Complex Training for Power

[AliasDayne]

Is there any set protocol for increasing power with the whole complex training method? Like I mean do you guys believe in performing heavy 4 reps of 3RM bench press lifts immediately followed by explosive body weight push ups or?

I have just been looking at some studies done with complex training and they all show that performing a plyometric exercise immediately after the heavy resistance exercise makes you perform badly, however these were just acute studies though. They all pretty much recommend waiting some time after the resistance exercise for the whole post activation potential phenomenon e.g. 4 minutes (obviously depending on your training status / experience etc).

One of the only chronic studies I was looking at is;

Robbins et al. (2009). Effects of agonist-antagonist complex resistance training on upper body strength and power development

[Abstract] The objective of this study was to examine the chronic effects on strength and power of performing complex versus traditional set training over eight weeks. Fifteen trained males were assessed for throw height, peak velocity, and peak power in the bench press throw and one-repetition maximum (1-RM) in the bench press and bench pull exercises, before and after the eight-week programme. The traditional set group performed the pulling before the pushing exercise sets, whereas the complex set group alternated pulling and pushing sets. The complex set training sessions were completed in approximately half the time. Electromyographic (EMG) activity was monitored during both test sessions in an attempt to determine if it was affected as a result of the training programme. Although there were no differences in the dependent variables between the two conditions, bench pull and bench press 1-RM increased significantly under the complex set condition and peak power increased significantly under the traditional set condition. Effect size statistics suggested that the complex set was more time efficient than the traditional set condition with respect to development of 1-RM bench pull and bench press, peak velocity and peak power. The EMG activity was not affected. Complex set training would appear to be an effective method of exercise with respect to efficiency and strength development.

Robbins discussed (correct me if im wrong) that the plyometric exercise following the resistance is more of a fatiguing stimulus promoting strength gains, not so much power.

Do you guys use complex training? What are your thoughts? For power development that is.

[Elite121]

Sorry mate I might not be able to answer the questions you are looking for but thought I'd share my thoughts on complexes:

I like the concept, its certainly not for beginners as it can be pretty taxing on recuperative abilities if not programmed correctly.

This is what I had a client perform not to long ago I dont train athletes but more general population and thought I'd mix things up a little:

Front Squats to Box Jumps

Pullups to medicine ball slamz

DB-Chest Press to MB Chest Passes

You might be interested in these resource for more info:

Don Chu's "Explosive Power and Strength"

Dos's book, "Power Training, chapter 25 goes into how to develope complex training programme's.

[steak]

could try Dr Michael Colgans book The New Power Program too

[Paru]

I definately like the method of coupling a strength movement with an un-resisted explosive movement.

Have used it on many people with great results.

Joe Defranco has some great info on it http://www.defrancostraining.com/ask-jo ... power.html