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HOUSING CRASH
Obj: Complex Training (Strength + Power)
Warm up: 10-9-8-7-6-5-4-3-2-1
Clapping Push Up
Squat Jump
Training:
(1) 5 Rounds
5x Hang Squat Clean @ 115#
5x Push Press @ 115#
5x Box Jump @ 24"
1 minute rest
(2) 5 Rounds
5x Bench Press @ 165#
5x Dips
5x Plyo Push ups ("pop" across a medicine ball)
1 minute rest
(3) 5 Rounds
5x Sand Bag Jump @ 80# (Lay sandbag across shoulders)
5x Sandbag lunge each shoulder
30m Sled Push
1 minute rest
(4) 5 Rounds
5x Sprint Start
5x Goblet Squat @ 32kg
10x Jumping lunge (5 each leg)
1 minute rest
Comments:
Traditional Complex training combines a slow, strength training movement with a fast, explosive, ploymetric movement.
Research has shown that combining the two types of exercise together increases the overall strength and power of the athlete
greater than if they were trained separately.
Traditionally, just two exercises were combined. A simple example would be front squats and depth or box jumps.
I like combining three exercises together. The flow seems to work better, and the extra work gives a nice cardio "hit"
to the athlete as well as training muscles.
When describing complex training to my athletes, I tell them I'm going to "make you tired, then make you do something
fast."
A couple notes on how to put these mini-circuits work. The three exercises are done right in a row, no rest between. So
for the first grouping, the athlete will do 5x hanging squat cleans, then 5x push presses, then 5x box jumps - then 1 minute
rest.
The rest is very important. I want the athlete relatively "fresh" for the next circuit. But, take no more than
one minute rest. At one minute, I want the barbell moving off the floor, etc.
"Housing Crash" moves fast, and is deceptively hard. The loading listed above is what I used - you'll need to
scale accordingly. Overall, my athletes really enjoy these complex-style workouts.
- Rob Shaul
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| Andy |
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| Chad |
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| Hunter sprint starts. Stephen jumping lunges. |
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| Christian |
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| Hunter, Stephen sand bag lunge and sled push. |
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