Get ready for a storm…
It’s time for THUNDER and LIGHTNING baby- this time featuring the TRX Suspension Trainer!
In terms of fitness, I use the phrase “Thunder and Lightning” to describe something called Complex Training
where you alternate between a heavy strength training exercise
performed at maximal or near-maximal effort and a lighter, unloaded
power training exercise performed explosively for the same muscle
group(s) or a similar movement pattern. Please note that this is
different than complexes, which involves performing a series of
exercises consecutively without rest using the same training tool.
Furthermore, this style of training is also often referred to as Contrast Training. Here’s where I feel the two differ:
Complex Training involves pairing a strength and power exercise
for the same muscle group(s) or movement pattern using 2 distinctly
different exercises and/or training tools. For example, pairing sandbag
zercher squats with TRX jump squats – both exercises involve squatting
but use different loads and separate pieces of fitness equipment to get
the job done.
Contrast Training involves pairing a strength and power exercise
for the same muscle group(s) or movement pattern that simply reduces the
load of the strength exercise used prior to allow for faster, more
explosive muscular contractions. For example, pairing weighted push-ups
with unloaded bodyweight push-ups – it’s the same exercise, just using a
different, contrasting load.
At the end of the day, complex training and contrast training are
virtually identical so let’s not split hairs. Plus, like anything in
fitness, the actual terminology is far less important than digging into
the actual science and method behind the madness – so let’s do just
that!
Let’s first begin by clearly and concisely defining strength and power and outlining the difference between them.
What is strength?
Strength is a term used to describe the total amount of force your
neuromuscular system can produce. It is the foundation upon which all
subsequent bio-motor skills are built.
Thus the strength training exercise is the THUNDER part of the complex
set. It is performed at high levels of resistance at a slower, more
controlled speed for 30 seconds of work followed by 30 seconds of rest
before you perform the power exercise it’s paired with.
I recommend a particular 3-1-X tempo is used allowing for up to 6 reps
in 30 seconds followed by a 30-second rest and transition. This means
you will lower the weight/load in 3 seconds, pause for a count, and then
explode back to the starting position and repeat for time. This tempo
eliminates the stretch reflex, the natural bounciness and elasticity in
your muscles and connective tissues, and thus forces your muscles to
fully engage and work harder.
What is power?
Power is a term used to describe the amount of work completed per unit
of time. In other words, it’s the ultimate combination of strength and
speed.
Thus the power training exercise is the LIGHTNING part of the complex
set. It is performed at low to moderate levels of resistance (or less
resistance than the strength exercise) and at a high speed for 15
seconds of work followed by 30 seconds of rest. Then you move onto
another complex set for a non-competitive movement pattern in a circuit
format to get in a great whole body workout.
For example, a complex set for the lower body could include pairing
sandbag zercher squats with TRX jump squats as previously mentioned.
Simply put, doing heavy sandbag zercher squats first will boost
performance on the TRX jump squats to follow.
Why?
Studies show that performing a strength training exercise prior to a
power training exercise for the same muscle group(s) or a similar
movement pattern results in greater Type II-b fast-twitch muscle fiber
recruitment for the muscle groups involved and thus provides greater
gains in power and the rate of force development.
This phenomenon is called Postactivation Potentiation (PAP) and
it describes the enhanced and immediate muscle force output of explosive
power training movements after a heavy strength training exercise is
performed (Robbins, 2005).
Here is a great quote from top strength coach Nick Tumminello about this
phenomenon in his article “Contrast Training for Strength, Power, and
Size”:
“Researchers have suggested that these mechanisms are involved in creating PAP:
nervous system (CNS) supercharges itself by throwing more motor units –
muscle fibers and the nerves that activate them — into the job, and by
taking off the brakes that would ordinarily inhibit an expression of
all-out power.”
is to pick up something lighter off of the floor after you’ve just
picked up something heavy, or how much faster you feel when sprinting on
a flat surface right after you just ran up a hill – your neuromuscular
system is basically jacked up way beyond normal and is thus capable of
executing a movement with greater speed.
For this reason, complex training has recently gained popularity in the
fitness community due to it’s ability to provide a natural ergogenic
effect, or performance-enhancing benefit, by optimizing force and power
production above and beyond performance achieved without the use of the
PAP protocol (Robbins, 2005). And the PAP phenomenon can potentially
maximize the performance of explosive activities like weight lifting,
sprinting, jumping, and throwing in addition to boosting athletic
performance in power sports like football, basketball, baseball, and
track and field (French, Kraemer, Cooke, 2003; Hilfiker, Hubner, Lorenz
& Marti, 2007).
The result is that complex training provides a better overall training effect including a:
- Greater muscle-building and fat-burning stimulus for some killer whole body toning and tightening
- Bigger metabolic disturbance resulting in a larger calorie burn both during your workout and in the 24-48 hours post-workout
- Boost in strength, power, and athletic performance to bust through any frustrating training plateau
Now that we know the method behind the madness, below is an outline of a
special TRX version of this cutting-edge complex training:
TRX THUNDER and LIGHTNING- Complex Trisets: You will alternate
between 30 seconds of work for a strength exercise followed 15 seconds
of rest for a power exercise for 3 consecutive complex sets.
Complex Set#1- Knee-Dominant Lower Body Movement
THUNDER: Sandbag Zercher Squats Variation
LIGHTNING: TRX Jump Squats Variation
Complex Set#2- Upper Body Pushing Movement
THUNDER: TRX Handstand Push-ups Variation
LIGHTNING: Band Speed Push Presses Variation
Complex Set#3- Upper Body Pulling Movement
THUNDER: Close-Grip TRX Rows Variation
LIGHTNING: Battle Ropes Slams Variation
POSTERIOR CHAIN BONUS (substitute for aforementioned
knee-dominant category, switch between both lower body options from
cycle to cycle within the same workout, or alternate between both
options from workout to work)
Complex Set#1- Hip-Dominant Lower Body Movement
THUNDER: TRX Leg Curls Variation
LIGHTNING: Kettlebell Swings Variation
I should also mention that the incomplete rest periods between movements
results in a cumulative fatigue over the course of the 20-minute
workout that will dramatically improve work capacity, cardiovascular
conditioning, and muscular endurance as well.
Lastly, the thunder and lightning complex training soundtrack even comes
complete with a vocal metronome that announces the 3-1-X tempo in which
you will perform the strength training exercise to fully automate your
workout- pretty slick if I might say so myself!
Are you ready for the TRX Thunder and Lightning Challenge??
We shall see 
Crank it!
BJ
PS- If you want to crank it with the TRX TODAY, visit:
PPS- Power, automate, and enhance this workout with the THUNDER and LIGHTNING Track available in the Apple iTunes Store:
PPS- Our best-selling app, iWorkout Muse PRO for the iPhone and iPod
Touch, allows you to build custom interval training soundtracks mixed to
your favorite music:
