexpair, does the plyometric exercisefollow the weight training exerciseor precede it?
Until more research is con-ducted, the majority opinion is toperform the plyometric exerciseset relatively soon (0-30 sec) afterthe weight training set so as totake advantage of the possibleheightened neural stimulation af-forded by the weight training set.
Adequate rest between com-plex pairs is important. Recom-mendations are 2 to 10 min of restafter completing one complex pair(weight training+plyometric train-ing exercise) and before beginningthe next set of the same pair (11,16,41). Generally, strength/powertraining requires adequate restbetween sets to allow the body toreplenish the anaerobic energysources needed for performinghigh-velocity contractions at highpower output (16, 43).
• SummaryStone (36) offers guidelines for com-ing to a reasonable conclusion re-garding strength and conditioningmethods. These guidelines are oneway to examine the combination ofweight training, plyometric train-ing, and sport-specific exercise, aswell as complex training.
1. Is the idea logical?Complex training is consistent
with the principles of periodization,variation, specificity, recovery, andindividualization. There is no evi-dence that it has a deleterious
24 Strength and Conditioning October 1998
effect. Research supports the valueof combining weight training andplyometric training in the samesessions.
Weight training, plyometrictraining, and sport-specific exer-cise must be combined in somefashion for optimal power devel-opment and transfer of trainingadaptations to athletic activity.Weight training and high-inten-sity plyometric training on alter-nating days—for the same musclegroups, as is often recommended—violates the principle of recovery.
Recommendations have beenmade for training intensity, vol-ume, exercise choice, recovery, andtraining frequency. There is alsothe educational value of directlypairing activities such as benchpress and medicine ball chest pass.It allows athletes to correlate thefunctional value and the uniquetraining stimulus of each type ofbiomechanically similar exercise.
Finally, complex training maybe administratively advantageous.It allows the coach to superviseathletes' weight training andplyometric training during a singlesession, on the same day, in thesame facility.
2. Has the idea been testedsubjectively?
Complex training has beenemployed for some time, and nu-merous recommendations appearin the literature.
3. Has the idea been testedobjectively?
Studies of complex trainingare limited to the work of Verk-hoshansky and Tatyan (41), yield-ing inconclusive results. Otherresearchers point to the signifi-cant advantages of combiningweight training and plyometrictraining methods in the same ses-sion. Theyfound superior improve-ments in the vertical jump, 40-yddash, and standing long-jump
Fullback Cecil Martin does a bench press (top), followed by a plyometricpush-up.
when compared to weight trainingalone (1, 12, 20, 23, 26, 31, 41).There are no empirically estab-lished guidelines for recommen-dations on exercise order, lengthof rest between sets, and numberof complexes per workout.
4. Is there enough informa-tion for making a judgment?
There is no evidence that com-plex training is harmful or impairsdevelopment in athletes who al-ready possess prerequisite func-tional strength. Complex training
is logical, administratively effi-cient, and offers advantages as-sociated with combined weighttraining and plyometric train-ing.
Complex training most likelywill offer an enhanced trainingstimulus for athletes possessingfunctional strength and athleticdevelopment (9,21,28,41). It mayor may not offer the optimal train-ing stimulus. However, it is worthimplementing and assessing sub-jectively as well as researchingobjectively.
October 1998 Strength and Conditioning 25
Renowned strength and con-ditioning coaches and sport sci-entists have concluded that com-plex training is a useful and per-haps optimal training strategy. Itdeserves objective considerationas a training strategy as well ascareful analysis to determine itsbenefits and the mechanismsresponsible. A
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Ebben Watts
William P. Ebben is head strengthand conditioning coach at MarquetteUniversity. He formerly held that posi-tion at the Univ. of Wisconsin, the U.S.Olympic Education Center in Mar-quette, MI, and the Green Bay Packers.Phillip B. Watts is a professor andexercise physiologist with NorthernMichigan University. His researchinterests include cross-country skiracing and mountaineering/rockclimbing performance.
