The Essential Training Tool To Help Build Strength, Improve Metabolic Conditioning, and Better Prepare Your For Your Next OCR.
There are hundreds of different workout programs and training implements out there to help you improve your fitness and help you train for an obstacle course race. Many of them are great and many of them should be forgotten about.
There is no one piece of equipment that you should rely on when it comes to OCR training. Different tools have different strengths and weaknesses. How you implement these tools is the most important piece to your training.
If you are looking for a training protocol that can get you strong, that can improve your metabolic efficiency, and just overall get you fit enough to handle any race, than this is it. Enter the Exercise Complex.
Exercise complexes are not new. They have been around the last almost 30 years. They have been introduced in power lifting as well as college and professional sports. It makes sense that they would be a perfect fit for obstacle course racing.
So what is an exercise complex? It is essentially a form of high intensity interval training using a circuit. The main difference between a traditional circuit and a complex is that a complex uses one piece of equipment, one weight, and all reps are completed for each exercise without stopping.
For example, we can take a sample barbell complex. You would perform deadlifts, then bent over rows, to a hang clean, to a front squat, and finish with a push press. Let’s say for this example you perform 6 reps of each exercise. You would perform 6 reps of deadlifts before moving onto the next exercise. The bar doesn’t touch the ground until you are done.
Now the great part is, since you are perform relatively low reps and performing different exercises, you can lift a decent amount of weight. But by the end you will feel like you just ran a sprint so you get the conditioning effects as well.
Complexes are incredibly effective and efficient. If you had 100lbs on the bar for the previous complex, and performing 30 reps, then you just moved 3000lbs in that set. Perform 4 sets and now your volume is 12,000lbs for the workout. All of this will take you less than 10 minutes.
Here is another example of a KB Complex you can try:
Complexes are fun. They are typically different workouts that most are used to, so they will provide a nice challenge and usually spark better results.
Complexes are hard. It is tough to simulate races in the gym, but complexes come close. There are many times when you want to put the weight down or do less reps. But this type of training will not only help you physically get strong, but mentally too.
If you like the idea of adding complexes to your training program, you will love Exercise Complexes Made Simple. We are really just scratching the surface with all that complexes can do. In this program, I share my best strategies for building your own complexes from loading, to reps, recovery, and more. Plus I give you over 50 done for your complexes using a variety of tools including Kettlebells, Dumbbells, Barbells, TRX, Medicine Balls, Bands, and more.
