Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports. Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength will improve.
Complex training to improve strength supersets a power exercise with a biomechanically similar strength exercise. An example would be repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations.
You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1RM. This is an advanced training method and should not be performed by athletes who do not have adequate stabilization strength and muscular strength.
Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw). It is also advisable to choose exercises that mimic the movements in your sport (transfer-of-training-effect).
Complex training to improve strength is designed to increase strength throughout the full range of motion.
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Mark Dilworth, BA, PES
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