Complex Training for Track and Field
What is Complex Training?
Complex Training is another term for the combination of resistance training and plyometric exercises within a single session. This format of training usually combines two biomechanically similar exercises.
The high intensity resistance exercise is performed first, followed by the plyometric power exercise. For example, a session may incorporate a back squat at 95% of an athletes maximum weight, followed by 5 box jumps.
What are the Benefits of Complex Training?
The benefit of complex training is that it may result in a greater recruitment of Type IIb muscle fibres than resistance or plyometric training alone. Type IIb muscle fibres are essential for short duration and high-intensity exercises such as sprinting, jumping, or throwing.
The rationale for complex training is that the explosive capability of a muscle is enhanced after it has been subjected to maximal or near maximal contractions (Hamada et. al, 1985). This is referred to as post-activation potentiation. When training occurs during this enhanced state, it has been suggested that the athlete will experience greater training adaptations than would otherwise be possible (Guellich, 1996).
Complex training has been shown to:
Improve sprinting performance (Freitas et al., 2017).
Improve vertical jumping performance better than plyometrics alone (Pagaduan & Pojskic, 2020).
Improve horizontal jumping performance (Lim & Barley, 2016).
Improve agility (Thapa et al., 2021).
Improve chest pass performance (Ingle, Sleap, & Tolfrey, 2007).
Improve overarm throw (Harrison, 2011).
Increase upper body power output (Baker, 2003).
Is Complex Training Better than Traditional Resistance Training?
It is currently unclear whether complex training produces significantly superior results to traditional resistance training programs. Further research is required.
The best evidence to answer this question is a 2019 meta-analysis, which looked at 33 studies and over 1000 participants comparing the two forms of training. The authors concluded that:
“Complex Training is an acceptable method for improving jump, strength and sprint performance in athletes. Complex training seems to produce superior training effects for 20m sprint performance. ”
However, the authors noted that significant improvements were limited to sprint and squatting performance and that further studies with longer training periods are needed to better understand its effectiveness compared with traditional methods.
Factors that Affect the Effectiveness of Complex Training
Athlete’s Biological Age
It has been demonstrated that the magnitude of post-activation potentiation decreases with ageing (Baudry et al., 2007). Therefore, complex training is likely to be more effective in younger athletes (less than 20 years of age) than it is in older adults. However, it is recommended that only athletes 14 years and older engage in complex training (also see training age recommendations below).
Complex training may still be a suitable training methodology for Masters athletes using the guidelines suggested by Krzysztofik (2021).
Athlete’s Training Age
A 2017 meta analysis demonstrated that complex training has a greater effect in well-trained athletes than in beginning and intermediate athletes (Freitas et al., 2017). Athletes should have a training age of at least 2 full years of resistance and plyometric exercises before attempting complex training.
Training Program Duration
Longer complex training programs have been shown to result in greater physical fitness improvements than shorter programs (Blazevich et al., 2007). It is recommended that complex training is performed in blocks greater than 8 weeks in duration (Thapa et al., 2021).
Rest Between Resistance and Plyometric Activity
The optimal rest period between the resistance and plyometric exercises has been found to be between 3 and 4 minutes (Comyns et al., 2006).
Optimal Lifting Intensity
The best evidence for the optimal exercise intensity is from another study by Comyns et al. (2007). The study found that the optimal load for invoking post-activation potentiation was getting the athlete to perform 3 reps at 93% of the athlete’s 1 repetition maximum.
Example Complex Training Session
The following graphic represents a complex training session used by Poulos, Kuitunen, and Buchheit (2010) to improve sprinting performance in adolescent athletes.
Example of Complex Training Protocol used by Poulos, Kuitunen, and Buchheit (2010).
Pairing Exercises Suggestions
An important feature of complex training is the pairing of resistance and plyometric exercises. The exercises should be biomechanically similar, meaning they challenge the same muscle group with similar movement patterns. It’s also important to remember that the athlete should switch between the resistance and plyometric exercise after every set.
Bench Press combined with Chest Pass
The bench press targets the pectorals, triceps, and anterior shoulders, building upper body pushing strength. Paired with a chest pass, which is explosive and ballistic, this trains those same muscles to transfer force quickly. For track and field, this combination supports the power needed in shot put, javelin, and sprint starts where strong, fast upper body extension contributes to acceleration and implement release.
Pull Ups combined with Overhead Med Ball Toss
Pull ups develop the lats, biceps, rear shoulders, and grip, which are critical for pulling strength and stability. The overhead med ball toss then channels this pulling strength into an explosive upward extension through the shoulders, back, and core. In athletics, this pairing is especially relevant for pole vault and throws, where athletes need strong pulling actions that convert into upward or forward projection.
Back Squats combined with Hurdle Hops
Back squats build maximal strength in the quadriceps, glutes, hamstrings, and core, while hurdle hops demand reactive strength and stiffness through the lower limb. This contrast develops both force and rate of force application. For sprinters and jumpers, the pairing directly relates to improved stride power, take-off force, and the ability to maintain stiffness under repeated ground contacts.
Deadlifts combined with Kettlebell Jumps
Deadlifts strengthen the posterior chain (hamstrings, glutes, spinal erectors, and trap) providing a foundation for powerful hip extension. Kettlebell jumps then add speed and explosiveness to that extension pattern. This is highly transferable to sprinting and horizontal jumps, where rapid hip extension drives stride length and velocity. It also helps throwers generate power through the hips into their release.
Split Squats combined with Bounding
The split squat strengthens unilateral leg drive, targeting quadriceps, glutes, and stabilisers around the hip and ankle. Bounding applies this strength to dynamic, alternating strides that challenge rhythm and elastic response. This pairing is directly transferable to sprint mechanics and long jump approach phases, where unilateral force and rhythm underpin speed and efficiency.
Hip Thrusts combined with Broad Jumps
The hip thrust isolates and strengthens the glutes, maximising hip extension force. Broad jumps then demand horizontal power and rapid hip drive. This combination transfers neatly into sprint acceleration, long jump take-off, and even the first strides out of blocks, where glute dominance and forward projection are crucial.
What do Australian Track Coaches Say About Complex Training?
“It comes back to what the athlete is trying to achieve. The most important thing for young athletes is learning to lift properly and safely. Then the coach needs to look at what the athlete needs to succeed in their event/sport.
For a more experienced athlete who has been lifting for many years, it may be worth experimenting with it and seeing how the individual athlete reacts to it.”
Peter Taylor
Have you used complex training in your training plan? What advice do you have for other coaches? Let us know in the comments below.
