COMPLEX TRAINING FOR POWER, STRENGTH & CONDITIONING

With our busy lives we just don’t have time for super long and drawn out workout sessions in the gym. At certain times of the year our BMX training is more gym heavy, but during the season, sometimes a quickie is all you have time for. Remember that scene in the movie Something About Mary? 7 Minute Abs?!

If you are not satisfied with the first 7 minutes we will send you the next minute free

It may sound too good to be true but you can really get a good workout in under 10 minutes. When you do full-body exercises, with a decent amount of load, that challenge many different movement patterns you don’t need to spend a ton of time. One of the best ways to achieve great results with minimal time is with complexes.

Another great thing about doing a complex is you can get creative and build your own. You want to pick 3-6 exercises that require similar loads. You don’t want to pick something like a Squat and a Bicep Curl because you Squat much more than you Curl… or at least you should.

Recommend Exercises

Squats, Deadlifts, Jump Squats, Cleans, Snatches, Rows, High-Pulls, Presses, Kettlebell Swings, Push Press, Push Ups, Plank, Mountain Climbers, etc. Are all great exercises to use.

Recommended Tools

Basically, you can use pretty much anything. Kettlebells, Dumbbells, Sandbags, Barbells, Bodyweight, Etc.

Desired Training Effect

Another cool thing about doing a Complex is that you can train several different qualities. If you’re training for power you can keep your reps low and rest high. If you want to get your pump for the beach you can go higher reps and short rest periods. You could use a heart rate monitor to keep your HR in a particular zone. Lighter weights and longer duration would be a way to get more of an aerobic training effect. Heavy weights and short rest would be a way to get some high intensity training.

Examples Of Complexes

1) Modified Burpee (something I came up with to use instead of burpees, because Burpees suck!)

• 1 – two hand clean

• 1 – squat

• 1 – overhead press

• 1 – walkout

• 1 – push up

Repeat those 5 exercises for the desired amount of reps. I typically do 3 sets per minute for 8-10 minutes.
 

2) One Arm Power Complex

This was something I came up with on the spot as I filmed the above video. Using 1 or 2 hands is just another example of the diversity of options you have in building a complex.

• 1 arm high pull

• 1 arm clean

• 1 arm squat

• 1 arm push press/thruster (whatever you like to call it)

Repeat on the other side.

3) Double KB Conditioning Complex

To really challenge your strength endurance, add some more reps to each exercise. One more tip: Start with your most technical exercises and progress to less technical as you get tired.

• Double Kettlebell Swing – 10

• Reverse Lunge Kettlebells in rack position – 5 each leg

• Double Kettlebell Push Press – 5

• Squat – 5

4) Change Levels And Angles

Below is another example of a way to create some diversity in your workouts. In this complex we go up, get down, and step back into a lateral lunge.

That’s it this week. Hope you like some of the different options for your gym training. It’s always good to have new things to throw in your program on occasion to keep it interesting. With complexes the combos are pretty much endless.