Complex training

[lkh]

@tb2010

what is meant by proper rest? i have read that the heightned arousal state of the muscles, or something of that nature, diminishes fairly quickly right after

and i assume low reps have to be used to prevent muscular fatigue from making the plyos very low quality (<5 reps im assuming?)

From the table in the Verkhoshansky link I gave you above (I’m leaving out the plyos that Charlie recommended AGAINST in Edmonton), Dr. Verkhoshansky lists:

Squats 2X2 @80-85% 3-4 min rest
set break 3-5 min
box squats (explosive) 16-24-32kg (2-3)X(4-6) rec 3-4 min

The key for doing this is that the second workout MUST be explosive to get the intended effect.

Also note that Dr. Verkhoshansky says that this workout should be the first in a day (so it would not be weights after speed in CFTS) and the rest after this workout should be at least 4 hours.

I might (and have) done this very workout as a replacement for speed, but not in addition to speed (though I suppose you could do tempo 4 hours later).