T Nation

Your Favorite Complexes


#1

Please tell me what are some complexes you like, I'm looking to include them this upcoming year.

Also please say how they fit into your routine, like do you do them 3 times a week and still do bodybuilding workouts? What about steady-state cardio?

Thanks!


#2

http://www.T-Nation.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique

Cosgrove's Evil 8 is my favorite.

2-3 times a week on my off days.

I don't think I'll ever do Steady state cardio again.


#3

Here's the best(and worse...) that i've ever come up with.


#4

Thanks for that one. Was that you?

I don't have KBs...could you recommend a Db weight to use?


#5

Nards,

For someone my weight (160-180lbs) I'd recommend 35-40lb kettlebells or dumbbells for that routine. That was me in the vid, I have a ton more on my site chroniclesofstrength.com and youtube channel if you're interested. Thanks for watching


#6

I will definitely be visiting. Thank you very much.

Happy 2012!


#7

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#8

Impressive.


#9

I'm currently using the following type of complex for conditioning:

A1. Upper Body Exercise x 20 sec
-10 sec rest-
A2. Lower Body Exercise x 20 sec
-10 sec rest-
A3. Ab Exercise x 20 sec
-10 sec rest-
A4. Conditioning exercise
[repeat A1-A4]

^That's one round. I'm currently hitting 4 rounds per workout day. I train 5-6 days a week (right now it's a lot of power work... I'm following a Thibs-type program so my training emphasizes maximum explosiveness and minimal fatigue in each workout), and will condition at the end of every weight workout. I hit the weights at least 4 days a week, more if I'm feeling good. I don't want to make this post stupid long, but my lifting program is logged here if you really want specifics- http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/bigmac73nhs_log?pageNo=0#4974974

This complex is kind of an adapted Tabata deal. I like it because a) I don't have to do it for very long lol (fucking hate conditioning) and b) it's pretty flexible so I can switch exercises to go easy on any muscles that are fried as hell. Here's an example of exercises I'm using right now:

A1. Ring Push-ups
A2. BW Squats
A3. V-ups
A4. Mountain Climbers

P.S. That KB routine looks brutal


#10

Thanks guys, I'll post more soon! Keep sharing!


#11

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#12

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#13

Christian Thinaudeau has spoken about thinking of it as "uppercutting" the KB and sort of getting under it rather than just allowing it to pivot around the handle as you hold on.

I've yet to have access to a KB (college gym), so I haven't had a chance to try it out. Hope that helps to some extent though.


#14

Here's a few more in terms of kettlebell complex training, I'll dig up some technique videos as well - I know i have a few on the clean but I have to dig through my site to find them.

Single Kettlebell Complex 1 - http://www.youtube.com/watch?v=0KmY1Pd_l0k

The Flynn Man-Maker - http://www.youtube.com/watch?v=_F1f9wmC58g

Double Bell COmplex (slightly easier than the one posted before) - http://www.youtube.com/watch?v=AWFEh7KzWek

12 Minute Kettlebell Complex from Hell - http://www.youtube.com/watch?v=OSBpIziAKP0

High VOltage Kettlebell Complex - http://www.youtube.com/watch?v=dUH2K9VFeS4

Burn Complex - http://www.youtube.com/watch?v=YpKbYIN12dA&feature=related

Just a few of the many I have on my site - let me know which one's you guys like best.

A few quick tips for the clean -

  1. Loosen your grip as you "uppercut" through the bell - death gripping the kettlebell will only slow and delay the rotation

  2. Think about cleaning to your hip - if you uppercut through too late and/or put too much into your clean then again you will overshoot the bell and end up with some sore forearms

  3. Tame the arc- Keep the trajectory of the bell as vertical as possible. Think hips are the engine, arms are the steering wheel - if you let the bell arc out too much then it eventually must come back - and this is often quite painful - same applies to the kettlebell snatch.

  4. To tame the arc, just think you are "zipping up a big coat" drawing/uppercutting the kettlebell straight up your center line.

  5. Thumb in on the backswing and rotate the thumb out as you uppercut - this will aid in the rotation/swivel around the forearm.

Again, Ill try and find the video soon - hope those tips help!


#15

Forgot this one - one of my favorites. Enjoy!


#16

Would you recommend any of those for aiding recovery? I have my training segmented to where I do my HFSW in the mornings and my other session in the afternoon. I was thinking of adding in conditioning work in the morning and a kettlebell would be a quick option.


#17

Hahaha!

I know :stuck_out_tongue:


#18

Thanks for sharing. Great videos.


#19

Thanks for watching!


#20

Rush,

Most of these complexes, especially when performed with a substantial load, create an incredible amount of systemic fatigue (even though not necessarily a ton of muscle soreness), and will require that you allow for an ample amount of recovery time after performing them. I often perform them entirely by themselves on my conditioning days.