Definition

Complex training is a training method that combines strength and power exercises in a single session. The goal is to improve both the ability to produce high levels of force and the ability to express that force quickly.

A common example of complex training is pairing a heavy lower-body strength exercise, such as a squat, with a high-velocity power exercise, such as a jump. An upper-body example is to pair a bench press with a medicine-ball chest pass.

Introduction

Complex training pairs strength and power exercises within the same session to improve performance outcomes such as maximal strength, jump performance, sprint ability, agility, and sport-specific power. This course reviews the current evidence comparing complex training with contrast training, strength-only programs, power-only programs, daily undulating approaches, and block periodization.

Learners will explore how acute variables such as exercise order, load, volume, frequency, and rest intervals influence outcomes. The course emphasizes that complex training is most appropriate for intermediate and advanced athletes, and that strength and power exercises should be organized with enough rest to preserve performance and maximize potentiation. Rather than using strength and power supersets with little to no rest, this course recommends circuit-based routines that allow approximately 4 to 10 minutes between exercises loading the same muscle group.

Practical examples are included for both intermediate and advanced programming, including hypertrophy-load strength paired with power-stability exercises, and max-strength loading paired with plyometric exercises. The course also demonstrates how complex training can be integrated with corrective warm-ups, active rest, and post-activation potentiation strategies to improve session efficiency and support better strength and power adaptations.

By the end of this course, you will be able to:

1. Explain how complex training combines strength and power exercises to improve athletic performance.
2. Compare complex training with contrast training, strength-only training, power-only training, daily undulating programs, and block periodization.
3. Select appropriate acute variables, including exercise order, load, volume, frequency, and rest intervals, based on the athlete’s goal and training level.
4. Design complex-training sessions and multi-week programs that pair strength and power exercises with appropriate recovery.
5. Modify complex-training routines to improve outcomes such as maximal strength, jump performance, sprint ability, agility, and sport-specific power.

Frequently Asked Questions (FAQs)

What is complex training?

Complex training is a training method that combines strength and power exercises in the same workout. The goal is to improve both force production and the ability to express that force quickly.

In most examples, a heavier resistance exercise is paired with a faster, more explosive exercise that uses a similar movement pattern or targets the same muscle group. For example, a squat may be paired with a jump, or a bench press with a medicine ball chest pass.

What is an example of complex training?

A common lower-body example is pairing a heavy squat with a jump. For example, an athlete may perform back squats for strength, then box jumps, squat jumps, or depth jumps for power.

An upper-body example is to pair a bench press with a medicine-ball chest pass. The strength exercise develops high-force output, while the power exercise trains the athlete to produce force quickly.

Are NASM Phase 5 strength and power supersets an example of complex training, and are they ideal for power development?

NASM Phase 5 strength and power supersets are an example of the same general idea used in complex training: pairing a high-force strength exercise with a faster, more explosive exercise for a similar movement pattern. For example, a bench press may be paired with a medicine ball chest pass, or a squat may be paired with a jump.

However, performing these pairings as true supersets with little to no rest is likely not optimal for potentiating the power exercise. The heavy strength exercise may create enough fatigue to reduce speed, jump height, throwing distance, or movement quality during the explosive exercise.

For this reason, the Brookbush Institute recommends organizing complex training as circuits rather than rushed supersets. The goal is to allow approximately 4 to 10 minutes between strength and power exercises that load similar muscle groups. This approach keeps the benefits of pairing strength and power exercises while giving the athlete enough recovery to perform the power exercise with maximal intent.

What is the difference between complex training and contrast training?

The terms complex training and contrast training are often used inconsistently. In general, both methods combine heavier strength exercises with lighter, faster power exercises.

A simple way to think about the difference is that complex training is the broader category of combining strength and power exercises in the same session, while contrast training emphasizes the contrast between heavier and lighter loads. In practice, the two methods often look very similar.

Is complex training better than strength-only or power-only training?

Complex training can be very effective, but it is not automatically better than strength-only or power-only training. The best method depends on the goal.

Strength-only training may be preferred when maximal strength is the primary goal. Power-only or plyometric training may be preferred when the main goal is speed, jumping, or explosive movement. Complex training is especially useful when the goal is to improve multiple qualities simultaneously, such as strength, jump performance, sprint performance, agility, and sport-specific power.

Pre-approved Credits for:

• Certified Personal Trainer (CPT) Certificate
• Strength and Performance Coach (SPC) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This course includes:

• AI Tutor
• Course Summary Webinar
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Sample Routine
• Generated Programs
• Practice Exam
• Exam Coach and Custom Study Plan Generator
• Pre-approved 3 Credit Final Exam

Acute Variable Courses:

• Repetition Tempo
• Repetition Range
• Circuit Training
• Rest Between Sets
• Sets Per Muscle Group
• Training Frequency
• Load
• Set Strategies
• Sets-to-Failure/Set
• Periodization
• Exercise Order
• Range of Motion
• Post-Activation Potentiation (PAP)

Complex training pairs strength and power exercises within the same session to improve performance outcomes such as maximal strength, jump performance, sprint ability, agility, and sport-specific power. This course reviews the current evidence comparing complex training with contrast training, strength-only programs, power-only programs, daily undulating approaches, and block periodization.

Learners will explore how acute variables such as exercise order, load, volume, frequency, and rest intervals influence outcomes. The course emphasizes that complex training is most appropriate for intermediate and advanced athletes, and that strength and power exercises should be organized with enough rest to preserve performance and maximize potentiation. Rather than using strength and power supersets with little to no rest, this course recommends circuit-based routines that allow approximately 4 to 10 minutes between exercises loading the same muscle group.

Practical examples are included for both intermediate and advanced programming, including hypertrophy-load strength paired with power-stability exercises, and max-strength loading paired with plyometric exercises. The course also demonstrates how complex training can be integrated with corrective warm-ups, active rest, and post-activation potentiation strategies to improve session efficiency and support better strength and power adaptations.

By the end of this course, you will be able to:

1. Explain how complex training combines strength and power exercises to improve athletic performance.
2. Compare complex training with contrast training, strength-only training, power-only training, daily undulating programs, and block periodization.
3. Select appropriate acute variables, including exercise order, load, volume, frequency, and rest intervals, based on the athlete’s goal and training level.
4. Design complex-training sessions and multi-week programs that pair strength and power exercises with appropriate recovery.
5. Modify complex-training routines to improve outcomes such as maximal strength, jump performance, sprint ability, agility, and sport-specific power.

What is complex training?

Complex training is a training method that combines strength and power exercises in the same workout. The goal is to improve both force production and the ability to express that force quickly.

In most examples, a heavier resistance exercise is paired with a faster, more explosive exercise that uses a similar movement pattern or targets the same muscle group. For example, a squat may be paired with a jump, or a bench press with a medicine ball chest pass.

What is an example of complex training?

A common lower-body example is pairing a heavy squat with a jump. For example, an athlete may perform back squats for strength, then box jumps, squat jumps, or depth jumps for power.

An upper-body example is to pair a bench press with a medicine-ball chest pass. The strength exercise develops high-force output, while the power exercise trains the athlete to produce force quickly.

Are NASM Phase 5 strength and power supersets an example of complex training, and are they ideal for power development?

NASM Phase 5 strength and power supersets are an example of the same general idea used in complex training: pairing a high-force strength exercise with a faster, more explosive exercise for a similar movement pattern. For example, a bench press may be paired with a medicine ball chest pass, or a squat may be paired with a jump.

However, performing these pairings as true supersets with little to no rest is likely not optimal for potentiating the power exercise. The heavy strength exercise may create enough fatigue to reduce speed, jump height, throwing distance, or movement quality during the explosive exercise.

For this reason, the Brookbush Institute recommends organizing complex training as circuits rather than rushed supersets. The goal is to allow approximately 4 to 10 minutes between strength and power exercises that load similar muscle groups. This approach keeps the benefits of pairing strength and power exercises while giving the athlete enough recovery to perform the power exercise with maximal intent.

What is the difference between complex training and contrast training?

The terms complex training and contrast training are often used inconsistently. In general, both methods combine heavier strength exercises with lighter, faster power exercises.

A simple way to think about the difference is that complex training is the broader category of combining strength and power exercises in the same session, while contrast training emphasizes the contrast between heavier and lighter loads. In practice, the two methods often look very similar.

Is complex training better than strength-only or power-only training?

Complex training can be very effective, but it is not automatically better than strength-only or power-only training. The best method depends on the goal.

Strength-only training may be preferred when maximal strength is the primary goal. Power-only or plyometric training may be preferred when the main goal is speed, jumping, or explosive movement. Complex training is especially useful when the goal is to improve multiple qualities simultaneously, such as strength, jump performance, sprint performance, agility, and sport-specific power.

Pre-approved Credits for:

• Strength and Performance Coach (SPC) Certification

Single Session Comparisons

1. Smilios, I., Sotiropoulos, K., Barzouka, K., Christou, M., & Tokmakidis, S. P. (2017). Contrast loading increases upper body power output in junior volleyball athletes. Pediatric exercise science, 29(1), 103-108.
2. Hernández-Preciado, J. A., Baz, E., Balsalobre-Fernández, C., Marchante, D., & Santos-Concejero, J. (2018). Potentiation effects of the French contrast method on vertical jumping ability. The Journal of Strength & Conditioning Research, 32(7), 1909-1914.
3. Santos, J. F., Valenzuela, T. H., & Franchini, E. (2015). Can different conditioning activities and rest intervals affect the acute performance of taekwondo turning kick?. Journal of strength and conditioning research, 29(6), 1640–1647.
4. Miarka, B., Del Vecchio, F. B., & Franchini, E. (2011). Acute effects and postactivation potentiation in the special judo fitness test. The Journal of Strength & Conditioning Research, 25(2), 427-431.
5. Lum, D. (2019). Effects of various warm-up protocol on special judo fitness test performance. The Journal of Strength & Conditioning Research, 33(2), 459-465.
6. Prieske, O., Maffiuletti, N. A., and Granacher, U. (2018). Postactivation potentiation of the plantar flexors does not directly translate to jump performance in female elite young soccer players. Front. Physiol. 9:276. doi: 10.3389/fphys.2018.00276
7. Conrado de Freitas, M., Panissa, V. L., Cholewa, J. M., Franchini, E., Gobbo, L. A., & Rossi, F. E. (2020). Postactivation potentiation attenuates resistance exercise performance decrements following aerobic exercise in trained men. The Journal of sports medicine and physical fitness, 60(3), 374–379. https://doi.org/10.23736/S0022-4707.20.10227-5
8. Deutsch, M., & Lloyd, R. (2008). Effect of order of exercise on performance during a complex training session in rugby players. Journal of sports sciences, 26(8), 803-809.
9. Duthie, G. M., Young, W. B., & Aitken, D. A. (2002). The acute effects of heavy loads on jump squat performance: An evaluation of the complex and contrast methods of power development. The Journal of Strength & Conditioning Research, 16(4), 530-538.
10. Talpey, S. W., Young, W. B., & Saunders, N. (2014). The acute effects of conventional, complex, and contrast protocols on lower-body power. The Journal of Strength & Conditioning Research, 28(2), 361-366.
11. Gołaś, A., Wilk, M., Stastny, P., Maszczyk, A., Pajerska, K., & Zając, A. (2017). Optimizing half squat postactivation potential load in squat jump training for eliciting relative maximal power in ski jumpers. The Journal of Strength & Conditioning Research, 31(11), 3010-3017.
12. Poulos, N., Chaouachi, A., Buchheit, M., Slimani, D., Haff, G. G., & Newton, R. U. (2018). Complex training and countermovement jump performance across multiple sets: Effect of back squat intensity. Kinesiology, 50(1), 75-89.
13. Comyns, T. M., Harrison, A. J., Hennessy, L. K., & Jensen, R. L. (2006). The optimal complex training rest interval for athletes from anaerobic sports.
    
    Control Groups Compared to Complex Training
14. Latorre Román, P. Á., Villar Macias, F. J., & García Pinillos, F. (2018). Effects of a contrast training programme on jumping, sprinting and agility performance of prepubertal basketball players. Journal of sports sciences, 36(7), 802-808.
15. Saeed, K. K. (2013). Effect of complex training with low-intensity loading interval on certain physical variables among volleyball infants (10-12 ages). Science. Mov. Health, 13, 16-21.
16. Rodríguez-Rosell, D., Franco-Márquez, F., Pareja-Blanco, F., Mora-Custodio, R., Yáñez-García, J. M., González-Suárez, J. M., & González-Badillo, J. J. (2016). Effects of 6 weeks resistance training combined with plyometric and speed exercises on physical performance of pre-peak-height-velocity soccer players. International journal of sports physiology and performance, 11(2), 240-246.
17. Santos, E. J., & Janeira, M. A. (2008). Effects of complex training on explosive strength in adolescent male basketball players. The Journal of Strength & Conditioning Research, 22(3), 903-909.
18. García-Pinillos, F., Martínez-Amat, A., Hita-Contreras, F., Martínez-López, E. J., & Latorre-Román, P. A. (2014). Effects of a contrast training program without external load on vertical jump, kicking speed, sprint, and agility of young soccer players. The Journal of Strength & Conditioning Research, 28(9), 2452-2460.
19. Franco-Márquez, F., Rodríguez-Rosell, D., González-Suárez, J. M., Pareja-Blanco, F., Mora-Custodio, R., Yañez-García, J. M., & González-Badillo, J. J. (2015). Effects of combined resistance training and plyometrics on physical performance in young soccer players. International journal of sports medicine, 94(11), 906-914.
20. Hammami, M., Gaamouri, N., Aloui, G., Shephard, R. J., & Chelly, M. S. (2019). Effects of a complex strength-training program on athletic performance of junior female handball players. International journal of sports physiology and performance, 14(2), 163-169.
21. Elbadry, N., Hamza, A., Pietraszewski, P., Alexe, D. I., & Lupu, G. (2019). Effect of the French contrast method on explosive strength and kinematic parameters of the triple jump among female college athletes. Journal of Human Kinetics, 69, 225.
22. Tsimahidis, K., Galazoulas, C., Skoufas, D., Papaiakovou, G., Bassa, E., Patikas, D., & Kotzamanidis, C. (2010). The effect of sprinting after each set of heavy resistance training on the running speed and jumping performance of young basketball players. The Journal of Strength & Conditioning Research, 24(8), 2102-2108.
    
    Strength-only Compared to Complex Training
23. Spineti, J., Figueiredo, T., Willardson, J., Bastos de Oliveira, V., Assis, M., Fernandes de Oliveira, L., ... & Simão, R. (2018). Comparison between traditional strength training and complex contrast training on soccer players. The Journal of sports medicine and physical fitness, 59(1), 42-49.
24. Wallenta, C., Granacher, U., Lesinski, M., Schünemann, C., & Mühlbauer, T. (2016). Effects of complex versus block strength training on the athletic performance of elite youth soccer players. Sportverletzung Sportschaden: Organ der Gesellschaft fur Orthopadisch-Traumatologische Sportmedizin, 30(1), 31-37.
25. Rodríguez-Rosell, D., Torres-Torrelo, J., Franco-Márquez, F., González-Suárez, J. M., & González-Badillo, J. J. (2017). Effects of light-load maximal lifting velocity weight training vs. combined weight training and plyometrics on sprint, vertical jump and strength performance in adult soccer players. Journal of science and medicine in sport, 20(7), 695-699.
26. Hammami, M., Negra, Y., Shephard, R. J., & Chelly, M. S. (2017). The effect of standard strength vs. contrast strength training on the development of sprint, agility, repeated change of direction, and jump in junior male soccer players. The Journal of Strength & Conditioning Research, 31(4), 901-912.
27. Dobbs CW, Gill ND, Smart DJ, McGuigan MR. The training effect of short term enhancement from complex pairing on horizontal and vertical countermovement and drop jump performance. J Strength Cond Res, 2015. Epub ahead of print.
28. Kotzamanidis, C., Chatzopoulos, Michailidis, C., Papaiakovou, G., & Patikas, (2005). The effect of a combined high-intensity strength and speed training program on the running and jumping ability of soccer players. The Journal of Strength & Conditioning Research, 19(2), 369-375.
29. Ali, K., Verma, S., Ahmad, I., Singla, D., Saleem, M., & Hussain, M. E. (2019). Comparison of complex versus contrast training on steroid hormones and sports performance in male soccer players. Journal of chiropractic medicine, 18(2), 131-138.
30. Jones, P., & Lees, A. (2003). A biomechanical analysis of the acute effects of complex training using lower limb exercises. The Journal of Strength & Conditioning Research, 17(4), 694-700.
31. Lyttle, A. D., Wilson, G. J., & Ostrowski, K. J. (1996). Enhancing Performance: Maximal Power Versus Combined Weights and Plyometrics Training. The Journal of Strength & Conditioning Research, 10(3), 173-179.
32. Hammami, M., Gaamouri, N., Shephard, R. J., & Chelly, M. S. (2019). Effects of contrast strength vs. plyometric training on lower-limb explosive performance, ability to change direction and neuromuscular adaptation in soccer players. The Journal of Strength & Conditioning Research, 33(8), 2094-2103.
33. Fathi, A., Hammami, R., Moran, J., Borji, R., Sahli, S., & Rebai, H. (2019). Effect of a 16-week combined strength and plyometric training program followed by a detraining period on athletic performance in pubertal volleyball players. The Journal of Strength & Conditioning Research, 33(8), 2117-2127.
34. Ronnestad, B. R., Kvamme, N. H., Sunde, A., & Raastad, T. (2008). Short-term effects of strength and plyometric training on sprint and jump performance in professional soccer players. The Journal of Strength & Conditioning Research, 22(3), 773-780.
35. Freitas, T. T., Calleja-González, J., Carlos-Vivas, J., Marín-Cascales, E., & Alcaraz, P. E. (2019). Short-term optimal load training vs a modified complex training in semi-professional basketball players. Journal of sports sciences, 37(4), 434-442
    
    Comparing Strength, Plyometric, and Complex Training
36. Dodd, D. J., & Alvar, B. A. (2007). Analysis of acute explosive training modalities to improve lower-body power in baseball players. The Journal of Strength & Conditioning Research, 21(4), 1177-1182.
37. MacDonald C. J., Lamont, H. S., & Garner, J. C. (2012). A comparison of the effects of 6 weeks of traditional resistance training, plyometric training, and complex training on measures of strength and anthropometrics. The Journal of Strength & Conditioning Research, 26(2), 422-431.
38. Brito, J., Vasconcellos, F., Oliveira, J., Krustrup, P., & Rbelo, A. (2014). Short-term performance effects of three different low-volume strength-training programmes in college male soccer players. Journal of human kinetics, 40, 121.
39. Lloyd, R. S., Radnor, J. M., Croix, M. B. D. S., Cronin, J. B., & Oliver, J. L. (2016). Changes in sprint and jump performances after traditional, plyometric, and combined resistance training in male youth pre-and post-peak height velocity. The Journal of Strength & Conditioning Research, 30(5), 1239-1247.
40. de Villarreal, E. S. S., Izquierdo, M., & Gonzalez-Badillo, J. J. (2011). Enhancing jump performance after combined vs. maximal power, heavy-resistance, and plyometric training alone. The Journal of Strength & Conditioning Research, 25(12), 3274-3281.
41. Adams, K., O'Shea, J. P., O'Shea, K. L., & Climstein, M. (1992). The effect of six weeks of squat, plyometric and squat-plyometric training on power production. The Journal of strength & conditioning research, 6(1), 36-41.
    
    Periodization
42. Arazi, H., Asadi, A., & Roohi, S. (2014). Enhancing muscular performance in women: compound versus complex, traditional resistance and plyometric training alone. Journal of Musculoskeletal Research, 17(02), 1450007.
43. Abade, E., Sampaio, J., Santos, L., Gonçalves, B., Sá, P., Carvalho, A., ... & Viana, J. (2020). Effects of using compound or complex strength-power training during in-season in team sports. Research in Sports Medicine, 28(3), 371-382.
44. Mihalik, J. P., Libby, J. J., Battaglini, C. L., & McMurray, R. G. (2008). Comparing short-term complex and compound training programs on vertical jump height and power output. The Journal of Strength & Conditioning Research, 22(1), 47-53.
45. Stasinaki, A. N., Gloumis, G., Spengos, K., Blazevich, A. J., Zaras, N., Georgiadis, G., ... & Terzis, G. (2015). Muscle strength, power, and morphologic adaptations after 6 weeks of compound vs. complex training in healthy men. The Journal of Strength & Conditioning Research, 29(9), 2559-2569.
46. Loturco, I., Tricoli, V., Roschel, H., Nakamura, F. Y., Abad, C. C. C., Kobal, R., ... & González-Badillo, J. J. (2014). Transference of traditional versus complex strength and power training to sprint performance. Journal of human kinetics, 41, 265.
47. Juárez, D., González-Ravé, J. M., & Navarro, F. (2009). Effects of complex vs non complex training programs on lower body maximum strength and power. Isokinetics and Exercise Science, 17(4), 233-241.
    
    Acute Variables
48. Alves, J. M. V. M., Rebelo, A. N., Abrantes, C., & Sampaio, J. (2010). Short-term effects of complex and contrast training in soccer players' vertical jump, sprint, and agility abilities. The Journal of Strength & Conditioning Research, 24(4), 936-941.
49. Cavaco, B., Sousa, N., Dos Reis, V. M., Garrido, N., Saavedra, F., Mendes, R., & Vilaça-Alves, J. (2014). Short-term effects of complex training on agility with the ball, speed, efficiency of crossing and shooting in youth soccer players. Journal of human kinetics, 43, 105.
50. McMaster, D., Gill, N., McGuigan, M., & Cronin, J. (2014). EFFECTS OF COMPLEX STRENGTH AND BALLISTIC TRAINING ON MAXIMUM STRENGTH, SPRINT ABILITY AND FORCE-VELOCITY-POWER PROFILES OF SEMI-PROFESSIONAL RUGBY UNION PLAYERS. Journal of Australian Strength & Conditioning, 22(1).
51. Alemdaroğlu, U., Dündar, U., Köklü, Y., Aşci, A., & Findikoğlu, G. (2013). The effect of exercise order incorporating plyometric and resistance training on isokinetic leg strength and vertical jump performance: A comparative study. Isokinetics and Exercise Science, 21(3), 211-217.
52. Talpey, S. W., Young, W. B., & Saunders, N. (2016). Is nine weeks of complex training effective for improving lower body strength, explosive muscle function, sprint and jumping performance?. International Journal of Sports Science & Coaching, 11(5), 736-745.
53. Kobal, R., Loturco, I., Barroso, R., Gil, S., Cuniyochi, R., Ugrinowitsch, C., ... & Tricoli, V. (2017). Effects of different combinations of strength, power, and plyometric training on the physical performance of elite young soccer players. The journal of strength & conditioning research, 31(6), 1468-1476.
54. Ramírez-Campillo, R., Burgos, C. H., Henríquez-Olguín, C., Andrade, D. C., Martínez, C., Álvarez, C., Castro-Sepúlveda, M., Marques, M. C., & Izquierdo, M. (2015). Effect of unilateral, bilateral, and combined plyometric training on explosive and endurance performance of young soccer players. Journal of strength and conditioning research, 29(5), 1317–1328. https://doi.org/10.1519/JSC.0000000000000762
55. Loturco, I., Kobal, R., Kitamura, K., Cal Abad, C. C., Faust, B., Almeida, L., & Pereira, L. A. (2017). Mixed training methods: effects of combining resisted sprints or plyometrics with optimum power loads on sprint and agility performance in professional soccer players. Frontiers in physiology, 8, 1034.