Do you want to have the speed of Bruce Lee? Do you want to improve your speed and agility for karate or any martial art?
Well, in order to obtain and maximize this speed and power, you must look past training muscles and into the nervous system. Complex training is a highly effective training method used to enhance your ability to jump higher, hop or run faster, punch quicker, kick more rapidly, or be more agile instantly! Incredibly, it enhances athleticism across the board.
Complex training involves pairing 2 exercises similar in their biomechanical movement patterns., For instance, a squat and vertical jump or a deadlift and box jumps, etc. Complex training is meant to improve the speed and power of your dynamic/plyometric exercises.
The first exercise is the priming or potentiating movement. It is a weight-loaded movement where you will do 85-90% (between 3-5 reps) of your 1 rep max. The first exercise is used to supercharge your nervous system, to produce a greater than maximal effort for the second exercise. This primes the nervous system to produce a faster and more explosive dynamic/plyometric movement.
The second exercise is a dynamic explosive plyometric movement. This movement is usually unloaded but can be slightly loaded. The second exercise uses the supramaximal potentiation developed from the first exercise to produce a more explosive dynamic/plyometric movement than what you can do normally.
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