Thursday, September 2, 2010

Metabolic Resistance Training - The Complex

Metabolic Resistance Training generally consists of a full body workout combining intensity with density. My goal for this blog post is to provide some sort of takeaway that you can use to your advantage. Keep in mind the exercises listed below are very general recommendations and will not be personalized to your unique situation.

The Complex
These are interesting, fun, and they have seen a ton of hype recently. A complex is essentially a resistance circuit that is done without letting go of the implement used. With complexes you want to move swiftly through a set number of exercises (usually 8-10 repetitions) without setting the weight down and without using poor technique. Due to the nature of the complex, you should use a weight that is light enough to complete the prescribed repetitions on the most difficult exercise used. Complexes can be done with barbells, kettlebells, dumbbells, sandbags or even weight plates.

A basic barbell complex can look like this:
(All exercises done with 8 repetitions)
  • Power Clean
  • Front Squat
  • Push Press
  • Bentover Row
  • Straight Leg Deadlift

Or this:

  • Snatch
  • Walking Lunge
  • Good Morning
  • Push Press
  • Bentover Row
Complete the complex as quickly as possible without setting the weight down. In both complexes you would use a weight light enough to complete 8 repetitions of the Push Press, because this is generally the weakest movement involved. Complete 2-3 sets of the complex to get a good cardio/strength training workout in.

Progressing the complex is as simple as adding weight, sets, or speed. For more variations and information check out the following sites:

Complexes 2.0 by John Romaniello

Rebuild Yourself With Complexes by Dan John

Dan John's Complexes

For more detailed info about Complexes, be sure to check out the new book by Robert dos Remedios, CSCS called 'Cardio Strength Training'. This is one awesome book that is guaranteed not to disappoint.

Lastly, here's a cool video by Craig Ballantyne, CSCS, as he demonstrates his Turbulence Training Barbell Complex:

Train hard & stay strong!


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