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Old 08-20-2008, 03:03 AM   #1
Rafael Garcia
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Jonathan Chaimberg (UFC trainer) complex training

Today i read about Jonathan Chaimberg article, an ufc conditioning trainer that is starting to be very famous in the circuit of profesional fighters (he is training Dennis Kang, Jardine or Georges St Pierre). He is using successfully complex training (plyometrics) with circuits.circuits which incorporate heavy low-repetition exercises (like weighted pullups) followed by explosive plyometric movements (like medicine ball slams). And of course, he periodize searching for power, endurance, stamina, etc. Here is a video:

http://www.youtube.com/watch?v=2HMvkZoyX7Q (safe link? OP did not say)

http://www.youtube.com/watch?v=aClZxAfsJ7M

What do you think about this kind of trainings?

Are a bit similar to crossfit wods, but a bit viased for specific training, right?

Last edited by David Wood; 08-20-2008 at 05:32 AM.. Reason: Rafael, please designate if links are "safe" for work and family, or not . .. on EVERY link you post.
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Old 08-20-2008, 04:27 AM   #2
Steven Anderson
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Re: Jonathan Chaimberg (UFC trainer) complex training

Yup, pretty crossfittish, but not so specific, the movements are still varied and random. A lot of these MMA guys have been doing this style of training or are moving to this style now anyways. Crossfit, rosstraining, gymjones, they're all basically doing/promoting the same type of HIIT. Good stuff though.
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Old 08-20-2008, 05:13 AM   #3
Rafael Garcia
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Re: Jonathan Chaimberg (UFC trainer) complex training

Quote:
Originally Posted by Steven Anderson View Post
Yup, pretty crossfittish, but not so specific, the movements are still varied and random. A lot of these MMA guys have been doing this style of training or are moving to this style now anyways. Crossfit, rosstraining, gymjones, they're all basically doing/promoting the same type of HIIT. Good stuff though.
As you are saying, more and more mma athletes are moving to this kind of workouts (as we can see on ufc all access for example too). metabolic based circuits.

But this workouts seems a bit more similar to rosstraining from my point if view than crossfit. As you can see, they are metabolic too (you dont rest between series and perhaps dont during circuit reps too) but they look like are training more different exercises, they combine high reps & low weights with high weights & low reps (complexes), a bit more strength viased and the whole season takes more time.

Anyway, at this workouts they are showing perhaps random movements for core workout, but for sure they train specific movements too that they dont show :-).
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Old 08-20-2008, 07:30 AM   #4
John Hansen
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Re: Jonathan Chaimberg (UFC trainer) complex training

Quote:
Originally Posted by Steven Anderson View Post
Yup, pretty crossfittish, but not so specific, the movements are still varied and random. A lot of these MMA guys have been doing this style of training or are moving to this style now anyways. Crossfit, rosstraining, gymjones, they're all basically doing/promoting the same type of HIIT. Good stuff though.
Developed by the Soviets, "complex training' -- what the OP is asking about and what GSP is doing in the second video -- isn't very Crossfit at all.

Complex training is typically a set of low reps near your 1RM followed by a set of explosive movements that work the same muscles. (The dumbbell press followed by the medicine ball toss in GSP's video.) Long rests are taken between supersets. It is said to build speed/explosiveness. It isn't HIIT, though the athletes in the rest of the video were doing HIIT.

I haven't found too much information on the 'net about complex training. Here's one article, though.

http://www.personaltrainertoday.com/...rticle_713.htm (w/f/s)

Ross also has an article using isometric holds in complex training.

If you have others, please post them.
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Old 08-20-2008, 07:50 AM   #5
Phillip Garrison
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Re: Jonathan Chaimberg (UFC trainer) complex training

More athletes train similarly to this, than don't. Complex training, and block training are very common
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Old 08-20-2008, 05:42 PM   #6
Chris Bate
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Re: Jonathan Chaimberg (UFC trainer) complex training

You can find an article by Prof. Verkhoshanksy (pioneer in block periodization) here called "RESISTANCE EXERCISES AS A SPECIALIZED MEANS FOR PHYSICAL PREPARATION OF ATHLETES" that describes this pretty well. You have to create an account to view the pdf though.
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