Does anybody do these? Sounds like a cool way to do GPP. They can also be used as entire days (and there are alot of these complexes). Do you think if I were to do lat specialization in the future (require 2 lat days a week) that these would be good for maintenance?
On a personal note, Ive been 5*5 for 8 wks, varying the intensity and will now move on to a low volume split lift oly program continuing to increase strength and size. There is a jerk, snatch, and clean day along with a press day, I wonder how practical it would be to throw a complex in after HIIT or use them as a warmup to the actual program considering I should stick to low volume for this next 4 wk phase.
Any comments, suggestions?
Heres a brief excerpt from what Ive been looking up:
A common way to train GPP is with Javoreks complexes (Javorek, 2000). They are all combinations of Olympic and explosive exercises designed to increase GPP, lactic acid threshold, and induce hypertrophy. The complexes are performed in a continuous fashion, without setting down the barbell or dumbbell( kettlebells could also be used). The difference in Complex I and II is that: Complex I uses 6 reps for 5 exercises for 30 continuous reps, whereas Complex II uses 3 reps for 5 exercise for 15 reps but is repeated in 2-4 cycles. Use your weakest exercise, generally the upright row, to determine 1Rm percentages. For Complex I as a complete program, start with 35% 1RM and cycle up to 65% to & 75% 1RM for 3-5 sets; for a warm up use 1-3 sets with 35-50% 1RM.
Complex #1
Upright row x6
Snatch from the thigh x6
Snatch from the thigh x6
Squat & Press x6
Bent Over row x6
Snatch from the floor x6
Complex #2
Upright row x3
Snatch from the thigh x3
Squat & Press x3
Bent over row x3
Snatch from the floor x3
When training GPP with complexes, do multiple sets (start out with three and work up to six). As with the towing, when you achieve the upper limit on volume (number of sets) increase the intensity (amount of weight).
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