Complex Training for Basketball Players

Complex Training for Basketball Players
Adriano Vretaros
Adriano Vretaros
Strength and Conditioning Coach
Strength and Conditioning Coach
2021
2021

Definition
●
What is COMPLEX TRAINING?
What is COMPLEX TRAINING?
A training method that involves combining
A training method that involves combining
maximum strength training with explosive strength
maximum strength training with explosive strength
for power development.
for power development.
(Adapted from Docherty et al, 2004; Robbins, 2005)
(Adapted from Docherty et al, 2004; Robbins, 2005)
Paired combination of complex, biomechanically
Paired combination of complex, biomechanically
similar exercises involving maximum strength
similar exercises involving maximum strength
and explosive strength to optimize power.
and explosive strength to optimize power.
(Adapted from Suchomel et al, 2016; Lim & Barley, 2016)
(Adapted from Suchomel et al, 2016; Lim & Barley, 2016)

Characteristics
M
M
(Adapted from Santos & Janeira, 2008; Roden et al, 2014)
(Adapted from Santos & Janeira, 2008; Roden et al, 2014)
Time-Efficient
Time-Efficient
COMPLEX METHOD
COMPLEX METHOD
Effective
Effective

Terminology
(Adapted from Korkmaz & Uysal, 2021; Cormier et al, 2021)
(Adapted from Korkmaz & Uysal, 2021; Cormier et al, 2021)
Contrast Method
Contrast Method
Complex Method
Complex Method
Compound Method
Compound Method
Combined Method
Combined Method
Are these terms
Are these terms
interchangeable?
interchangeable?

Terminology
(Adapted from Korkmaz & Uysal, 2021)
(Adapted from Korkmaz & Uysal, 2021)
CONTRAST METHOD
CONTRAST METHOD
Russian Style ***
Russian Style *** Bulgarian Style
Bulgarian Style
Maximum Strength +
Maximum Strength +
Explosive Strength
Explosive Strength
Explosive Strength +
Explosive Strength +
Speed
Speed

Physiological Mechanisms
(Adapted from Docherty et al, 2004; Lim et al, 2016;
(Adapted from Docherty et al, 2004; Lim et al, 2016; Blazevich &
Blazevich &
Babault, 2019;
Babault, 2019; Korkmaz & Uysal, 2021)
Korkmaz & Uysal, 2021)
COMPLEX TRAINING
COMPLEX TRAINING
PAP
PAP
(Post-Activation Potentiation)
SP
SP
(Staircase Potentiation)
(Staircase Potentiation)
PTP
PTP
(Post-Tetanic Potentiation)
(Post-Tetanic Potentiation)

(Adapted from Tillin & Bishop, 2009; Kuijpers, 2020; Korkmaz &
(Adapted from Tillin & Bishop, 2009; Kuijpers, 2020; Korkmaz &
Uysal, 2021)
Uysal, 2021)
COMPLEX TRAINING
COMPLEX TRAINING
PAP
PAP
Myosin Light
Myosin Light
Chain Phosphorylation
Chain Phosphorylation
H-Reflex
H-Reflex
Change in
Change in
Pennation Angle
Pennation Angle

(Adapted from Tillin & Bishop, 2009)
COMPLEX TRAINING
COMPLEX TRAINING
Potentiation
(post

pre)
Potentiation
(post

pre)

COMPLEX TRAINING
COMPLEX TRAINING
Muscle Contraction Regime
DYNAMIC
DYNAMIC
Protocol
Protocol
ISOMETRIC
ISOMETRIC
Protocol
Protocol
EARLY FATIGUE= Peripheral
EARLY FATIGUE= Peripheral
LATE FATIGUE= Central
LATE FATIGUE= Central
EARLY FATIGUE= Central
EARLY FATIGUE= Central
LATE FATIGUE= Peripheral
LATE FATIGUE= Peripheral

(Tillin & Bishop, 2009)
(Tillin & Bishop, 2009)
COMPLEX TRAINING
COMPLEX TRAINING

#
#
(Adapted from Blazevich & Babault, 2019; Korkmaz & Uysal, 2021)
(Adapted from Blazevich & Babault, 2019; Korkmaz & Uysal, 2021)
COMPLEX TRAINING
COMPLEX TRAINING
“
“New Concept”
New Concept”
PAPE
PAPE
(Post-Activation Performance Enhancement)
PAP
PAP PAPE
PAPE

M
M
(Adapted from Blazevich & Babault, 2019)
PAPE
PAPE

M
M
PAP
PAP versus
versus PAPE
PAPE
Test-1 > Conditioning Contraction > Rest Period > Test-2,3,4,5...
Test-1 > Conditioning Contraction > Rest Period > Test-2,3,4,5...
PAP
PAP
PAPE
PAPE
Change
in
Force
from
Baseline
(%)
Change
in
Force
from
Baseline
(%)

M
M
(Adapted from Tillin & Bishop, 2009; Blazevich & Babault, 2019
(Adapted from Tillin & Bishop, 2009; Blazevich & Babault, 2019)
)
PAP
PAP versus
versus PAPE
PAPE
PAP
PAP PAPE
PAPE
POTENTIATION:
POTENTIATION:
- MLCP
- MLCP
- H-Reflex
- H-Reflex
- Pennation Angle
- Pennation Angle
POTENTIATION:
POTENTIATION:
- Muscle Temperature
- Muscle Temperature
- Intramuscular Water Content
- Intramuscular Water Content
- Muscle Activation
- Muscle Activation

M
M
(Adapted from Blazevich & Babault, 2019
)
PAP
PAP versus
versus PAPE
PAPE
PAP
PAP PAPE
PAPE
INHIBITION:
INHIBITION:
- Fatigue
- Fatigue
INHIBITION::
INHIBITION::
- Fatigue
- Fatigue
- Motor Pattern Interference
- Motor Pattern Interference

M
M
(Adapted from Prieske et al, 2020
(Adapted from Prieske et al, 2020)
)
PAP
PAP versus
versus PAPE
PAPE
MECHANISTIC Approach
MECHANISTIC Approach PERFORMANCE Approach
PERFORMANCE Approach

Protocols
(Adapted from Duthie et al, 2002; Korkmaz & Uysal, 2021)
(Adapted from Duthie et al, 2002; Korkmaz & Uysal, 2021)
Contrast Load
Contrast Load
Block Contrast Load
Block Contrast Load
Combined Load
Combined Load
Plyometrics Exercises
Plyometrics Exercises
DIFFERENT
DIFFERENT
PROTOCOLS
PROTOCOLS

Protocols
M
M
CONTRAST LOAD
CONTRAST LOAD
Example:
Example:
1 set x 3 RM
1 set x 3 RM
Half Squat
Half Squat
1 set x 10 reps
1 set x 10 reps
Bodyweight Jump Squats
1 set x 3 RM
1 set x 3 RM
Half Squat
Half Squat
1 set x 10 reps
1 set x 10 reps
PERFORMANCE
PERFORMANCE
S
S
E
E
Q
Q
U
U
E
E
N
N
C
C
E
E

Protocols
M
M
BLOCK CONTRAST LOAD
BLOCK CONTRAST LOAD
Example:
Example:
3 sets x 3 RM
3 sets x 3 RM
Half Squat
Half Squat
3 sets x 10 reps
3 sets x 10 reps
PERFORMANCE
PERFORMANCE
S
S
E
E
Q
Q
U
U
E
E
N
N
C
C
E
E

Protocols
M
M
COMBINED LOAD
COMBINED LOAD
Example:
Example:
Isometric Maximum
Isometric Maximum
Strength Exercise
Strength Exercise
Dynamic Strength
Dynamic Strength
Exercise or Plyometrics
Exercise or Plyometrics
PERFORMANCE
PERFORMANCE
S
S
E
E
Q
Q
U
U
E
E
N
N
C
C
E
E
Dynamic Maximum
Dynamic Maximum
Strength Exercise
Strength Exercise
Plyometric Exercise or
Plyometric Exercise or
Ballistic Exercise
Ballistic Exercise

Protocols
M
M
PLYOMETRICS EXERCISES
PLYOMETRICS EXERCISES
Example:
Example:
Plyometric Exercise
Plyometric Exercise Agility Exercise
Agility Exercise
PERFORMANCE
PERFORMANCE
S
S
E
E
Q
Q
U
U
E
E
N
N
C
C
E
E
Plyometric Exercise
Plyometric Exercise Speed Exercise
Speed Exercise

Protocols
M
M
(Pożarowszczyk et al, 2018; Kukrić et al, 2019)
(Pożarowszczyk et al, 2018; Kukrić et al, 2019)
CHARACTERISTICS OF THE COMPLEX PAIRED EXERCISE
CHARACTERISTICS OF THE COMPLEX PAIRED EXERCISE
Biomechanically Similar Tasks
Biomechanically Similar Tasks
Anatomically Congruent
Anatomically Congruent
Recruit the Same Muscle Groups
Recruit the Same Muscle Groups
EXAMPLE: Half Squat + Vertical Jump
EXAMPLE: Half Squat + Vertical Jump

Protocols
(Adapted from Roden et al, 2014)
EXERCISE-01
EXERCISE-01
(Maximal Strength)
(Maximal Strength)
EXERCISE-02
EXERCISE-02
(Explosive Strength)
(Explosive Strength)
High Neural Activation
High Neural Activation
PAP
PAP (short-term)
(short-term)
PAPE
PAPE (medium-term)
(medium-term)
“
“Excited State
Excited State
of Transition”
of Transition”
COMPLEX TRAINING
COMPLEX TRAINING
P
P
E
E
R
R
F
F
O
O
R
R
M
M
A
A
N
N
C
C
E
E

Influencers Factors
(Adapted from Pozarowszczyk et al, 2018; Blazevich & Babault, 2019)
(Adapted from Pozarowszczyk et al, 2018; Blazevich & Babault, 2019)
PAP andor PAPE
PAP andor PAPE
Balance
Balance
Fatigue
Fatigue
Neuromuscular
Neuromuscular
Potentiation
Potentiation

Influencers Factors
M
M
(Adapted from Docherty et al, 2004; Prieske et al, 2020
(Adapted from Docherty et al, 2004; Prieske et al, 2020)
)
MUSCLE CONTRACTION REGIME
MUSCLE CONTRACTION REGIME
(dynamic or isometric)
(dynamic or isometric)
VOLUME
VOLUME
(total duration of the conditioning contraction)
(total duration of the conditioning contraction)
REST TIME
REST TIME
(~15 seconds – 18.5 minutes)
(~15 seconds – 18.5 minutes)
CHARACTERISTICS OF ATHLETES
CHARACTERISTICS OF ATHLETES
(age, sex, training status, strength level, muscle fiber type,
(age, sex, training status, strength level, muscle fiber type,
and muscle length)
and muscle length)

Influencers Factors
M
M
(Adapted from Hamada et al, 2000
(Adapted from Hamada et al, 2000)
)
PAP – DISTRIBUTION OF MUSCLE FIBERS
PAP – DISTRIBUTION OF MUSCLE FIBERS
Low PAP (LPAP)
Low PAP (LPAP) versus
versus High PAP (HPAP)
High PAP (HPAP)
LPAP Group
LPAP Group HPAP Group
HPAP Group

Influencers Factors
M
M
(Adapted from Pozarowszczyk et al, 2018
(Adapted from Pozarowszczyk et al, 2018)
)
PAP
PAP
(Single Reps of the Squat – 60%, 70%, 80%, 90%, 100% 1RM)
(Single Reps of the Squat – 60%, 70%, 80%, 90%, 100% 1RM)
(Achilles Tendon Stiffness, Elasticity and Thickness)
(Achilles Tendon Stiffness, Elasticity and Thickness)
(n=12 male professional basketball players)
(n=12 male professional basketball players)
p<0.001
p<0.001
p<0.000
p<0.000
p<0.000
p<0.000

Scientific Studies
M
M
(Adapted from Román et al, 2017
(Adapted from Román et al, 2017)
)
CONTRAST TRAINING (Isometric and Plyometrics) – 10w2x
(n=58 young basketball players – Age: 8.72+-0.9 years-old)

Scientific Studies
M
M
(Adapted from Román et al, 2017
(Adapted from Román et al, 2017)
)
p=0.040, η2=0.073
p=0.040, η2=0.073
p<0.001, η2=0.283
p<0.001, η2=0.283
p<0.002, η2=0.159
p<0.002, η2=0.159
p<0.014, η2=0.103
p<0.014, η2=0.103
p<0.002, η2=0.155
p<0.002, η2=0.155
p<0.004, η2=0.140
p<0.004, η2=0.140

Scientific Studies
M
M
(Matthews et al, 2009
(Matthews et al, 2009)
)
COMPLEX TRAINING – Acute Effects
(n=12 competitive basketball players – Age: 21.8+-4.5 years-old)
(n=12 competitive basketball players – Age: 21.8+-4.5 years-old)
GOAL: Flight time of the basketball push-pass
CONDITION-01: 5 reps at 85% of 1RM Bench Press
CONDITION-01: 5 reps at 85% of 1RM Bench Press
CONDITION-02: 5 reps of a 2.3-Kg Med Ball Push-Pass
CONDITION-02: 5 reps of a 2.3-Kg Med Ball Push-Pass
CONDITION-03: Control
CONDITION-03: Control
Pre-Test > 60 s > Condition (1,2 or 3) > 240 s > Post-Test
Pre-Test > 60 s > Condition (1,2 or 3) > 240 s > Post-Test

Scientific Studies
M
M
(Adapted from Matthews et al, 2009
(Adapted from Matthews et al, 2009)
)
Δ=0.72%
Δ=0.72% Δ=1.96%
Δ=1.96% Δ=3.99% ***
Δ=3.99% ***
Mean
(msec)
Mean
(msec)
(n=12competitive basketball players – Age: 21.8+-4.5 years-old)
(n=12competitive basketball players – Age: 21.8+-4.5 years-old)
85% 1RM Bench Press
85% 1RM Bench Press vs.
vs. Med Ball Throw
Med Ball Throw vs.
vs. Control
Control

Scientific Studies
M
M
(Feitas et al, 2018
(Feitas et al, 2018)
)
Optimal Load Training
Optimal Load Training vs.
vs. Modified Complex Training
Modified Complex Training
(n=18 semi-professional basketball players) - 6 weeks2x
Characteristics of the Training Protocols
Characteristics of the Training Protocols

Scientific Studies
M
M
(Adapted from Feitas et al, 2018
(Adapted from Feitas et al, 2018)
)
Strength (ES)
Strength (ES)

Scientific Studies
M
M
(Adapted from Feitas et al, 2018
(Adapted from Feitas et al, 2018)
)
Performance (ES)
Performance (ES)

Scientific Studies
M
M
(Adapted from Roden et al, 2014
)
Effects of Complex Training on Vertical Jump Performance
(n=20 male high school basketball players) – 6 weeks2x
HI Group
HI Group
80-85% of the 1RM Back Squat
HR Group
HR Group
PROTOCOL:
PROTOCOL:
(%) 1RM Back Squat
(%) 1RM Back Squat +
+ 10 CMJs
10 CMJs
Rest Interval: 3 minutes
Rest Interval: 3 minutes

Scientific Studies
M
M
(Adapted from Roden et al, 2014
)
HI Group: 7.7% (4.0 cm)
HI Group: 7.7% (4.0 cm)
HR Group: 5.1% (2.7 cm)
HR Group: 5.1% (2.7 cm)
Difference between groups
Difference between groups
p=0.077
p=0.077

Scientific Studies
M
M
(Adapted from Santos & Janeira, 2008
(Adapted from Santos & Janeira, 2008)
)
Effects of Complex Training on Explosive Strength
(n=25 youth basketball players) – 10 weeks2x
STRENGTH TRAINING:
STRENGTH TRAINING:
2-3 sets with 10-12 RM
2-3 sets with 10-12 RM
Rest Inter-sets: 2-3 min
Rest Inter-sets: 2-3 min
Rest Intra-sets: 45-60 s
Rest Intra-sets: 45-60 s
PLYOMETRIC TRAINING:
PLYOMETRIC TRAINING:
2-3 sets with 10-15 reps
2-3 sets with 10-15 reps
Rest Inter-sets: 60 s
Rest Inter-sets: 60 s
Rest Intra-sets: 15 s
Rest Intra-sets: 15 s

Scientific Studies
M
M
(Adapted from Santos & Janeira, 2008
(Adapted from Santos & Janeira, 2008)
)
EXP ***
EXP ***
Δ=13.0%
Δ=13.0%
p=0.000
p=0.000
CON
CON
Δ=-8.6%
Δ=-8.6%
p=0.091
p=0.091
EXP ***
EXP ***
Δ=10.5%
Δ=10.5%
p=0.000
p=0.000
CON
CON
Δ=-7.7%
Δ=-7.7%
p=0.004
p=0.004
EXP ***
EXP ***
Δ=5.6%
Δ=5.6%
p=0,053
p=0,053
CON
CON
Δ=-1.2%
Δ=-1.2%
p=0.785
p=0.785
EXP ***
EXP ***
Δ=10.5%
Δ=10.5%
p=0.000
p=0.000
CON
CON
Δ=-5.2%
Δ=-5.2%
p=0.030
p=0.030
EXP ***
EXP ***
Δ=19.6%
Δ=19.6%
p=0,000
p=0,000
CON ***
CON ***
Δ=-5.5%
Δ=-5.5%
p=0.005
p=0.005

Scientific Studies
M
M
(Adapted from Javorac, 2012
(Adapted from Javorac, 2012)
)
Effects of Complex Training on Lower Limb Explosive Strength
EXPERIMENTAL GROUP
EXPERIMENTAL GROUP
Preloading: 4 sets with 6-8 reps
Preloading: 4 sets with 6-8 reps
@ 50%-80% 1RM (basic exercise)
@ 50%-80% 1RM (basic exercise)
10 repetitions (specific exercise)
10 repetitions (specific exercise)
Rest Inter-sets: 2 min
Rest Intra-sets: 4 min
CONTROL GROUP
CONTROL GROUP
Regular Technical-Tactic Training
Regular Technical-Tactic Training

Scientific Studies
M
M
(Adapted from Javorac, 2012
(Adapted from Javorac, 2012)
)
F=8.45, p=0.01
F=8.45, p=0.01
F=4.26, p=0.05
F=4.26, p=0.05
F=5.11, p=0.03
F=5.11, p=0.03

Scientific Studies
M
M
(Adapted from Kukrić et al, 2019
(Adapted from Kukrić et al, 2019)
)
Effects of Complex Training on Maximal Isometric Force Production
3-5 exercises for the lower limbs
3-5 exercises for the lower limbs
Back Semi-Squat
Back Semi-Squat
4 sets with 4 to 6 reps @ 80% 1RM
4 sets with 4 to 6 reps @ 80% 1RM
Vertical Jumps Exercises
Vertical Jumps Exercises
4 sets with 10 reps
4 sets with 10 reps
VARIABLES:
VARIABLES:
SST (Maximum Isometric Muscle Force)
SST (Maximum Isometric Muscle Force)
MIF (Peak Time of Maximum Isometric Muscle Force)
MIF (Peak Time of Maximum Isometric Muscle Force)
RFD (Rate of Force Development)
RFD (Rate of Force Development)

Scientific Studies
M
M
(Adapted from Kukrić et al, 2019
(Adapted from Kukrić et al, 2019)
)
EXP – t=-16.59, p= 0.00
EXP – t=-16.59, p= 0.00
CON – t=-1.77, p=0.11
CON – t=-1.77, p=0.11
EXP– t=1.33, p= 0.21
EXP– t=1.33, p= 0.21
CON – t=0.10, p=0.91
CON – t=0.10, p=0.91
EXP – t=-6.89, p= 0.00
EXP – t=-6.89, p= 0.00
CON – t=-0.59, p=0.56
CON – t=-0.59, p=0.56

Scientific Studies
M
M
(Adapted from Marshall et al, 2021
(Adapted from Marshall et al, 2021)
)
*** Systematic Review and Meta-Analysis ***
*** Systematic Review and Meta-Analysis ***
(Complex Training
(Complex Training versus
versus Contrast Training)
Contrast Training)
Complex
Complex
Contrast
Contrast

Scientific Studies
M
M
(Adapted from Cormier et al, 2021
(Adapted from Cormier et al, 2021)
)
Systematic Review and Meta-Analysis in Team Sports
(Changes from Baseline to Post-Training Values)
Maximal Strength
Maximal Strength
Contrast Training
Contrast Training
+8.0%
+8.0%
Complex Training
Complex Training
~23.4%
~23.4%
Vertical Jump
Vertical Jump
Complex Training
Complex Training
+9.3%
+9.3%
Complex Training
Complex Training
~23.4%
~23.4%
Complex Training
Complex Training
+23.4%
+23.4%
Contrast Training
Contrast Training
+23.7%
+23.7%

Scientific Studies
M
M
)
Sprint
Sprint
Contrast Training
Contrast Training
-3.3%
-3.3%
Complex Training
Complex Training
~23.4%
~23.4%
Change of
Change of
Direction
Direction
Complex Training
Complex Training
-4.9%
-4.9%
Complex Training
Complex Training
~23.4%
~23.4%
Complex Training
Complex Training
-4.7%
-4.7%
Contrast Training
Contrast Training
-1.3%
-1.3%

Scientific Studies
M
M
)
(COMPLEX
(COMPLEX vs.
vs. CONTRAST)
CONTRAST)
COMPLEX
COMPLEX
Training
Training
It is most effective
It is most effective
on high level players
on high level players
with high relative strength.
with high relative strength.
CONTRAST
CONTRAST
Training
Training
It is most effective on
It is most effective on
elite and subelite players.
elite and subelite players.

Recommendations
(Adapted from Lim & Barley, 2016
(Adapted from Lim & Barley, 2016)
)
TRAINING STATUS: moderately to highly athletes
TRAINING STATUS: moderately to highly athletes
STRENGTH TRAINING EXPERIENCE: ≥2 years
STRENGTH TRAINING EXPERIENCE: ≥2 years
STRENGTH LEVEL: ≥1.8 relative lower body 1RM
STRENGTH LEVEL: ≥1.8 relative lower body 1RM
STRENGTH LEVEL: ≥1.4 relative upper body 1RM
STRENGTH LEVEL: ≥1.4 relative upper body 1RM
EFFECTIVE REST INTERVAL:
EFFECTIVE REST INTERVAL:
INTRA-Complex Recovery: ~3-4 minutes
INTRA-Complex Recovery: ~3-4 minutes
INTER-Complex Recovery: ~5 minutes
INTER-Complex Recovery: ~5 minutes

Final Considerations
M
M
- The complex training is an effective strategy for the
- The complex training is an effective strategy for the
development of power in basketball.
development of power in basketball.
- PAP and PAPE are two phenomena associated with
- PAP and PAPE are two phenomena associated with
complex training that need to be understood at the
complex training that need to be understood at the
moment of practical application.
moment of practical application.
- It is necessary to carefully analyze the intervening
- It is necessary to carefully analyze the intervening
variables so that the effects of the complex training are concrete.
variables so that the effects of the complex training are concrete.
- There are some pedagogical variations of the
- There are some pedagogical variations of the
complex training that must be taken into account
complex training that must be taken into account
when prescribing loads.
when prescribing loads.

Final Considerations
●
Thanks!!!
Thanks!!!
●
FACEBOOK:
FACEBOOK: adrianovretaros01
adrianovretaros01
●
TWITTER:
TWITTER: @adrianovretaros
@adrianovretaros
●
INSTAGRAM:
INSTAGRAM: @adrianovretaros
@adrianovretaros
●
E-Mail:
E-Mail: avretaros@gmail.com
avretaros@gmail.com

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