View past articles and get health recipes here

Back to Articles

Complexes

Strength AND Conditioning with weights


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

 

Jumpers Complex - 6 to 8 reps each

Stiff-leg Deadlift
High Pull
Clean & Squat
Standing Press
Un-weighted Jump Lunge
Un-weighted Jumps

Legs & Shoulders Complex - 6 to 8 reps each

Un-weighted Jumps
Squat
Squat with :10 pause at the bottom (ouch!)
Standing Press
Push Press
Front Squat & Press

 

Pull Better Complex - 6 to 8 reps each

Stiff-leg Deadlift
Deadlift
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

 

Speed Complex - 6 to 8 reps each

Snatch-grip Deadlift
Snatch-grip High Pull
Clean
Step-back Lunge
Push Jerk (split)
Un-weighted Jumps

Now be creative and make up some of your own below.

 

Name it:_______________________

1.
2.
3.
4.
5.
6.

etc..

Name it:_______________________

1.
2.
3.
4.
5.
6.



Home | Weekly Swim & Dryland Workouts | Publications | All Products | Newsletters & ArticlesAbout | Nutrition
RSS::XML | Sitemap XML | Contact Us | Review the FasterSwimming.com Security Promise

All images and content on FasterSwimming.com, in the Faster Swimming eBook and the Faster Swimming Train Smarter Workouts
are Copyright © 2014 FasterSwimming.com All rights reserved. The proprietary rights of the authors have been asserted.

close this box

Strength Training with Video - for Proper Mechanics!

Strength Training ON your Handheld!

Android - iPad - iPhone - Windows Phone

Access to ALL workout videos at a CLICK!

  • 50 days of complete strength training workouts.
  • 16 to 25 weeks of workouts (2-3 days/week).
  • Links to videos explaining the mechanics of EVERY excercise.
  • A proven strength training system created by strength training coaches.
  • Used in many club, high school and university teams.
  • Purchase includes the Cross Training with Dryland manual in PDF format!

    Use it Today!