i m having a lot of trouble at my hip-area, as many sprinters seem to have :o
At the GPP-DVD(39min-40min) Charlie is speaking about the hypercomplex to provide such probs. I remember him saying this word “hypercomplex” also at the weightlifting demos and at some other places(forum etc.).
My question is:
How/Which exercises include this complex and when do i perform them?
I know already that CF said 1-3sets. Doing 3 at high int. days.
So; is the hypercomplex trained after speed work/weights ???
I think it is this exercise, it is also shown on the dvd
its this exercise but on a flat bench. You hold a bar around chest level and when going up, you do a rowing movement with the bar, so you go up and the bar moves to your chest.
But CF said that 3 sets per exercise is good on h.I.-days or you can also do 1set/exercise on tempo days.
i dont really understand why the order with this set-scheme is like this. I had suggested it the other way around: 3 sets on tempo days.
I have the DVD and know the exercises(but thx for your effort ). But i also remember other exercises on other DVDs.
My idea was to create a list of exercises which are a part of the hypercomplex.
I will go through the GPP-DVD and write them down. Maybe you think: “Mmmh, this one is missing” and complete the list.
By the way: 3 sets with ~4-6exercises(i guess) is pretty much, isnt it. Especially on speed days and weights(both have a great impact on the lower back)???
The exercise that you can do almost every day (not necessarily) and has been suggested by Charlie, I think, is the reverse hypers, which is the reverse movement of the hyper-complex with bent or straight legs and with/without some resistance.
I would use the hyper-complex early on, certainly before the Max. Strength phase.
Hope it helps!
yeh the cf display the hypercomplex in the dvd was with bw-lightloads so you can them like that everyday. i chose to go with a heavier load once a week.
so just to clarify hypercomplex and reverse hypers if done with lighter weights can be done in 3 sets on low int days. And if done with heavier weight should be done on high intensity days. Or is that no matter whatif doing 3 sets they both should be done on high intensity days
). But i also remember other exercises on other DVDs.
