Complex Training
Complex Training
The following are three complexes that I use in the weeks leading up to training camp to prepare our players for the workloads they are going to experience on the ice. I also use these complexes in lower volume and intensity during the season. They are a great way to maintain strength//endurance and utilize training time efficiently. Two of the complexes have been modified from the original format which I learned from Mike Boyle while working at BU. The other is a traditional Javorek Complex. These are advanced routines and should be well supervised and prescribed to athletes with a high training age.
Mike Potenza
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BAR COMPLEX |
DB COMPLEX |
JAVOREK BAR COMPLEX |
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Snatch x5 |
DB Snatch x5 |
Upright Row x6 |
|
High Pull x8 |
Front Squat to Press x8 |
High Pull Snatch x6 |
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Row x8 |
Double DB Row x8 |
Squat to Push Press x6 |
|
RDL x8 |
DB 1 Leg RDL x5ea |
***Good Mornings x6 which I |
|
Front Squat x8 |
Nordic Skiers x5 |
Change to RDL x6 *** |
|
RFE x6ea |
Step-Ups x6ea |
Bent Row x6 |
|
Push-Press x8 |
High Pull x8 |
High Pull Snatch x6 |
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Push-Up + Scap Push-up x15+10 |
Push-Up + Scap Push-up x15+10 |
|
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X3 sets |
X3 sets |
X3 sets |
