Ever train using complexes? Why not? Complexes are a series of exercises strung together to be completed one right after the other. Sort of like circuit training on steroids. I was emailed great info today from BJ at "Workout Muse" which will give a better explanation then I could so here it is...
Types of Complexes:
- There are 3 main types of complexes listed below in order of difficult from easier to hardest:
1.) Succession: complete all reps/time of a certain drill before moving to the next drill
2.) Sequence: shift from one drill directly into another until you complete the entire complex
3.) Combination: join several drills together to form one smooth drill
- Complexes are not limited to kettlebell training as you can also perform dumbbell, barbell, bodyweight, band, suspension training, med ball, and cable complexes
The Top 6 Ways to Build a Perfect Complex
1.) Choose the load for a given complex based on the load you can use for your weakest movement within the complex. In other words, if your weakest movement is the push press in a complex, be sure to select the appropriate load for the prescribed rep total or work period for the push press and use that same load for all other movements.
2.) Place your weakest movements earlier on in the complex when you are most fresh. Examples include weak sides (weak arm, weak leg, weak rotation to one side), lagging muscle groups (glutes, upper back, hamstrings), and lagging movement patterns (hip-dominant and upper body pulling movements).
3.) Place higher skill movements that require lots of coordination and motor skill earlier on in the complex when you are most fresh. Examples include olympic lift variations like snatches, cleans, and jerks.
4.) Place fast, explosive, and power training movements earlier on in the complex when you are most fresh. Examples include ballistic kettlebell exercise variations and bodyweight plyometric exercise variations like squat jumps, plyo push-ups, and box jump.
5.) Ensure proper exercise flow by ordering the exercises in your complex to allow for smooth, seamless transitions. For example following KB Goblet Squats with KB 2-Arm Overhead Presses is ideal because the holding position at the top of each exercise is the same.
6.) The only limitations when performing complexes are skill set, paint tolerance, exercise recall, and fitness level. However, the exercise selection and ordering for complexes is unlimited!
The Workout of the Week!!
1- KB Push-up
2- KB 2-Arm High Pull/Swing
3- KB Goblet Squat
4- KB 1-Arm Clean and Press (L)
5- KB 1-Arm Clean and Press (R)
6- KB Threaded Lunges
Types of Complexes:
- There are 3 main types of complexes listed below in order of difficult from easier to hardest:
1.) Succession: complete all reps/time of a certain drill before moving to the next drill
2.) Sequence: shift from one drill directly into another until you complete the entire complex
3.) Combination: join several drills together to form one smooth drill
- Complexes are not limited to kettlebell training as you can also perform dumbbell, barbell, bodyweight, band, suspension training, med ball, and cable complexes
The Top 6 Ways to Build a Perfect Complex
1.) Choose the load for a given complex based on the load you can use for your weakest movement within the complex. In other words, if your weakest movement is the push press in a complex, be sure to select the appropriate load for the prescribed rep total or work period for the push press and use that same load for all other movements.
2.) Place your weakest movements earlier on in the complex when you are most fresh. Examples include weak sides (weak arm, weak leg, weak rotation to one side), lagging muscle groups (glutes, upper back, hamstrings), and lagging movement patterns (hip-dominant and upper body pulling movements).
3.) Place higher skill movements that require lots of coordination and motor skill earlier on in the complex when you are most fresh. Examples include olympic lift variations like snatches, cleans, and jerks.
4.) Place fast, explosive, and power training movements earlier on in the complex when you are most fresh. Examples include ballistic kettlebell exercise variations and bodyweight plyometric exercise variations like squat jumps, plyo push-ups, and box jump.
5.) Ensure proper exercise flow by ordering the exercises in your complex to allow for smooth, seamless transitions. For example following KB Goblet Squats with KB 2-Arm Overhead Presses is ideal because the holding position at the top of each exercise is the same.
6.) The only limitations when performing complexes are skill set, paint tolerance, exercise recall, and fitness level. However, the exercise selection and ordering for complexes is unlimited!
The Workout of the Week!!
1- KB Push-up
2- KB 2-Arm High Pull/Swing
3- KB Goblet Squat
4- KB 1-Arm Clean and Press (L)
5- KB 1-Arm Clean and Press (R)
6- KB Threaded Lunges
