King Joes Barbell Club
622 E.Drinker St. Dunmore PA 18512
What are complexes?
The basic concept is that instead of repeating the same exercise for multiple reps to complete a “set”, you sequence one rep of several different exercises right after one another and repeat the sequence several times to complete a “set”. This type of training is excellent to work a huge amount of musculature in a short amount of time, and definitely takes your workouts to a whole new level of intensity. Simply put a complex is a series of drills done in a row without putting down the weight. The were developed by Istan Javorek and are now used by all kinds of great strength and conditioning coaches world wide.
• If you want to try combos, use familiar movements. Don't put unfamiliar exercises together.
• The weakest exercise in the sequence determines the load you'll use. Don't use exercises like triceps kickbacks because the small load required is too limiting for the other movements in the combo.
• Use exercises that flow well together. Performing a deadlift to a Romanian deadlift to a high pull flows very well as the end point of one exercise overlaps with the start point of another exercise. Doing back squat to floor press clearly doesn't flow.
Combo lifts are broken down into three categories:
1. True Combinations: This is when two or more lifts are done together with a distinct pause between each. (Still, never put the bar down.) Example: Power clean + front squat.
2. Hybrids: In this category, there's no pause or separation between the lifts. The movements flow into one another. In fact, the previous movement sometimes isn't completed before the next starts. Example: Front squat into press.
3. Complexes: Still doing two or more exercises and still not putting the bar down, only now you complete all your reps with one movement first, then complete all your reps with the next movement. Example: When combining a squat with an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar.
Be warned, these are pretty grueling. Perform the complexes at the beginning of your workout when you're fresh. They'll elevate metabolism beyond anything you've ever experienced before.
The most frequently asked question about complexes is how much load to use. Remember, it's a metabolic stimulus, not a strength or hypertrophy stimulus, so be conservative.
Complexes for Fat Loss
by Alwyn Cosgrove
The Select Six
Rebuild Yourself with Complexes
by Dan John
Now it's time I offer you my six favorite complexes. Note that each has six lifts and many of the exercises will be fairly familiar to all of you. If you don't know how to do a lift, don't do it.
Complex A
Row
Clean
Front squat
Military press
Back squat
Good mornings
Complex B
Deadlift
Clean-grip high pull
Clean-grip snatch
Back squat
Good mornings
Row
Complex C
Hang snatch
Overhead squat
Back squat
Good mornings
Row
Deadlift
Complex D
Upright row
Clean-grip snatch
Back squat
Behind the neck press
Good mornings
Row
Complex E
Power clean
Military press
Back squat
Good mornings
Behind the neck press
Front squat
Complex F
Overhead squat
Back squat
Good morning
Front squat
Rows
Deadlift
Complexes Keep it Simple
THE BEAR STRENGTH COMPLEX
The Bear. A thoroughly nasty series of exercises in one giant complex set that develops total body strength, power all the while crushing your hip range of motion.
The entire lift comprises 5 lifts: a Power Clean (from Hang), Front Squat, Push Press (or Push Jerk), Back Squat, Push Press and returning to the start from the next rep. It is not likely that description will be sufficient so lets go through this little gem in a step-by-step manner.
* grasp bar in "Clean" grip, hands slightly wider than shoulder width apart
* stand upright, feet shoulder width apart, where you comfortably drop into full Front Squat
* initiate movement by eccentrically dropping in neutral position whereby bar is either above, at or slightly below knee level
* vigorously begin pulling of bar upwards in Power Clean motion, ensuring bar stays tight to the body, elbows up high and ripping elbows through and under to "rack" position. This start position is basically what is termed as the 2ND pull as the bar accelerates tremendously during this portion of the lift. Now I prefer leaping off the ground and making a hard foot stomp on the ground but that is not a requirement to do the lift properly. Within top Olympic lift coaches there is a variety of opinions on the stomp but I prefer to do so to emphasize the hard striking on the ground that is important in other athletic actions.
* Elbows should be in high rack position with torso taught. Now begin descent into rock-bottom depth of the Front Squat. At the lowest portion of this movement, squeeze the lower abdominals tight and begin ascent.
* As you are ascending begin driving the weight above your head and locked out with arms fully outstretched.
* Not quite finished yet and actually this is where the "fun" starts. Begin descending into Squat (Olympic style) as barbell comes behind your head. I prefer to use a quick descent into a rock-bottom depth, but again take your time to learn this movement and be very comfortable with technique.
* From the basement of the Squat, rebound out of this portion and drive weight above head, locking outstretched arms.
* Return barbell to start position as you have no completed 1 rep out of your set of 5!
