Mma Workout Secrets Anyone Can Use
Complex training has a lot of information. Randy Couture is a guru in complex training.
First, let me break down complex training ( also called “circuit training” ) is a series of exercises without a rest in between. It can be done on many different levels; 1 machine, dumbbell, simple cardio, or just a power bar.
As far as Randy’s complex, it goes like this ( medium-high reps ) :
-Bent Row
-Upright Row
-Military Press
-Good Morning
-Split Squat ( left / right )
-Thruster
-Straight-Legged Deadlift
Now a complexes are highly used by others besides Randy, has had success with them, or has designed superb complex-based workouts. Martin Rooney has trained a handful of fellows up at Renzo Gracie’s gym, strength coach Itsvan Javorek has been using complexes for years , “Renegade Training” Coach John Davies made great use with divergences of a complex he calls the “Bear,” and I have even used them in my training programs.
For a good range of reasons complexes are great. You get the most bang for your back with this method. You can easily condition your strength, cardio, and muscle endurance ( dependent on how heavy you train ), as well as the intangible factor of mental toughness. Besides they are quick! Within 20-25 minutes you can have a great work out to get you in and out in no time.
Set up two different complexes one with higher reps and one with lower( comparatively talking ) weight to target the previously mentioned muscular endurance and conditioning.Then switch workouts with lower reps but more weights. Multiple weights is needed( i.e. Barbells, pairs of dumbbells, for example. ) at your disposal, so that you can tax each exercise as much as feasible.You must have complex training alternate days, 3x / week, doing each 3x over 2 weeks. On the first week, you’d do your endurance complex on Mon, strength complex on married, endurance complex on Fri. Then, on the second week, strength complex on Mon, endurance complex on wed, and strength complex again on Fri.
An alternative choice when designing your complexes would be to go for an amalgam of strength and endurability. Utilize a heavy weight, and select 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 terribly robust on, do a highly explosive / powerful bodyweight exercise.
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