Complexes are several exercises performed
in a row, with no break in between. Complexes are really just extended
super-sets where you don’t put down the bar or DB’s
until you are through. A short example would be a row – clean
– press – squat… 2 x 8, where you’d do 8
reps of rows, then 8 reps of cleans, then 8 reps of presses, then
8 reps of squats. Take a short break (1-3 min.+/-), and then repeat
for set #2.
Barbell (BB) or Dumbbell (DB) complexes can be
used to increase work capacity, improve total-body and core strength,
and blast fat off of your entire body. Complexes might also make
you feel like you’ll puke, and they for SURE will improve
your athleticism. You don’t need a ton of weight to get a
good effect, and you can use just about anything to do a complex
with. General guidelines for weights to use would be 35 –
75 lbs. for ladies and 65- 105 lbs. for guys, and you can obviously
adjust this up or down as needed. You can do complexes with a BB
or DB’s, with a med ball, with a 45 lb. plate, or even with
a suitcase or a cinder block! Whatever is available can work.
One of the keys to complexes, as with any resistance
work, is to continually progress… so add weight, add reps,
decrease rest between sets, and/or move faster through the complex
in order to continually progress! Complexes are meant to be a hard
effort, so if it feels easy, add progression(s)!!
At the end of a workout 1 or 2 complexes
are plenty, and if complexes are your main workout, 4 to 6 total
sets are the norm. Doing 6 or more complexes in a single workout
is hard. Some example sets are listed below, and by all means, be
creative and make up some of your own sets. And remember, you won’t
be putting the bar down if you do these correctly, so a little chalk
might be a good idea.
Good Luck!
UFC Complex - 6 to 8
reps each
Bent Rows
High Pulls
Standing Press
Ski Squat
Lunge
Squat & Press
Stiff-leg Deadlift
WWF Complex - 6 to 8 reps
each
Snatch
Front Squat
Power Clean
Back Squat
Push Press
Stiff-leg Deadlift
Hang Clean & Jerk
Swim Complex - 8 to 10
reps each
Bent Row
Hang Clean
Front Squat & Push Press
Good Morning
Ski Squat
Track Complex - 6 to 8
reps each
Stiff-leg Deadlift
Hang Clean & Front Squat & Push Press
Step-back Lunge
Bent Row
Un-weighted Jumps
This manual contains the
exact weight training sessions that were used by the New Albany
Aquatics Club (NAAC) for the 2007-2008 Ohio HS season. There
are a total of 50 weight training workouts, all in the order
that we performed them, just as we performed them. It would
serve you or your team best to use this information as a guide…
not to follow our training blindly, but to understand the
general principles behind our methods and adjust workouts,
exercises, sets and reps accordingly to get you or your team
swimming faster. Do not use this manual as your weight room
“Bible”, but simply as you or your team’s
strength training template – a solid, organized plan
that you can and should deviate from as necessary to reach
the desired result… faster swimming!
