Simple Complex

Get engaged! We’re all looking to help our clients achieve their health and fitness goals fast whilst keeping them engaged and introducing them to training protocols they have not encountered before.

I’m a firm believer that for clients with busy lives, high stress levels, limited sleep and recovery time and even less time to train twice weekly should only be using total body compound movements with challenging loads. This, as disscused previously, will help them generate a high level of EPOC and keep their metabolism elevated up to 48 hours after training.

One of the most time efficient training protocols is the Complex.

It was first introduced by Romanian strength coach Istvan Javorek, who utilized it, successfully, with Olympic weightlifters and athletes to improve their conditioning and performance. The main feature of the Complex is to use 5 – 8 movements and between 6 – 10 repetitions per movement. One set of each movement must be completed before progressing to the following movement. The weight used during a complex is dictated upon the weakest exercise movement (e.g. hang clean or press) and the training implement is not put down until the entire set is completed. The systemic response, energy demands and recovery for this training is huge.

You’ll only need one piece of equipment (or, two if you’re using dumbbells) and a incredible amount of work can be completed in a short period of time.

An example Simple Barbell Complex:

• Hang Clean x 6
• Front Squat x 6
• Strict Over Head Press x 6
• Back Squat x 10
• Push Press x 6
• Bent Over Row x 6
• 60 Seconds Rest
• Repeat for a total of 5 Rounds

Try it on yourself first and then, with your clients and let us know the results…