Complex training pairs a heavy strength movement with an explosive plyometric or ballistic action to improve fast force production in event specific patterns. Here are some examples of how you can incorporate it into your training.

Learn more about complex training
Complex Training Player

Muscle Groups

Upper push pairing

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Bench press

Strength
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Chest pass

Ballistic
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Transfer. Supports release speed and block clearance. Keep ground contacts crisp and posture tall.

General prescription

Quality first. Stop if speed or posture drops.

Resistance

About 5 reps at up to 85% 1RM

3 to 4 min recovery
Plyometric or Ballistic

Maximum effort with clean landings or release

3 to 4 min recovery

Complete 2 to 5 sets in the session.