Complex Training

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.

Source:

This definition and the content in this glossary term have been developed following the comprehensive systematic review included in this course.

Acute Variables: Complex Training (Strength and Power)

Semantic Clarification

Complex Training vs. Contrast Training

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

For clarity, the Brookbush Institute uses the term "complex training" to describe the broader strategy of pairing strength and power exercises in the same session. Contrast training generally emphasizes the contrast between heavier and lighter loads, or slower and faster movements.

Complex Training vs. Strength and Power Supersets

Complex training should not be confused with strength-and-power supersets performed with little to no rest. Although some programs recommend performing strength-and-power pairings as “supersets,” this likely results in insufficient time between the strength and power exercises that may create enough fatigue to reduce speed, jump height, throwing distance, or movement quality during the power exercise.

Complex Training vs. Post-Activation Potentiation

Complex training may be used as part of a post-activation potentiation or post-activation performance enhancement strategy. In this case, a heavy or high-force exercise is used before an explosive exercise to improve short-term power performance.

However, potentiation is highly dependent on programming variables. Excessive volume, insufficient rest, or poor exercise selection may increase fatigue and reduce performance.

Complex Training vs. Daily Undulation and Block Periodization

Complex training combines strength and power exercises in the same session. Daily undulation separates different training goals across different days. Block periodization separates goals across multi-week phases.

All three strategies may be effective, although research suggests that while complex training and daily undulation are similarly effective, block periodization may be less effective. Complex training likely results in a more flexible programming schedule, as disruptions to weekly or monthly programming are less likely to affect a single performance attribute.

Complex Training vs. a Barbell Complex

A barbell complex usually refers to several exercises performed in a row with a barbell, often with little to no rest. For example, an athlete may perform a deadlift, row, clean, front squat, and press without putting the bar down.

This is not the same as complex training. Complex training specifically refers to pairing strength and power exercises to improve strength, speed, jump performance, agility, or sport-specific power.

Frequently Asked Questions (FAQs)

Are the National Academy of Sports Medicine (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. 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 performance during the explosive exercise. For this reason, the Brookbush Institute recommends circuit-based routines that allow approximately 4 to 10 minutes between strength and power exercises that load similar muscle groups.

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

Not always. 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 speed, jumping, or explosive movement is the primary goal. Complex training is especially useful when the goal is to improve several qualities together, including strength, jump performance, sprint ability, agility, and sport-specific power.

Should strength and power exercises be trained on the same day or on alternating days?

Both approaches can be effective. Same-day complex training is useful when the goal is to train strength and power in the same session, improve scheduling efficiency, or ensure both qualities are trained consistently. Alternating strength and power on different days may be useful when the athlete needs more recovery, when training volume is high, or when one quality needs extra emphasis. The best choice depends on the athlete’s goal, training status, recovery capacity, and sport schedule.

Does complex training need to be performed more than once per week?

Not necessarily. Research suggests that 1 or 2 complex training sessions per week may yield similar improvements in sprint times, jump height, and sport-specific performance (although research on frequency suggests that 2x/week or 3 sessions/2 weeks is optimal). More training is not automatically better. If additional sessions reduce speed, jump height, bar speed, or movement quality, this likely suggests that reduced volume, increased recovery, or better exercise selection should be considered.

How should exercises be selected for complex training?

Exercises should be selected based on the athlete’s goal and the movement pattern being trained. In most cases, the strength and power exercises should use similar muscles, joint actions, or sport-relevant movement patterns. For example, squats may pair well with jumps, bench press with medicine ball chest passes, and sled pulls with upper-body pulling power exercises. The better the exercise pairing matches the desired outcome, the more likely the program is to improve that outcome.

Brookbush Institute Evidence-based Recommendations

Intermediate and advanced athletes should integrate complex training as an alternative to separating strength and power onto different days (daily undulation) or into separate multi-week phases (block periodization). Although research suggests daily undulation and complex training result in similar outcomes, combining both in a routine improves scheduling flexibility, so training for a given performance attribute is not missed due to a schedule change. Daily undulation can still be used; however, alternating sessions should use different loads and potentially different exercises to develop more aspects of performance. Block periodization can also serve as an organizing principle — progressing from lower- to higher-intensity blocks, or structuring in-season and off-season programs.

To maximize potentiating effects, sufficient rest should be programmed between strength and power exercises for the same muscle group; supersets pairing the two with little to no rest are not recommended. Routines are best constructed as circuits in which all strength exercises are performed first, followed by all power exercises (or the reverse, if power is the priority), using enough exercises and/or active rest/activation exercises to ensure 4-10 minutes between exercises loading the same muscle group. This interval is based on the research reviewed here and on a larger review specific to PAP, "Acute Variables: Post-activation Potentiation (PAP) ." A corrective-exercise warm-up with a complex PAP finish is also recommended, as outlined in the PAP course.

Use complex training (paired strength and power in the same session) as the default for intermediate and advanced athletes.
Build sessions as circuits: all strength exercises first, then all power exercises (or the reverse if power is the priority).
Build circuits with enough exercises, plus active rest or activation work when needed, to allow 4–10 minutes between exercises loading the same muscle group.
Do not superset strength and power exercises for the same muscle group with little to no rest.
Start with a corrective-exercise warm-up that finishes with a complex PAP sequence (see the PAP course ).

Complex Training