Complex training

Complex training, one of the most advanced forms of sports training, integrates strength training, plyometrics, and sport-specific movement. It consists of an intense strength exercise followed by a plyometric exercise.

Complex training activates and works the nervous system and fast twitch muscle fibers simultaneously. The strength exercise activates the fast twitch muscle fibers (responsible for explosive power). The plyometric movement stresses those muscle fibers that have been activated by the strength training movement. During this activated state, the muscles have a tremendous ability to adapt. This form of intense training can teach slow twitch muscle fibers to perform like fast twitch fibers.

An example of the extreme ability humans possess in their twitch muscles can be amply demonstrated in recent advancements in shred guitar techniques. This type of concentrated speed playing takes the human nervous system to a higher level thus demonstrating how fast these muscles can twitch in response to training. Guitarists can attain speeds of up to 80 notes per second or more, or approximately playing 1200 BPM with 4 notes picked per beat. The math calculation is as follows: 1200 beats per minute (BPM) x 4 notes = 4800 notes per minute. 4800 divided by 60 seconds = 80 notes per second.

Rate of force
By integrating plyometrics with strength training, there is an added benefit of improving rate of force, the speed with which force is achieved in movement.

Combat athletics
Strength training alone will not maximize speed or power. Combat athletes need the ability to explode with speed in addition to brute strength. Complex training is one of the most effective ways to improve power output for combat.

Movements

 * Plyometric pushup
 * Medicine ball plyometrics