Metabolic Resistance Training - The Complex

I brought this up last week, so I wanted to make sure we were all on the same page here. Metabolic Resistance Training, as I see it, generally consists of a full body workout combining intensity with density.

In my previous post I listed examples of this - barbell complexes, kettlebell exercises, supersets and tri-sets – but I didn’t go into too much detail. For this post, I want to provide some sort of takeaway that you can use. Keep in mind these are very general recommendations and will not be personalized to your unique situation. Today I’ll discuss the complex.

The Complex
These are interesting, fun, and they have seen a ton of hype recently. A complex is essentially a resistance circuit that is done without letting go of the implement used. With complexes you want to move swiftly through a set number of exercises (usually 8-10) without setting the weight down and without using poor technique. Due to the nature of the complex you should use a weight that is light enough to complete the prescribed repetitions on the most difficult exercise used. Complexes can be done with barbells, kettlebells, dumbbells, or even weight plates.

A basic barbell complex can look like this:
(All exercises done with 8 repetitions)
Power Clean
Front Squat
Push Press
Bentover Row
Straight Leg Deadlift

Or this:
Snatch
Walking Lunge
Good Morning
Push Press
Bentover Row

Complete the complex as quickly as possible without setting the weight down. In both complexes you would use a weight light enough to complete 8 repetitions of the Push Press, because this is generally the weakest movement involved. Complete 2-3 sets of the complex to get a good cardio/strength training workout in.

Progressing the complex is as simple as adding weight, sets, or speed. For more variations and information check out the following sites:

Complexes 2.0 - John Romaniello

Rebuild Yourself With Complexes - Dan John

Dan John's Complexes

Craig Ballantyne's Turbulence Training Barbell Complex: