Complex training will form an important part of MMA training at Crosstrain when the club goes live in Jan 2013.
Circuit training is a method of exercise in which you move from one exercise to the next without rest. It can be done on machines, or with different implements, but the more popular methods involve just one weight – a single barbell, a pair of dumbbells or kettlebells, a sandbag, etc.
Invariably, when complex training is brought up, Randy Couture’s (UFC former Heavyweight and Light Heavyweight Champion) circuit is also mentioned.
Complexes are great for a variety of reasons. First, they are an exercise that you get the most “bang for your buck.” Using one simple method, you can train cardiovascular conditioning, muscular endurance and conditioning, strength and strength-endurance (depending on how heavy you train), as well as the intangible factor of mental toughness. Its this mental toughness that gets you through a fight irrespective of the fight being a boxing, Muay Thai, graplling or BJJ (jiu jitsu) fight. Besides – they’re quick! A good complex workout can kick your tail and have you in & out of the gym inside of 20-25 minutes.
One drawback with complexes is that you have to choose a load in which is doable for the exercise in which you are the weakest. For example, take a look Randy’s complex above. There is no way that a weight that you can do Upright Rows with will be heavy for Squats. On the other hand, if you Squat heavy, you’ll never be able to do Upright Rows with that same weight. Having multiple barbells at your disposal will solve this problem. However, this isn’t quite always doable in a gym or weight room.
An option when designing your complexes would be to go for a cross between endurance and strength. Utilize a heavy weight, and choose exercises that allow you to use heavier weights. For those exercises that you’re stronger on, just do a few more reps. Then, with some movements that you are very strong on, do a highly explosive/powerful bodyweight exercise.
For example, here is a dumbbell (DB) complex we recommend. Try it for good results:
-DB Press x 6
-Chins (weighted if need be) x 6-8
-DB Bent Raise/Rows x 6
-DB Snatch x 8 (each side)
-DB Swing x 12-15 (each side)
-Explosive Push-Up x 5-8
-Jump Squat x 10
*Repeat 3-6x. Rest 45-90 secs between complexes.
When utilized right, complexes can be used to accomplish a wide variety of goals – all you have to do is use your imagination.
We look forward to seeing you at Crosstrain very soon. 🙂