3/18/2023 0 Comments Tuck jumps and hamstring strenght![]() Over the years, I’ve had an up and down relationship with complex training. Ideas from the World of Powerlifting and the Real Mechanism of Dense Power Training I believe coaches can use the team sport coordination principles under the potentiation umbrella found in resistance training and combine them with the reflexive power of plyometrics to further enhance explosive speed performance. Click To TweetĮxplosive coordination loves the skill mash-up of team sports play. Explosive coordination loves the skill mash-up of team sports play. Most of my trainees have been at their highest performance level after a few pickup games. In the course of a training or practice session, athletes generally wait until after a few pickup games before trying to do dunks. Playing a pickup game of basketball, however, delivers a big stimulus for multi-directional movement demand, coordination, and enhanced efficiency under fatigue. Many coaches and athletes don’t think of team sports as complex training for skill acquisition. But how many of these track athletes played a team sport as part of their training histories, such as football, basketball, soccer, or volleyball? Click To TweetĬlearly, many track athletes have been successful without traditional complex training using barbells. Jump training is a coordination and movement puzzle. The proper use of complex and stacked training is a key to solving the puzzle and induces better performance. But because of Cal’s work, Frans Bosch’s book Strength Training and Coordination: An Integrated Approach, and plenty of time to experiment over the years, I now view training as a coordination and movement puzzle. This isn’t the best fit for a lot of complex work, as I’ll explain later. I was tentative for a long time about the extended use of denser complex training because of mixed research regarding potentiation, most of which utilizes heavy deep barbell squats as the potentiator. I started experimenting with higher density complex models after learning about Cal Dietz and his work in this area, his website and his book Triphasic Training co-written with Ben Peterson. (See point #1 in my last article on the impact of specific variability in training.) The recommendations are a plug and play training method that will yield immediate results when performed correctly with a wide range of athletes. ![]() ![]() This article takes the idea of complex training and expands on it in practical and theoretical ways. And, when properly performed, weight room work offers strong acute benefits to the explosive coordination of various speed movements. Improving speed helps improve weight room marks. In the world of jump training and athletic performance, there’s a lot of talk about complex training. There are two truly outstanding complex movements that marry strength and speed to take explosive power to its highest level: Acute, complex, high-density training provides the greatest neural adaptation benefits and allows the often separated qualities of speed and strength to feed on, and benefit, one another. Athletes can achieve great results by harnessing the power of potentiation and efficiency and applying it to selective ballistic endeavors specifically through the use of such dense, complex training methods in the context of applicable sport movements.
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