note: Originally published on WaterPoloPlanet.com.
Complex?
A complex is a series of movements performed in a row with the same load. In the video below, I use a complex consisting of 5 different movements using a 25lb plate. Performed for 5 reps/exercise for 1-2 sets ends up being a very good warm up and dynamic flexibility training for the hips and shoulders. Do more sets or reps with short rest periods and you now have a conditioning session.
With complexes, you can get through a lot of different movements in a short period of time and they require very little equipment.
Exercises in the video:
- Goblet Squats x 5
- Split Squats x 5/side
- Halos x 5/direction
- Cossacks or side to side squats x 5/side
- Bent Over Row x 5
40 total reps for 1 set.
Video Link: http://www.youtube.com/watch?v=oyEq_MujiTY
Sticking to these movements or variations of them and you will be well prepared for the pool.
From a long term athletic development (LTAD) perspective, the movements are important at all levels BUT how you program them will be very different. What is depicted in the video is something more applicable to an athlete in the Train to Compete (competitive High School or youth regional/national team) or Train to Win (NCAA, Sr. National team, Professional).
In the early stages of development, these movements should be introduced but only one at a time. So, by the time the athlete reaches a higher level with much greater training volume and intensity the coach can take these movements and introduce them to these athletes in a series or complex.
Try them out and please let me know how you are using them with your athletes.
If you are an athlete, do you feel better in the water after doing a dry-land warm up like depicted in the above video?
Enjoy and Be Well,
Michael Reid, B.HE. CSCS, RKC
