Complex training, which combines resistance exercises with plyometric movements in a single session, has gained attention for its ability to improve athletic performance. This post summarizes two key studies that highlight the benefits of complex training for both general athletic performance and soccer-specific skills.
Study 1: Plyometrics and Weight Training Synergy
Overview
Complex training, which integrates plyometric exercises with weight training, has been shown to be effective in enhancing both upper and lower body performance. This method pairs a heavy resistance exercise with a plyometric movement to maximize gains.
Key Findings
- Upper Body: Results are mixed. While some studies found no difference in muscle activation when comparing medicine ball exercises before and after bench pressing, others observed that a heavy bench press before a medicine ball throw increased throwing distance, particularly for stronger individuals.
- Lower Body: Combining strength exercises like squats with jumps significantly improves jump performance. Men who lifted weights before jumping were able to jump higher or farther.
- Training Studies: Complex training is as effective as strength training alone, particularly in children and athletes. It has been shown to improve performance in various fitness tests and offers greater benefits for power and jump performance when compared to doing the exercises separately.
Conclusion
Complex training is an efficient way to combine weight training and plyometrics, offering at least as much benefit as other methods and potentially greater improvements in power and jump performance, especially for experienced athletes.
Study 2: Complex Training for Soccer Players
Overview
Combining soccer training with complex training significantly improves players’ sprinting speed, jumping ability, and agility compared to soccer training alone. These benefits are most noticeable in younger players (under 18), after longer training periods (8 weeks or more), and in professional players.
Key Findings
- Adaptive Mechanisms: The gains in sprinting, jumping, and agility are likely due to adaptive processes similar to those in resistance and plyometric training. Significant strength gains were observed in soccer players following complex training, comparable to those achieved with resistance training alone.
- Fast-Twitch Muscle Fibers: Complex training helps preserve fast-twitch muscle fibers, crucial for high-intensity, short-duration activities like jumping. The benefits are more pronounced in male soccer players, particularly younger and professional athletes.
- Subgroup Analysis: Younger and professional players showed greater improvements from complex training, with longer programs (8 weeks or more) yielding the most significant physical fitness gains.
Conclusion
Adding complex training to soccer practice enhances sprinting, jumping, and agility more effectively than soccer training alone. It is particularly beneficial for younger and professional players, making it a valuable addition to any soccer training regimen.
Final Thoughts
Complex training offers a powerful and effective way to improve athletic performance across various sports, particularly in enhancing power, jump performance, and overall physical fitness. As athletes and coaches continue to explore its potential, complex training stands out as a key strategy for those aiming to achieve peak performance.
Reference
- Effects of Complex Training on Sprint, Jump, and Change of Direction Ability of Soccer Players: A Systematic Review and Meta-Analysis
- Complex Training: A Brief Review