by Last updated on October 9, 2026 (originally published on March 26, 2015)
Up until about 50 years ago, most athletes were told to avoid resistance training because the misperception was that strength training would actually reduce their athletic performance. Of course, we now know that a proper strength and conditioning program is essential for athletes who want to reduce their risk of injury and enhance their performance.
Athletic performance is based on a number of skills that can be developed through a sports conditioning program. This particular program focuses on improving both muscular strength and power using a technique called post-activation potentiation (PAP), also commonly referred to as complex training.
Complex training combines strength and power exercises from the Load/Speed Training phase of the ACE Integrated Fitness Training® (ACE IFT®) Model to improve both muscle force production (strength) and the rate of force production (power). A complex training set involves performing two exercises back to back, with a brief rest period in between. The first exercise is a strength exercise using a heavy weight for four to six repetitions (ideally fatiguing by the final rep). The second exercise is a power exercise focusing on explosive movement for five to eight repetitions. There should be a 30- to 45-second rest interval between the strength and power exercises and a 90- to 120-second minute rest interval after both exercises.
It is important to perform a number of mobility exercises for a proper dynamic warm-up before attempting a high-intensity training program. There are two ways to do a complex workout: Complete all complex sets of one exercise before moving on to the next or combine the exercises into a circuit. Circuit training allows you to reduce the rest time between complex sets, which increases the challenge of the workout.
| Complex | Exercises | Intensity | Repetitions | Sets |
| 1 |
Deadlift |
4–6 RM |
4–6 |
3-4 |
|
Rest 30-45 seconds |
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|
Kettlebell swing |
8-10 RM |
5-8 |
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|
|
Rest 90–120 seconds |
|
|
|
| 2 |
Pull-ups (modified, if necessary) |
Body Weight |
To Fatigue |
3-4 |
|
Rest 30-45 seconds |
|
|
|
|
|
Medicine ball slams |
5% body weight |
5-8 |
|
|
|
Rest 90–120 seconds |
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|
|
| 3 |
Split-leg goblet squat (both legs) |
4-6 RM |
4-6 |
3-4 |
|
Rest 30-45 seconds |
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|
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|
|
Lateral bounds (ice skaters) |
Body weight |
5-8 |
|
|
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Rest 90–120 seconds |
|
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|
| 4 |
Dumbbell thruster |
4-6 RM |
4-6 |
3-4 |
|
Rest 30-45 seconds |
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Burpees |
Body weight |
5-8 |
|
|
|
Rest 90–120 seconds |
|
|
|
| 5 |
Medicine ball lifts with hip rotation |
10% body weight |
4-6 each side |
3-4 |
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Rest 30-45 seconds |
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Fast rotations |
5% body weight |
5-8 each side |
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|
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Rest 90–120 seconds |
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| 6 |
Dumbbell incline press |
4–6 RM |
4-6 |
3-4 |
|
Rest 30-45 seconds |
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|
|
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Explosive push-ups |
Body weight |
5-8 |
|
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Rest 90–120 seconds |
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Note: RM = Repetition maximum (e.g., 6-RM = a weight that allows for a maximum of 6 repetitions)
Exercises:
Deadlifts
Kettlebell Swings
Pull Ups
Medicine Ball Slams
Split-Leg Goblet Squats
Lateral Bounds (Ice Skaters)
Dumbbell Thrusters
Burpees
Medicine Ball Lift with Hip Rotation
Fast Rotations
Dumbbell Incline Press
Explosive Push Ups
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