October/November 2021 - 46

Ground-Based Activities
" We're not powerlifters. We're not body-builders. We're not Olympic
weightlifters. But we use a lot of these disciplines from those categories. "
Warner, strength and conditioning coach for Virginia
Tech's women's basketball team, said.
At Virginia Tech, they believe in pushing against the
ground. And to put more force into the ground Warner
wants his athletes lifting more weights and doing
more plyometrics to develop their muscular tree. The
Hokies have incorporated ideas like maximum effort
from powerlifting, repetitive effort from body-building,
dynamic effort in Olympic weightlifting, and neuro-rate in
plyometrics and agility drills.
" We're not powerlifters. We're not body-builders.
We're not Olympic weightlifters, " Warner said. " But we
use a lot of these disciplines from these categories. And
all of them are involved in ground-based activities that
translate into greater achievement of power and force.
" What we're after is fast-twitch muscle fibers - those are
the ones that win games, hit home runs, get the knockouts
in the ring, score touchdowns, and dunk basketballs. That's
what we're really after here, " he continued.
To groom those fast-twitch muscle fibers, Warner
introduces methods Complex Training and Contrast
Training that combine the aforementioned schools
of training. Complex Training generally involves the
execution of a resistance-training exercise using a
heavy load (1-5 rep max) followed relatively quickly by
the execution of a biomechanically similar plyometric
exercise. For example, executing a set of squats followed
by a box jump. Contrast Training refers to contrasting
heavy and light loads, performing all high-load strength
exercises at the beginning of the session, followed by
lighter load power exercises at the end.
The physiological rationale that explains the efficiency
of complex training is a phenomenon called postactivation
potentiation (PAP), the power capability of a
muscle is enhanced after it has been subjected to intense
contractions. This acute power augmentation is mainly
due to an increased neural activity that occurs through
the recruitment of more fast-twitch motor units. So,
the heavy resistance training subjects that muscle to
an intense contraction, and our neural system becomes
highly activated - it knows what it just did and it's ready
to do that again.
" It's not only very beneficial for the athletes but it's more
enjoyable than just lifting weights all the time. They're
doing something athletic and moving, " Warner said.
The results speak for themselves, and not just within
the Hokies training facility. A 2017 study entitled,
" Short-term adaptations of following Complex Training
in team sports: A Meta-Analysis, " found that complex
training leads to positive effects on vertical jump height
46 | Training & Conditioning | October/November 2021
and improved sprint performances between 15 and 30
meters. In this study, the training variables that seem to
most influence the positive response to complex training
in team sports are the duration of intervention (6+
weeks), the resistance training intensity (~85% per 1RM),
and the rest intervals (~2 minutes).
The volume of complex training should be low enough
to avoid excessive fatigue and the rest time should be
based on the time allotted within the weight room, but
two minutes is ideal. Sets of 2-5 should be considered for
any complex pairs with 2-8 repetitions during the weight
training component and 4-10 repetitions during the
plyometric component.
EXAMPLES OF COMPLEX TRAINING PAIRS
HEAVY EXERCISES
Squat
Deadlift
Standing Barbell Shoulder
Press
Bench Press
Snatch or Clean
EXPLOSIVE EXERCISES
Squat Jump
Standing Broad Jump
Overhead Med Ball Throw
Plyometric Pushup
Jump Squat
According to another study, entitled, " Effects of a
Contrast Training Program without External Load on
VJ, Kicking Speed, Sprint, and Agility of Young Soccer
Players, " even if you don't have access to weights you still
can reap the benefits of complex training. Bodyweight
isometrics, like holding a squat position, followed by
explosive moments, like jumping motions. This study
was done over 12 weeks with twice-a-week highintensity
contrast training sessions and implemented as a
substitute for some soccer drills during in-season practice
with at least two days of rest between sessions.
" I can't think of too many athletes that wouldn't want
those results, " Warner said.
The benefits of complex training aren't limited only
to athletes in team sports, it can also be useful for
endurance athletes. Studies have shown increases in
strength and power while lower run times for distance
runners.
When it comes to weight training, getting bigger
doesn't always equate to getting better. Sometimes it's
simply upgrading the tools you already have to unlock
your potential. Through ground-based training, it boils
down to this: you get back what you put in. n
October/November 2021

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