You state to complete “4-6 rounds of the complex” for each complex. Are you speaking of 4-6 reps OR 4-6 sets per complex?
A round is a complete run through of all the exercises in the complex, so one example might be:
Top Half Press x 3 reps
Military press x 5 reps
Push press x 5 reps
Medicine ball push-press throw overhead x 8 reps
Feet elevated Plyo Pushup x 8 reps
Thats one round, then you do that 4-6 times. The reps are all based on the exercise, with the article laying out in pretty good detail what rep range to use. In general you do less reps for the heavier movements, and more reps for the lighter, more explosive movements (see my example above)
Ok great, thanks. I assumed that a round was equal to a set, so this is perfect. Thanks again for your help.
[quote]Lonnie123 wrote:
A round is a complete run through of all the exercises in the complex, so one example might be:
Top Half Press x 3 reps
Military press x 5 reps
Push press x 5 reps
Medicine ball push-press throw overhead x 8 reps
Feet elevated Plyo Pushup x 8 reps
Thats one round, then you do that 4-6 times. The reps are all based on the exercise, with the article laying out in pretty good detail what rep range to use. In general you do less reps for the heavier movements, and more reps for the lighter, more explosive movements (see my example above)[/quote]
Lonnie, final question: in the videos it seems they show certain exercises out of order, and in some they show exercises not on the list. I should go by the exercises provided in the article and in that order, correct?
I try to be as precise as possible when training, so one small mistake is not something I want happening. Thanks again in advance.
In the videos, They just use different exercises for the same “goal” of each section of the complex. The exercise itself is not as important as the order, you must respect the order, which is:
-Overload Exercise (partial movement you can use a bunch of weight on usually, like an Overhead Partial or Rack pull)
-Strength (Typically a very similar movement as the first one done for full ROM, like a military press or full dead lift)
-Strength Speed ( Typically a very similar movement as above, but a faster variant, like a push press or hang clean)
-Speed Strength ( speed is the most important element here, but still need a load that isnt so light it isnt a joke(CT calls this the “whiffle ball effect”). Med ball throw or Jump good morning)
-Explosive ( Load not important, Speed very important typially “unloaded” or just bodyweight. Plyo push up or jump here)
If you are not experienced enough to sub out different movements that accomplish the same goal or just dont have the equipment to do so, just use the ones listed or shown in the video. It wont make much of a difference either way, the important thing is how everything fits together to create a massive training and metabolic effect.
Thanks Lonnie. Great info here. I will go in the order stated and use the exercises in the article. I train at 0500, so I have the entire gym to myself, so this should be a great 1 1/2 hour trip. I start on Monday, so we’ll see how it goes.
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