It is well established that the combination of conventional exercises in a low rep range, such as the squat or dead-lift, combined with a plyometric action, that mimics the original exercise, develops power. The rationale behind this approach is that the stimulus for the plyometric exercise is heightened by the stimulated motor neurones from the primary exercise.
This approach is commonly utilised in periodised programs for runners, team sports players and single event athletes such as high jumpers. The emphasis is in the development of power, however few give consideration to the effect this type of training has on maximal strength and body composition. Could complex training prove to be a useful tool for body composition clients or competitors in bodybuilding?
Recently Koh, Miller and Park (2014) examined the Effects of Power-based Complex Training on Body Composition and Muscular Strength in Collegiate Athletes. The study was conducted over 6 weeks and followed an undulating model of periodisation. Initially participants completed a 1 RM Test in the:
- Incline Barbell Bench Press
- Clean
- Back Squat
Following 1 RM testing, the researchers examined body composition. During the 6 week program training was split into 4 sessions using an upper and lower split. A combination of olympic lifts, traditional compound exercises and plyometric exercises were utilised.
Interestingly the women on average built an additional 1.32kg of muscle and decreased body fat by 2.6%. The males in the group did not significantly alter their body composition. Although it’s clearly not the most effective approach for body composition, there is now evidence to suggest that periods of complex training may prove beneficial in body composition for women. The benefit of using periods of complex training extends beyond body composition improvements, as strength was shown to significantly increase in both male and female groups.
Looking further at variations between male and female participants, strength development was significantly different in the clean – the female participants were able to improve strength by 19.98% vs the 10.47% observed by the male group.
It can therefore be concluded that for clients looking to improve body composition, traditional training approaches using medium to heavy weights are the most favourable, however short 6 week periods of complex training can be utilised to enhance strength whilst still focusing on developing their physique for women. Males with the sole goal of improving body composition should stick to traditional strength and hypertrophy programs as currently complex training offers little in return.
References
Effects of Power-based Complex Training on Body Composition and Muscular Strength in Collegiate Athletes. Joshua Miller1, Yunsuk Koh, Chan-Gil Park. American Journal of Sports Science and Medicine, 2014, Vol. 2, No. 5, 202-207