Combining higher-load and lower-load resistance training exercises: A systematic review and meta-analysis of findings from complex training studies.
Level 1 - systematic review of randomized trials
Systematic review and meta-analysis of training intervention studies
PubMed 30683485 · doi:10.1016/j.jsams.2019.01.006
What was done
A systematic review and meta-analysis of five databases (PubMed, Web of Science, SportDiscus, CINAHL, and Scopus up to March 7, 2018) evaluated the effects of complex training (combining higher-load and lower-load exercises in one workout) on lower-body physical performance in healthy participants. Random-effects meta-analyses were conducted for countermovement jump (CMJ) height, squat jump (SJ) height, 1-repetition maximum (1-RM) squat, and sprint times across 5m, 10m, 20m, 30m, and 40m distances.
What was found
The meta-analysis included 33 studies with 1,064 healthy participants. Complex training resulted in significant improvements in CMJ height (95% CI 5.6% to 12.3%), SJ height (95% CI 8.0% to 17.4%), 1-RM squat strength (95% CI 16.4% to 30.7%), and sprint performance at 5m (95% CI -14.8% to -0.9%), 10m (95% CI -6.0% to -2.1%), 20m (95% CI -7.4% to -1.4%), and 30m (95% CI -8.0% to -0.6%). However, compared directly to traditional training methods, complex training showed superior effects only for 1-RM squat (95% CI 0.2% to 13.7%) and 20m sprint time (95% CI -1.6% to -0.1%).
Why it matters
Complex training effectively enhances lower-body jump, sprint, and strength performance, but provides only limited superior adaptations over traditional training programs.
Limits
The comparative superiority of complex training over traditional training for 1-RM squat and 20m sprint was sensitive to single studies. Results for the 40m sprint were not reported in the abstract, and participant characteristics (e.g., training status, sex), specific loading schemes, and rest intervals were not detailed.
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