Training

Keep It Together

Should you combine strength and power training?

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Keep It Together

 HYPOTHESIS 

A study done at the University of Athens explored the effects of doing strength and power training on alternate days (compound) to combining them in a single workout (complex).

 RESEARCH 

Eighteen young men completed compound workouts or complex workouts three times per week for six weeks.

 FINDINGS 

Power performance increased only with compound training. Strength increased after both compound and complex training. Muscle fiber cross-sectional areas increased significantly only after complex training, suggesting greater muscle hypertrophy.

 CONCLUSION 

If power is a priority, use compound training. If strength (and size) is the primary goal, use complex training.

 APPLICATION 

To improve power, do heavy bench presses on Monday and plyometric pushups on Thursday, for example. For strength and size, begin with benches and follow that with plyometric pushups. – FLEX

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