March 21, 2010

I. Explosiveness in Sports

Athletic performance is becoming more and more

demanding. Athletes are striving harder and coaches are
finding all means to make their players run faster, jump
higher, move quicker than ever before. Searching and
trying different regimens to find the optimal training
protocols is a major undertaking for strength coaches.

Many sports require athletes to jump, move laterally,

sprint, and change direction. Some other sports entail
kicking and throwing. All these movements will be most
effective if done “explosively”.

Furthermore, coaches demand from strength &

conditioning professionals to make their athletes move
more “explosively”.

BUT WHAT DOES “TO BE EXPLOSIVE” IMPLY?

....the ability to achieve high rates of force development

rather than to achieve high levels of force production
(Bradenburg, 2005).*

II. Periodization Flow

Generally, a periodization plan for power or team sports

will follow this flow:

Power / Power Endurance

HIGH FORCE

+ HIGH VELOCITY
Maximal Strength
= HIGH POWER
Hypertrophy (optional)

General Strength (Foundation Program)

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III. How do you develop “explosiveness”?

This is normally trained by adding power training into the

strength program, such as:

 Heavy load training

 Power exercises or high velocity exercises
 Plyometrics
 Olympic lifts.

Although, the method of its implementation and

combining the different modes varies and remains an
interest for strength coaches.

IV. Exploring different ways of warming up.

It is generally accepted and well documented that

warming up prior to an exercise regimen or competition
is necessary in order to improve performance and
decrease the likelihood of injuries.

In the past decade there have been several philosophies

or beliefs in prescribing the best activity for warm-up.

1. Static stretching is claimed to prevent injuries but

in the past years there seems to be little support
for this claim.
2. Dynamic stretching is gaining popularity and is
showing promising results.
3. High intensity contractions are now being
explored as part of the warm-up activity.

These high intensity contractions prior to a power activity

causes what they term, “postactivation potentiation or
PAP”.

PAP refers to the enhanced neuromuscular state of the

muscled observed immediately after a bout of heavy
resistance exercise (15).

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V. What is “Complex Training”?

Complex training is defined as the set-for-set

combination of a heavy resistance exercise (preload) It has sometimes been termed as
followed relatively quickly by a biomechanically similar “contrast training” (Ebben et al.,
plyometric exercise (Docherty et al., 2004). 2000; Young et al., 1998).

Subjects Plyo/Power
Author/s Strength Protocol Rest Interval Findings
Protocol
9 active men 5r @ 100% of 5RM Bench press 2 min No
Brandenburg, w/ 1yr. 5r @ 75% of 5RM throws 4 min difference
J.P., 2005. Strength 5r @ 50% of 5RM 3r @~45% of between
training Bench press 1RM of bench protocols
experience press and control

11 6r @ 60% 1RM; 4-kg Seated 3 min 8.3% with

Markovic, G, experimental 2s of 3RM of bench medicine ball 4-kg MB
Simek, S, and
12 control press throws; throwing
Bradic, A., 2008
measured speed
velocity
12 male in- 7 SJ -> 5r @ 7 consecutive Not indicated Mean &
season track 85%RM back squat jumps peak jump
Weber, K et al.,
NCAA squats height
2008
athletes vs. Mean &
7 SJ -> 5 SJ peak GRF

10 HBS & HFS 40-m sprint 4 min Speed at

Yetter, M & recreationally 30, 50 & 70% of 10-20 & 30-
Moir, G., 2008 active men 1RM 40m sprint
5,4,3 reps intervals

HBS 3r x 90% 1RM 40-m sprint 40-m sprint

McBride et al.
time

45 div 2 jr. CT: 2s x 6r of 3 60-yd dash, CT: <10sec VJ, BJ, 60-
Dodd, D. & college exercises each @ vertical jump, between yd sprint
Alvar, B., 2007 baseball >80%RM broad jump, T- complex pairs
players test 3-4 min bet
sets

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VI. Science Behind PAP and Complex Training

2 Possible Mechanisms:

1. Muscle stimulation

sensitivity to Ca2+ released from SR

ATP at actin-myosin complex

rate of cross-bridge cycling

force development

2. Neuromuscular activity or excitability

a. Increased recruitment of motor units or
MU
b. Better MU synchronization
c. Decrease in presynpatic inhibition
d. Greater central input to the motor
neuron

 It may also be an interaction between the 2

mechanisms

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VII. Practical Applications

The practical application for complex training is the

efficiency in implementing a power program with limited
time. This is especially helpful for team sports which
demand a lot of time for skills and tactical training. It fits
well in an undulating periodization model.

VIII. Recommendations

Complex training is still in its infancy stage and there is

still a lot of learning as well experimenting that should be
done. Although from the current results from the
mentioned studies, the use of complex training is
promising aside from the practical applications for it.

There are no established guidelines for designing complex

training programs but it seems that the more advanced
or experienced individuals will benefit most from this
type of training. I think in designing complex training
programs one must just follow the principles of training,
use your common sense and have a lot of imagination.

Based on the current literature it is recommended that a

biomechanically similar high velocity movement follows
the heavy resistance exercise. The general guidelines
below can be followed (Dodd, D. & Alvar, B., 2007):

 Length: 4-6 weeks

 Heavy resistance:
 High Velocity:
 Frequency:
 Rest intervals:
 Recovery:
> 80% of 1RM
< 30% of 1RM
1-3 x /week
<10 sec between pairs
3-4 min between sets
48-96 hrs bet. sessions

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Works Cited
Brandenburg, J. P. (2005). The acute effects of prior dynamic resistance exercise using different loads on
subsequent upper body explosive performance in resistance-trained men. Journal of Strength &
Conditioning Research , 19 (2), 427-432.

Docherty, D., Robbins, D., & Hodgson, M. (2004). Complex training revisited: a review of its current status
as a viable training approach. Strength & Conditioning Journal , 26, 52-57.

Dodd, D., & Alvar, B. (2007). Analysis of acute explosive training modalities to improve lower-body power
in baseball players. Journal of Strength & Conditioning Research , 21 (4), 1177-1182.

Ebben, W., & Watts, P. (1998). A review of combined weight training and plyometric training modes:
Complex training. Strength & Conditioning Journal , 20 (5), 18-27.

Ebben, W., Jensen, R., & Blackard, D. (2000). Electromyographic and kinetic analysis of complex training
vafriables. Journal of Strength & Conditioning Research , 14, 451-456.

Markovic, G., Simek, S., & Bradic, A. (2008). Are acute effects of maximal dynamic contractions on upper-
body ballistic performance load specific? Journal of Strength & Conditioning Research , 22 (6), 1811-1815.

Matthews, M., & Comfort, P. (2008). Applying complex training principles to boxing: A practical approach.
Strength & Conditioning Journal , 30 (5), 12-15.

Robbins, D. (2005). POstactivation potentiation and its practical applicability: A brief review. Journal of
STrength & Conditioning Research , 19 (2), 453-458.

Weber, K., Brown, L., Coburn, J., & Zinder, S. (2008). Acute effects of heavy -load squats on consecutive
squat jump performance. Journal of Strength & Conditioning Research , 22 (3), 726-730.

Yetter, M., & Moir, G. (2008). The acute effects of heavy Back and front squats on speed during forty-
meter sprint trials. Journal of Strength & Conditioning Research , 22 (1), 159-165.

Young, W., Jenner, A., & Griffiths, K. (1998). Acute enhancement of power performance from heavy load
squats. Journal of Strength & Conditioning Research , 12, 82-84.

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