Posted on September 05, 2014 by Jenny Cromack

What Is Complex Training?

Complex training, is this simply training that is difficult? Well, yes it is but actually structuring complex training is quite easy and has amazing benefits to achieve your training goals. This article will shed some light on the benefits of complex training and look at how can complex training be used for running.

Many runners use exercises such as plyometric exercises to develop power and speed. Many runners and sports people also use strength training to improve their performance. But when you put them both together you are faced with Complex Training.

On it’s own strength training is not sufficient to develop the rate of force needed to improve running speed, but combine a strength exercise with a plyometric exercise and you develop your Type 2b muscle fibres which are used for explosive power and, specifically to running, used to improve your running pace. The science behind this is that the strength exercise fully fires up the Central Nervous System so that when you perform the plyometric exercise a greater number of Type 2b fibres are available for the explosive exercise resulting in a greater benefit.

A key part of complex training is that the exercises you choose must also be specific to the sport you are training for.

What Are The Benefits of Complex Training?

– Develops Type 2b muscle fibres

– Improves power and force

– When you apply the above benefits to running this translates to increased speeds and faster times.

How Can Complex Training Be Used for Running?

If you want to get faster and improve your running times then including complex training within your weekly training plan is essential. Try adding the following sets to your strength training plan twice per week:

Goblet Squats x 5, followed by Plyometric Box Jumps x 5 – Rest x 60s – Repeat x 3

Dumbbell Alternating Lunges x 10, followed by Power Lunges x 10 – Rest x 60s – Repeat x 3

Squat & Shoulder Press x 5, followed by Vertical Jumps x 5 – Rest x 60s – Repeat x 3

Make sure you perform a thorough warm up before you start this session.

Quality is key when performing complex training, so you must be nice and fresh at the start of a session to perform this type of workout. You also need to be mentally on the ball to perform this type of workout as you need to make sure you are performing the plyometric exercises explosively as possible so make sure you are giving each exercise 100% effort. Therefore because of this rep counts stay low and you need longer rest periods.