A Review of Combined Weight Training and Plyometric Training Modes: Complex Training

William P. Ebben, MS, MSSW, CSCSHead Strength and Conditioning CoachMarquette UniversityPhillip B. Watts, PhDHealth, Physical Education, and RecreationNorthern Michigan UniversityTHE IMPORTANCE OF WEIGHTtraining for an athlete's physicaldevelopment is well documented.Although plyometric training hasbeen popular in the U.S. for onlyabout 20 years, its positive effecton human performance has alsobeen well documented (2, 6, 8, 9,25, 28, 42, 44, 45). The combina-tion of weight training and plyo-metric training has also beeninvestigated (1,5, 12, 20, 31).Strength and conditioning pro-fessionals must now find a way toincorporate both types of trainingfor athletes who require muscularpower. One method is complextraining. Complex training alter-nates biomechanically comparablehigh-load weight training andplyometric exercises in the sameworkout. Combining the benchpress with the medicine ball powerdrop is an example of upper bodycomplex training(9). Although onlyone training study has examinedcomplex training (41), it has gainedsome degree of popularity amongstrength and conditioning pro-fessionals.This review examines (a) weighttraining as a prerequisite toplyometric training, (b) combinedweight training and plyometrictraining, and (c) complex training.Recommendations are madewithin the context of accepted prin-ciples of strength and condition-ing, for the purpose of assessingthe usefulness of complex train-ing in developing power for ath-letic performance.