Exercise Order: Muscular Strength and Power by Bulent Sokmen Ph.D., CSCS and Chris Dowdle BS and David Boffey BA., CSCS Selecting the right exercise sequence in a workout program is vital for improving an athlete’s strength, power, and performance. Traditionally, exercises are performed in this sequence: power exercises, then multi-joint core exercises, and then single-joint assistance exercises. Still, many coaches, athletes, and scientists ask whether manipulating the order of exercises might improve muscular strength and power. Introduction Selecting the right exercise sequence in a workout program is vital for improving an athlete’s strength, power, and performance (7). Traditionally, exercises are performed in this sequence: power exercises, then multi-joint core exercises, and then single-joint assistance exercises (11,12). This sequence aims to avoid muscle system fatigue, which may result from improper form and could lead to increasing the likelihood of injury and limiting the effect of training adaptation (2,11,12,14). What is Complex Training? Still, many coaches, athletes, and scientists ask whether manipulating the order of exercises might improve muscular strength and power. The most common alternative modality is complex training, which consists of alternating a resistance exercise set using loads of 60-90% 1RM with a plyometric exercise set, and in that oder. The common recommendation is for biomechanically similar multi-joint movements, such as using back squats followed by jump squats (4). Complex training became popular because of postactivation potential: the contractile history of skeletal muscle affected subsequent peak force and rate of force production (13,15). This may be due to increased neuromuscular activation after maximum voluntary contractions, leading to increased recruitment of fast-twitch muscle fibers during subsequent actions, thus, resulting in significant adaptations over time (5). Complex Training - a Sample Program General guidelines are 2-5 reps with at least 80% 1RM in resistance exercise, and at most 30% 1RM for plyometrics exercise for 3-5 sets total (9). Complex training can be performed 1-3 times per week with the standard 48-96 hours of rest between working the same muscle group (4). Suggestions for rest between exercises within the complex range between 30 s and 12 min (1,3,4,9). Experimenting with the rest period is crucial for creating an efficacious program. Shorter rest periods may not result in increased peak power output, but may increase strength gains through force production (6). In addition, shorter rest periods would enable coaches to implement complex training year-round while adhering to the National Collegiate Athletic Association (NCAA) limits on time spent on athletic activities (9). This would increase recovery time and help mitigate time management and organizational issues that arise during a periodization cycle. Complex training might be best implemented by highly trained individuals as opposed to individuals with less plyometric experience and lower training volume (5,8,15). By examining upper body complex training in 2003, Baker found that 6 reps of 65% 1RM bench press increased 50 kg bench throw mean power output by 6.2% for the strongest athletes and by an insignificant 0.8% for the weakest athletes (1). If athletes can produce more force during resistance exercise and increase their type II muscle fiber recruitment then they can use the potentiation to produce higher power output. According to the National Strength and Conditioning Association (NSCA) guidelines, athletes should have a functional strength baseline before beginning plyometrics exercises; this applies to complex training even more so (10). Coaches should consider each athlete’s level of strength before attempting to obtain the neuromuscular and force production benefits of complex training as well as its logistical advantages in a training program. Complex training is best introduced in the pre-season after a basic plyometric program is completed in off-season preparation, but it is also useful during the season because it is inherently a high intensity and low volume type of training. Athletes might enjoy combining traditional and complex training into their program, since variety within each session may enhance participation, motivation, and adherence.
Posted on: Thu, 14 Nov 2013 19:12:16 +0000
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