I have been using complexs for a while now I think that they are great. I have been toying with using compensatory acceleration with a plyo. ie plyo push ups then speed bench. Has any one tried this, I am not sure that it will give the same benefit as a heavy bench with a plyo or a med ball toss, but I think that that complex will get old after a very short period of time it is very tough on the nervous system. I would love to hear what coach davies and everyone else has to say about this idea.
If you were to do a complex like that it would be more like a regular superset in that the 2nd exercise is just an extension of the 1st. In this case the 2nd exercise would basically just have you working on explosive strength endurance. The idea behind most complexes is to get some sort’ve potentiation from the first exercise which carries over to the 2nd…for example…heavy explosive squats followed by vertical jumps. Heavy benches followed by ployo pushups etc.
I guess it is kind of a super set, they are both explosive but the CAT seems to be more geared toward starting strenght and plyo is SSC. I was wondering if you can get added benefit by doing one after the other TO KELLy
Possibly so but both of those strength qualities are best worked in a fresh state. If there is any fatigue carryover into the 2nd exercise then you will have less than optimal stimulation. You could however group the 2 together with a rest interval in between…for example…light explosive squats off a box with a pause at the bottom to work on starting strength followed by a rest interval and then follow this with bodyweight jumping squats for the SSC.