Power Development Through Complex Training for The Division I Collegiate Athlete Courtney A. May, MS, CSCS, NSCA-CPT,1 Daniel Cipriani, PT, PhD,2 and Kent A. Lorenz, MS, CSCS, NSCA-CPT2 1Warfighter Performance Department, Naval Health Research Center, San Diego, California; and 2School of and Nutritional Sciences, San Diego State University, San Diego, California

SUMMARY running, sprinting, swinging, kicking, force is the product of mass and acce- changing direction, and jumping. leration, expressed mathematically as SPORTS REQUIRING EXPLOSIVE Many strength and conditioning P = Fv (4). In other words, mechanical MOVEMENTS REQUIRE POWER coaches use to in- power is a factor of both force pro- PRODUCTION. A STRENGTH AND crease force production within the duction and the velocity of the force CONDITIONING PROGRAM muscle and, therefore, increase the application. An alternate expression of SHOULD CONSIST OF amount of power that can be produced mechanical power is P = U/t, where THAT WILL PROMOTE POWER (4). Training for power is an integral power is equal to the amount of work DEVELOPMENT IN THE ATHLETE. part of a strength and conditioning (U) achieved over a given period of POWER CAN BE DEFINED AS THE program. However, at the college level, time (t). In this case, mechanical work, PRODUCT OF A FORCE AND strength and conditioning coaches which influences power, is the product VELOCITY, WHICH CAN BE have limited amount of time to work of a force and its displacement (U = TRAINED AND INCREASED with student-athletes because of the Fd). Thus, power can be developed by THROUGH RESISTED AND bylaws set forth by the National myriad of training techniques that PLYOMETRIC MOVEMENTS. Collegiate Athletics Association elicits a response on the mechanisms COMPLEX TRAINING CAN BE USED (NCAA) (bylaw 17.01.1) (20). Strength used to create power, focusing on such IN FORCE DEVELOPMENT AND and conditioning coaches must work elements as force production and YIELDS AN INCREASE IN POWER. with team coaches to establish an movement speed (i.e., velocity) (21). THE PUBLISHED LITERATURE ON amount of time to be allotted to COMPLEX TRAINING DOES NOT strength and conditioning during the MECHANISMS THAT INFLUENCE NECESSARILY REFLECT THE competitive season and during the off- POWER PRACTICES OF COMPLEX seasons to remain within the time Force production and the velocity of TRAINING IN THE WEIGHT ROOM. guidelines. With the amount of time movement are influenced by the type allotted, strength coaches must create THIS ARTICLE’S PURPOSE IS TO of muscle action, namely, concentric the greatest training potential for their COMPARE THE SUGGESTIONS and eccentric. A concentric contrac- athletes by developing the most suc- FROM THE LITERATURE AND tion is a muscle action in which the cessful and prudent training program sarcomere will shorten and generate STRENGTH AND CONDITIONING possible. The purpose of this article is force, whereas an eccentric contraction COACHES IN A PRACTICAL to examine the literature that is focused occurs when the sarcomere elongates SETTING. on training for power in the laboratory because of the opposing force being and examine the practical application greater than the force generated by the of training for power development in muscle. During a concentric muscle INTRODUCTION the weight room. ower is an element of athleticism KEY WORDS: WHAT IS POWER? that can assist an athlete with power development; complex training; P gaining success in a given sport. The definition of mechanical power (P) power; weightlifting Lower-body power is beneficial for is the velocity (v) of a force (F), where

30 VOLUME 32 | NUMBER 4 | AUGUST 2010 Copyright Ó National Strength and Conditioning Association action, faster movements result in less behind plyometric training is to found between the middle to end phase force produced by the muscle because shorten the amortization phase, the of the second pull (22) (Figure 1). of the fact that the resistance will be part of the plyometric movement Weightlifting is used for 2 specific reduced to allow for rapid movement. between the eccentric and concentric reasons: (a) assist in power production Conversely, when the muscle is expe- muscle actions (13). This type of because of the intensity of the move- riencing a heavy load, the velocity of training has been promoted as a means ment combined with the resistance and the movement will be slower. Eccen- of increasing anaerobic power, partic- (b) reiterate the triple extension of the tric training allows for an increased ularly where lower-body power is hip, knee, and ankle. Triple extension is force (load) and an increased velocity, a primary component of the activity present in running, sprinting, jumping, when compared with concentric ac- (14,18). and any other movement that requires tions, during a muscle contraction. The The rationale for increased power power. work from the eccentric action creates output expressed after plyometric ex- Indications from studies reveal that elasticity within the myosin cross ercise is because of the increase in size bridges (12). Consequently, using the multijoint movements of moderate of both type I and type II muscle fibers resistance coupled with high velocity stretch-shortening cycle (SSC) can combined with the way in which increase force production. yield the greatest power output motor units function (18). Inhibiting (3,4,21). However, the load associated Previous research suggests that work an antagonistic muscle coupled with with these movements is highly con- output can be maximized when a con- the activation and contraction of troversial. Carlock et al. (4) found that centric muscle action follows a muscle synergist muscles may be an important the greatest power output was or tendon stretch (24). This type of aspect of the power output increases achieved with a load of 70–80% of muscle action is commonly referred to resulting from plyometric training (18). a 1 repetition maximum (1RM) for as the SSC (24). It is demonstrated in Second, plyometric training may in- weightlifting for experienced lifters. a movement such as a countermove- duce changes in the elastic properties However, Thomas et al. (23) found ment jump (CMJ). A CMJ is that in of connective tissue and muscle (25). that only 30–60% of 1RM may be which a downward movement into Subsequently, there may be improve- needed for hang pulls to elicit peak approximately a half position ments in the reflex potentiation (25) power. They found that for a resisted precedes a jump. van Ingen Schenau because of the rapid movements asso- movement (i.e., squat jump and bench et al. (24) suggest that the downward ciated with plyometric training. press), men achieved peak power movement of the CMJ (eccentric Because of the cross-sectional area between 30 and 40% and women phase) may permit the muscle to (CSA) detected in type I and type II achieved peak power between 30 and develop maximal force because of the muscle fibers, it is thought that the 50% of 1RM (23). Therefore, a moder- type of muscle fiber (type II) and rate at morphology associated with plyomet- ate percentage of 1RM can be used in which the central nervous system can ric training may be similar to the programming for an individual experi- elicit a signal to the muscle. morphology associated with resistance enced in weightlifting, but a lower Power output is dependent on the velo- training (25). percentage should be used for inexpe- city and external load placed on the RESISTANCE TRAINING rienced athletes. movement. The external load consists of Resistance training has been deter- concentric and/or eccentric muscle mined to be just as effective, if not COMPLEX TRAINING action. The heavier the load, the slower more effective for power development, Complex training is defined as a the movement; by decreasing the load, than plyometric training (13). Weight- resisted movement followed by a bio- the movement can be performed at a lifting lifts, the clean and the snatch, are mechanically similar plyometric exer- greater velocity. Therefore, with a con- aggressive movements (10) that are the cise, such as jumping (15,19). Figure 2 centric movement, there must be a sac- most common forms of resistance illustrates a lower-body complex train- rifice of force to produce a greater training associated with increased ing combination of exercises consisting velocity. anaerobic power (4). Strength and con- of a split squat and a jumping . ditioning coaches have used weightlift- The theory behind complex training is TRAINING TO INCREASE POWER ing, the clean and snatch, for many that the stimulus for the plyometric years to help individuals produce more training will be heightened because of Plyometric exercises are those exer- force, change direction, and coordinate an increased motor neuron excitability cises that require an explosive move- muscle contractions (3), and coordi- from the load placed on the body ment that result in an increase in power nate movements of the upper and before the plyometric movement (15). production (14). Power output has lower body (10), which assists athletes Two major components of muscle shown to be greater in plyometric with becoming more athletic on the force production are the speed of the exercises that use the SSC as a compo- field or court. The greatest amount of muscle stretch and the amount of force nent of training (18,25). The principle force associated with weightlifting is developed at the end of the stretched

Strength and Conditioning Journal | www.nsca-lift.org 31 Power Development Through Complex Training

Figure 1. Photographs of the middle to end phase of the second pull of (a) the clean and (b) snatch. The greatest amount of force is associated with the triple extension of the hip, knee, and ankle.

muscle (11). Complex training uses training, and Table 2 provides sugges- training component uses the resistance both of these principles and has thus tions for upper-body complex training. placed on the muscle at various points been the focus of many strength and of a movement to assist in increasing The plyometric component of com- conditioning programs. Complex train- force production at the end of the ing can be used for lower-body (Fig- plex training will cause a rapid con- range of motion. Therefore, the long- ures 3, 4) and upper-body (Figure 5) traction of the working muscle that term adaptations of training will result power development. Table 1 provides increases the speed of the stretch and in greater power output. The power is suggestions for lower-body complex the force produced. The resistance created by the increase in muscle fiber

Figure 2. Photographs of the (a) starting positioning of the split squat and (b) ending position of the split squat. This movement is weighted with dumbbells. (c) The plyometric movement begins with the athlete in the similar position to the starting position of the resisted movement. (d) During the ending position of the jumping lunge the athlete has switched the position of his feet in the air after jumping from the starting position.

32 VOLUME 32 | NUMBER 4 | AUGUST 2010 Figure 3. Photographs of the lower-body complex training combination of a single-leg exercise of a step-up and a box blast. (a) The starting position consists of the athlete placing 1 foot on the box and 1 foot on the ground while holding dumbbells. (b) The athlete will apply force to the box, extending the hip, knee, and ankle and ending with the flexion of the hip, knee, and ankle of the leg with the foot starting on the ground. The height of the box is dependent on the height of the athlete. (c) The starting position of a box blast consists of one foot on the box with the other foot on the ground. (d) By applying force to the box, the athlete propels himself or herself upward and switches feet in the air with the foot that started on the box landing on the ground, and the foot that started on the ground landing on the box. hypertrophy and the neuromuscular indicate an increase in CSA of the are controversial. Duthie et al. (8) adaptations that occur because of the whole muscle (measured at midthigh found that after completing the first training (19). via magnetic resonance imaging) for set of complex training, consisting of Plyometric training primarily focuses both the resistance training and plyo- 3RM half squats followed by jump on improving eccentric muscle action, metric training groups. However, the squats, peak power decreased. Between whereas traditional resistance training resistance training group demonstrated each set of half squat and jump squats, focuses on concentric muscle action significant hypertrophy of type I and a rest period of 5 minutes was imple- (9). Because eccentric muscle strength IIa muscle fibers, whereas the plyo- mented to permit the nervous system is greater than concentric strength, the metric group had nonsignificant in- to recover (8). The extended rest plyometric movement is performed creases in fiber-specific CSA (25). Both period will also allow the energy to rapidly, whereas the resisted move- groups experienced similar gains in be restored within the muscle (8). It is ment is slower by comparison and maximal strength, and the plyometric maintained that complex training may function because of the weaker con- group saw significant improvements result in the weakest argument for in- centric strength. Vissing et al. (25) in muscular power. This may provide creasing explosive strength (8), which examined the effect of plyometric and support for the theory that improve- may be accurate when using complex resistance training on muscle adapta- ments in power seen with plyometric training as a means of acute power tions. The subjects were 16 untrained training are because of enhanced production. When used in practice, men ranging from 21 to 29 years of neural recruitment and efficiency and complex training may help increase age. The 2 training groups included not because of hypertrophy of high- force development that may yield long- plyometric and resistance training in- threshold motor units. term adaptations of increased power dependently, for a 12-week protocol When resistance training and plyomet- output. Additionally, the literature has (25). Results of the 12-week protocol ric training are combined, the results noted that no significant differences

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Figure 4. Photographs of the foot positioning of the box blast. (a) The athlete begins with his right foot on the box and his left foot on the ground. Force is applied to the box with the right foot combined with upward arm action, which propels the athlete upward. (b) When propelled upward the athlete’s left foot will leave the ground. (c) The athlete switches the positioning of his feet in the air and lands with the right foot on the ground and left foot on the box.

exist between mean or peak ground squat jump or CMJ yielded the greatest slight increases in power output before reaction forces of complex training (9). ground reaction force (15) and flight decreasing below the baseline measure- However, complex training may opti- time (6), respectively. Alternative rest ments (16). mize the desired training effect in 2 periods have been examined to deter- Recent studies from Bevan et al. (2) and ways: (a) causing an increased excita- mine the optimal rest for the greatest Kilduff et al. (17) suggest that 8-minutes tion of motor neurons and (b) causing power production. However, a reduc- of rest yields significant increases in the nervous system to have a greater tioningroundreactionforceofthesquat peak power output (PPO). Further- involvement (5). jump was observed at 10 seconds and 1, more, Kilduff et al. (17) observed 2, and 3 minutes after 5RM squat (15). OPTIMAL REST Additionally, a reduction in flight time significant increases in PPO after 12 There has been much debate on was observed at 30 seconds, 2 minutes, minutes of rest. A rest period of 4, 8, or what the optimal rest interval should and 6 minutes after 5RM (6). Results 12 minutes has been observed as the be between the resisted exercise and indicate that without an ample amount optimal rest period for complex train- plyometric exercise. Recent literature of rest, or too much rest, power pro- ing between the resisted movement proposes that a 4-minute rest period ductionmaybedecreased.Additionally, and the plyometric movement between the resisted movement and the Jones and Lees (16) observed no in- (2,6,15,17). Results indicate that there plyometric movement is necessary to crease in height of a CMJ or drop jump were no significant increases in perfor- produce the greatest amount of power after a 3-, 10-, or 20-minute rest period mance after an 8- or 12-minute rest (6,15). Analysis of complex training when following heavy resistance train- period (17). However, a 2007 study by including a 5RM squat followed by a ing. Results indicate that there were Dodd and Alvar revealed that there

34 VOLUME 32 | NUMBER 4 | AUGUST 2010 Figure 5. Photographs of the upper-body complex training combination of a dumbbell press and a seated medicine ball chest pass. (a) Starting with the elbows bent and dumbbells around chest level, the athlete will (b) extend his elbows and press the dumbbells over his chest. The seated medicine ball chest pass (c) begins with the athlete sitting with arms extended ready to catch the medicine ball. (d) The medicine ball is caught and brought to the chest. (e) The final phase of the movement consists of the athlete extending his arms while passing the medicine ball back to the person tossing it. was a greater increase in power and per- heavy resistance training or plyometric phosphocreatine stores; however, the formance percentages for complex train- training. A greater amount of rest may neural adaptations that are theorized with ing when a rest period of less than provide the working muscles with complex training may not be achieved 10 seconds was used as opposed to enough recovery time to replenish the with a greater amount of rest (7).

Table 1 IMPLEMENTATION OF COMPLEX Suggestions for Table 2 TRAINING biomechanically similar lower- Suggestions for body complex training biomechanically similar upper- Complex training is a form of training combinations body complex training that can be used throughout the year combinations with the intent to increase power and Resisted Plyometric athletic performance. It may be bene- movement movement Resisted Plyometric movement movement ficial to the athlete to use complex Squat Tuck jump training more during certain phases of Clapping push-ups training. Complex training may be Squat Box jump Dumbbell Seated MB chest most beneficial to use during the Split squat Jumping lunges press pass strength-power phase before the com- petition phase because of the goal of Step-up Box blast MB = medicine ball. the phase (7). Table 3 represents a linear

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Table 3 A general representation of a linear periodization of a strength-power phase using upper- and lower-body complex training

Day Exercise Sets Repetitions Intensity Week 1 Monday Clean pull 4 3 77% Single-leg exercise and lower-body plyos 3 5 each leg Pull-ups 3 8 Push-ups 3 8 Military press 3 6 Tuesday Off Wednesday Squat 4 3 85% exercise 3 5 Bench press and upper-body plyos 4 3 85% Renegade 3 6 and 3 6 Thursday Off Friday Power clean and lower-body plyos 4 3 77% Single-leg exercise 3 5 each leg Inverted row 3 8 Incline dumbbell press 3 8 Shoulder combination 3 8 each exercise Week 2 Monday Clean pull 4 3 80% Single-leg exercise and lower-body plyos 3 5 each leg Pull-ups 3 8 Push-ups 3 8 Military press 3 6 Tuesday Off Wednesday Squat 4 3 87% Hamstring exercise 3 5 Bench press and upper-body plyos 4 3 87% Renegade row 3 6 Biceps and triceps 3 6 Thursday Off Friday Power clean and lower-body plyos 4 3 82% Single-leg exercise 3 5 each leg

36 VOLUME 32 | NUMBER 4 | AUGUST 2010 Table 3 (continued)

Day Exercise Sets Repetitions Intensity Inverted row 3 8 Incline dumbbell press 3 8 Shoulder combination 3 8 each exercise Week 3 Monday Clean pull 4 3 85% Single-leg exercise and lower-body plyos 3 5 each leg Pull-ups 3 8 Push-ups 3 8 Military press 3 6 Tuesday Off Wednesday Squat 4 3 90% Hamstring exercise 3 5 Bench press and upper-body plyos 4 3 Renegade row 3 6 Biceps and Triceps 3 6 Thursday Off Friday Power clean and lower-body plyos 4 3 85% Single-leg exercise 3 5 Inverted row 3 8 Incline dumbbell press 3 8 Shoulder combination 3 8 each exercise Week 4 Monday Clean pull 4 3 90% Single-leg exercise and lower-body plyos 3 5 each leg Pull-ups 3 8 Push-ups 3 8 Military press 3 6 Tuesday Off Wednesday Squat 4 3 92% Hamstring exercise 3 5 Bench press and upper-body plyos 4 3 92% Renegade row 3 6 Biceps and triceps 3 6 Thursday Off (continued)

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Table 3 (continued)

Day Exercise Sets Repetitions Intensity Friday Power clean and lower-body plyos 4 3 90% Single-leg exercise 3 5 Inverted row 3 8 Incline dumbbell press 3 8 Shoulder combination 3 8 each exercise Week 5 Monday Clean pull 4 3 77% Single-leg exercise and lower-body plyos 3 5 each leg Pull-ups 3 8 Push-ups 3 8 Military press 3 6 Tuesday Off Wednesday Squat 4 3 80% Hamstring exercise 3 5 Bench press and upper-body plyos 4 3 80% Renegade row 3 6 Biceps and triceps 3 6 Thursday Off Friday Power clean and lower-body plyos 4 3 77% Single-leg exercise 3 5 each leg Inverted row 3 8 Incline dumbbell press 3 8 Shoulder combination 3 8

Plyos = plyometrics; shoulder combination = front raise, side raise, and bent raise in succession.

periodization using complex training, PRACTICAL APPLICATION OF amount of time student-athletes par- whereas Table 4 represents an un- TRAINING FOR POWER ticipate in sports-related events to dulating periodization. The evidence presented suggests that prevent hindrance of progress in aca- The suggested loading parameters of the optimal rest period for complex demics. A sports-related event includes complex training are greater than training between the resisted move- that which includes ‘‘any required 80% for the resisted movement and ment and the plyometric movement is activity with an athletics purpose in- less than 30% for the plyometric move- 4, 8, or 12 minutes (2,6,15,17). How- volving student-athletes and at the ment (7). Given the guidelines of ever, this is not always practical for direction of, or supervised by one or writing a periodization for the strength- strength and conditioning coaches. more of an institution’s coaching staff power phase, a set and repetition According to bylaw 17.01.1 of the (including strength and conditioning scheme of 3–5 sets and 2–5 repetitions NCAA Division I manual for the coaches).’’ (bylaw 17.02.1) (20). Fur- are recommended because of the in- academic year of 2008 through 2009, thermore, when an athlete is in his tensity of the training phase (1). a college or university must limit the or her given season of competition,

38 VOLUME 32 | NUMBER 4 | AUGUST 2010 Table 4 A general representation of an undulating (nonlinear) periodization of a strength-power phase using upper- and lower-body complex training

Day Exercise Sets Repetitions Intensity Week 1 Monday Clean pull 4 4, 3, 3, 2 72, 75, 77, 80% Single-leg exercise and lower-body plyos 3 5 each leg Pull-ups 3 8 Push-ups 3 8 Military press 3 6 Tuesday Off Wednesday Squat 4 4, 3, 3, 2 80, 85, 85, 87% Hamstring exercise 3 5 Bench press and upper-body plyos 4 4, 3, 3, 2 80, 85, 85, 87% Renegade row 3 6 Biceps and triceps 3 6 Thursday Off Friday Power clean and lower-body plyos 4 4, 3, 3, 2 72, 75, 77, 80% Single-leg exercise 3 5 each leg Inverted row 3 8 Incline dumbbell press 3 8 Shoulder combination 3 8 each exercise Week 2 Monday Clean pull 4 4, 3, 2, 2 75, 77, 80, 82% Single-leg exercise and lower-body plyos 3 5 each leg Pull-ups 3 8 Push-ups 3 8 Military press 3 6 Tuesday Off Wednesday Squat 4 4, 3, 2, 2 85, 87, 90, 90% Hamstring exercise 3 5 Bench press and upper-body plyos 4 4, 3, 2, 2 85, 87, 90, 92% Renegade row 3 6 Biceps and triceps 3 6 Thursday Off Friday Power clean and lower-body plyos 4 4, 3, 2, 2 75, 77, 80, 82% Single-leg exercise 3 5 each leg

(continued)

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Table 4 (continued)

Day Exercise Sets Repetitions Intensity Inverted row 3 8 Incline dumbbell press 3 8 Shoulder combination 3 8 each exercise Week 3 Monday Clean pull 3 4, 3, 3 80, 82, 85% Single-leg exercise and lower-body plyos 3 5 each leg Pull-ups 3 8 Push-ups 3 8 Military press 3 6 Tuesday Off Wednesday Squat 3 4, 3, 3 87, 90, 92% Hamstring exercise 3 5 Bench press and upper-body plyos 3 4, 3, 3 87, 90, 92% Renegade row 3 6 Biceps and triceps 3 6 Thursday Off Friday Power clean and lower-body plyos 3 4, 3, 3 80, 82, 85% Single-leg exercise 3 5 Inverted row 3 8 Incline dumbbell press 3 8 Shoulder combination 3 8 each exercise Week 4 Monday Clean pull 3 3, 3, 2 85, 87, 90% Single-leg exercise and lower-body plyos 3 5 each leg Pull-ups 3 8 Push-ups 3 8 Military press 3 6 Tuesday Off Wednesday Squat 3 3, 3, 2 90, 92, 95% Hamstring exercise 3 5 Bench press and upper-body plyos 3 3, 3, 2 90, 92, 95% Renegade row 3 6 Biceps and Triceps 3 6 Thursday Off

40 VOLUME 32 | NUMBER 4 | AUGUST 2010 Table 4 (continued)

Day Exercise Sets Repetitions Intensity Friday Power clean and lower-body plyos 3 3, 3, 2 85, 87, 90% Single-leg exercise 3 5 Inverted row 3 8 Incline dumbbell press 3 8 Shoulder combination 3 8 each exercise Week 5 Monday Clean pull 4 4, 4, 3, 3 75, 75, 77, 80% Single-leg exercise and lower-body plyos 3 5 each leg Pull-ups 3 8 Push-ups 3 8 Military press 3 6 Tuesday Off Wednesday Squat 4 4, 4, 3, 3 77, 77, 80, 82% Hamstring exercise 3 5 Bench press and upper-body plyos 4 4, 4, 3, 3 77, 77, 80, 82% Renegade row 3 6 Biceps and triceps 3 6 Thursday Off Friday Power clean and lower-body plyos 4 4, 4, 3, 3 75, 75, 77, 80% Single-leg exercise 3 5 each leg Inverted row 3 8 Incline dumbbell press 3 8 Shoulder combination 3 8

Plyos = plyometrics; shoulder combination = front raise, side raise, and bent raise in succession.

a 4-hour maximum is placed on more than 2 hours per week (bylaw after 5 repetitions of squats are com- athletic-related activities for each day 17.1.6.2(b,c)) (20). Given the guidelines pleted, that takes approximately 14.5 and a 20-hour maximum for the week of the NCAA, strength coaches have minutes to complete the 3 sets (assum- (bylaw 17.1.6.1) (20). When out of approximately 60–90 minutes to con- ing a squat repetition requires 5 seconds, season, student-athletes are allowed duct a strength and conditioning work- totaling 25 seconds per set, and the to engage in ‘‘required , out depending on where the team is in plyometric movement requires 5 sec- conditioning, and skill-related instruc- relation to its competitive season. If onds because of resetting to the proper tion’’ with a maximum of 8 hours per a rest time of 4 minutes is used between position, totaling 25 seconds per set). week including 2 that are devoted to the resisted movement and the plyo- If a strength coach has only 60 minutes skill development (bylaw 17.1.6.2(a)) metric movement of complex training, to work with a team, 3 sets of complex (20). Additionally, football players are there may not be time for the auxiliary training will require approximately 25% permitted a maximum of 8 hours per lifts. For example, if 3 sets of complex of the time allotted to the workout. week for the aforementioned activities; training involving 5 repetitions of squat Simply stated, collegiate strength and however, viewing film may not last jumps follow a 4-minute rest period conditioning coaches have a limited

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amount of time with student-athletes. match. Working in a fatigued state may be useful during a phase in the year Workouts must be precise and allow help the athlete work on mental tough- when the coaches have more time in athletes to gain as much as he or she ness as well. Furthermore, discussion the weight room, such as the off- can from each exercise. In an interview with numerous strength and condi- season, where a greater rest period can with 9 current NCAA Division I tioning coaches reveals that complex be used between the resisted move- collegiate strength and conditioning training is usually used during specific ment and the explosive movement. coaches, the corroborating focus of points of the year. It is primarily used To the authors’ knowledge, there are complex training is to increase force during the strength-power phase of no studies examining the number of development rather than to obtain training before the power training sets that will generate the greatest PPO. When the athlete works in phase but can be implemented in a training effect. A suggestion for future a fatigued state, such as in complex more time-restricted phase, such as in- research is to determine the number of training with little rest, it may assist in season, for maintaining the gains from sets needed to create optimal power increasing the rate of force develop- the strength-power phase. Table 5 production during a restricted amount ment where the end result may be an provides a sample 45-minute in-season of time. athlete with greater explosive strength. workout for a skill position football The coaches attributed this adaptation player (i.e., defensive back, wide re- CONCLUSION to recruitment of additional muscles ceiver, running back) using complex Lower-body power is an important fibers because of muscle fatigue and training. component of athletic performance, neural activation. The literature states The focal point of the literature is and there are multiple methods used that there may be a decrease in power based on PPO with an unlimited for development, including plyomet- output if ample rest is not provided amount of time spent on each exercise. rics, resistance training, and complex between the strength movement and As previously mentioned a longer rest training. The goal of these training explosive movement (2,6,15,17). It has period may increase PPO, but it does methods is to increase power pro- been conceded that the athletes may not suggest increases in performance, duction through a decrease in the not gain the power output from which is the goal of a strength and amortization phase and an increase a fatigued state that they would gain conditioning program. Realistically, in concentric contraction velocities. from a nonfatigued state; however, the strength and conditioning coaches The scientific literature reports that athlete may experience strength gains, must create the most parsimonious the optimal rest time during complex which may later facilitate greater program that will yield the greatest training is 4 minutes between resis- power output because of the recruit- training effect. Unfortunately, an opti- tance and plyometric movements; ment of subsequent muscle fibers. mal training situation is not always however, this may not be practical Additionally, working in a fatigued feasible; therefore, a modified complex because of limited training time. There- state may prepare the athlete for play training program may increase an fore, practitioners are encouraged to during which he or she may be fatigued athlete’s performance. A more conven- experiment with rest periods, loading during the later stages of a game or tional complex training regimen may parameters, volume, and progressions

Table 5 Sample 45-minute workout for an in-season skill position (defensive back, wide receiver, running back) football

Time Exercise Sets/Reps Dynamic warm-up 8 min Major muscle groups Abs 7 min Lift 25 min 5 s/rep, 120-s rest between sets SQ and jump to box 3 3 5 3 5 40 s/set, 60-s rest Single-leg RDL 2 3 5 each leg 5 s/rep, 120-s rest between sets BP and seated MB chest pass 3 3 5 3 5 40 s/set, 60-s rest Shoulder combination 3 3 8 each Static stretch 5 min Major muscle groups

SQ = squat; RDL = Romanian ; BP = bench press; MB = medicine ball; shoulder combination = front raise, side raise, and bent raise in succession; reps = repetitions; sec = seconds.

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