Corey Crane

Complex training is the combination of strength training and plyometrics. This advanced technique is a great method for improving maximal power and strength during the season.

The theory behind complex training is that the strength exercise stimulates the nervous system so that more fast twitch muscle fibers can be recruited for the plyometric exercise. It should be done early in the week to allow complete recovery before competition. An example would be performing a set of squats and then with no rest super setting squat jumps making sure the movement patterns are similar between the two exercises. This can be done for every plane or muscle group.

Complexes:

Barbell Squats 3 x 5 followed by 5 Squat Jumps after each set

Romanian Deadlifts 3 x 6 followed by 6 Split Squat Jumps after each set

Side Lunges 2 x 8 followed by 8 total Skate Jumps after each set

Barbell Bench Press 3 x 5 followed by 5 Med Ball Power Drops after each set

Underhand Pulldowns 3 x 6 followed by 6 Med Ball Pullover Pass after each set

Complex training is very intense and should not be implemented for a long period of time. Six to ten weeks should be the longest training cycle. Performing on Monday's throughout the season would be my recommendation after an extensive off-season strength training program to build a solid strength base.

Corey Crane, MA, CSCS, SCCC Associate Head Strength and Conditioning Coach United States Military Academy www.lacrosse-strategies.com