When it comes down to “bang for your buck” training, nothing quite compares to training with complexes.
If you’re not yet sure on what a “complex” is, check out some of my past blog posts to get caught up (just make sure you come back here to check out the rest of this post when you’re done)
Now, as you may know, complexes can be tough to get down.
One of the major issues I’ve seen people make when trying to do complexes is with having trouble chaining the movements together correctly.
This can be due to a number of different reasons…
Weights too heavy, technique and form isn’t good to start off with (especially with hang and power cleans), or there’s just too many movement in the complex…
The best way to get into this type of “complex” training is to keep it simple.
When you keep it simple, that’s when you avoid making the mistakes above.
One of the easiest fixes is to focus in on doing just a few movements instead of getting carried away with trying to do a complex with 4, 5, or even 6 different movements in it off the bat.
I like to call these “Strength Duo” complexes.
These are complexes that are made up of only 2 exercises which will help allow you to focus in on chaining the two movements together while also focusing on form and technique.
Once you get good with doing “Strength Duo” complexes, you can then get into more more advanced 3, 4, 5+ movement complexes and beyond if you so choose.
With this being said, here’s a quick video where I go over the basics of “Strength Duo” Complexes…
Here’s some of my favorite Strength Duo set ups:
Deadlift + Hang Clean
Hang Clean + Push Press
Hang Clean + Front Squat
Hang Clean + Deadlift
Power Clean + Front Squat
Deadlift + Power Clean
Simple, but NOT easy.
But, that’s how ALL complexes are…
Just combine two powerful, multi-joint, complex movements like the ones I listed above and you’re set.
For practice, I’d do 5 reps of each movement while focusing in on your form and technique.
If you want to play around with the reps, I’d follow these guidelines…
Strength = 2-5 reps per movement with heaviest load you can handle with good form and technique
Conditioning = 8-15 reps or more per movement with light to moderate load
Power = 3-5 reps per movement with moderate load
Once you get it down with two movements, then you can add in a third, then a forth and so on.
I typically never go further than 6 movements within a circuit because when you get up to 6 movements, that’s when it gets real nasty.
Either way, give these Strength Duos a try and let me know how they go.
Live and Train Aggressive!
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