Does anyone heard about the COMPLEX TRAINING METHOD ?
http://www.brianmac.demon.co.uk/complex.htm
We often read/heard that a mix with Weights and Plyo´s ( same day ) can be detrimental for sprinters…
Well we have any guinea-pig here so far ? Don´t forget to tell us how this thing is being. 
Why would it be detrimental? There is still plenty to discuss in terms of order, vol. time of year, etc.
Ok,so what are the basic rules ?
Talking about a session,
what about Squat: 4 sets (8reps + 7reps + 6reps + 5reps raising weight)
followed by drop jumping 4 sets of 10 reps for example ?
What kind of weights and plyo´s can be mixed in a session,
Squat, Bounding Upstairs, Leg Curl Dorsiflexion, Standing Long Jumps…
As we approach a competitive phase what should be better ? Stop complex train or just reduce the volume ?
Thanks
I think a search of the archives may be in order here, not to mention a more in depth study about plyometric methodologies.
Somewhere, Christian Thibaudeau has a very nice post detailing why you should only advance to “advanced” training methods when you need it, not arbitrarily.
If a coach intends for an athlete to utilize plyo’s later in the programme I think some form should probably be introduced from the beginning (other than simple running), for the sake of technique and strength development. Plyometrics cover a whole rnge of different exercises from skipping to depth jumps and running to double arm-drive bounds, so theres really some thing to be gained at all levels of experience.
When I trained hard back in the early 90’s we used to do:
sprintwork/speedwork
gym:
backsquats with a set of tuck jumps or jump squats in between
It was tough but really seemed to help power. 
We’d incorporate them in GPP SPP and taper as the other CNS stuff became more intense.
cheers,
Chris
Chris, do you differentiate sprintwork from speedwork ? 
Did backsquats + tuck jumps + speedwork all 3 in the same day ?
What was the intervals between, can you remember ?
Tks
oops that was a typo I meant the following:
Speedwork: depending on phase could be blocks, short speed, etc
Immediately after speed hit the weight room (as soon as possible afterwards)
Complex example:
Squats with set of tuck jumps in between. (on heavy sets)
ie: 275 oly style backsquats for double or triple immediately followed by a set of tuck jumps (6-8 reps) then wait 2 minutes and do the next set.
Usually around 3-4 heavy sets total with jumps.
It was low volume but seemed effective. Especially for short sprints and power out of the blocks. (0-30meters)
Cheers,
Chris
Who might benefit from complex training the most? If you’re talking about an athlete who runs 10.00-10.25, does he need to learn to express his strength more quickly? Nice to be back.
I would think anyone would. Volume would be dependant on the athlete. I ran 10.8-11.1 on average back then and it helped me alot.
I found it good to use sparingly. (maybe for 2-3 microcycles in GPP and SPP)
Other plyos would take over more later on.