How many of you guys have used complex training in the past and what have been your experiences with it? Please note specifically what type of complex you used.
I have done some Strength/Plyo complexes:
Heavy Bench Press/MB chest pass
Heavy Squats/Box jumps
Eccentric Leg Press/Power lunges
Full Contact Twist/MB trunk twist tosses
I have also done some bar complexes, e.g.:
(Deadlift/Hang clean/front squat/thruster/OH squat) as one rep
And some Kettlebell complexes, e.g.:
(Single KB clean/jerk/OH squat/windmill) as a rep
(Single KB floor press/TGU/OH Lunge/OH split squat) as a rep
(These also works with dumbbells, I can’t see why not)
My bad if these are not what you are asking
I was working two days / wk in the gym during that programme, I found it worked better than one strength day and one power day format that I had had
It also worked well as a strength>>power transition phase in a periodization programme; You can either work with the same strength/plyo ratio for the whole phase or decrease strength and increase plyo as the phase progress.
I found it harder (both technically and strength-wise) than having seperate reps of each exercises.