More on Kettlebell Complexes

The first method of Complex Training we examined
deals with combining similar kettlebell drills
together to form one seamless action.

The second method also known as Complex Training
involves alternating exercises of heavy and light
loads or slow speed exercises with drills that
are performed explosively.

When discussing the other method of Complex Training
it’s important to understand that there are 2 variations
of this method, namely, Russian and Bulgarian.

Let’s examine Russian Complexes first.
Russian Complexes usually consist of 2 exercises
and involve a slow strength movement followed
by a fast strength movement.

This places the emphasis on the motor
quality known as strength- speed.

A common example would be:

A1) Back Squat for 3-5 repetitions
A2) Squat Jumps for 8-10 repetitions

This Complex would be repeated for 2- 5 sets
within one training session.

You could also place the emphasis on the
motor quality known as speed-strength by
placing the faster movement first within the complex, for example:

A1) Squat Jumps for 8-10 repetitions
A2) Back Squats for 3-5 repetitions

Below is an example of a complex with a speed-strength emphasis.

Bulgarian Complexes are simply a Complex that
contains more than two exercises and usually
moves from the slowest exercise to the quickest, for example:

A1) Back Squat for 3-5 repetitions
A2) Kettlebell Snatch for 3-5 repetitions
A3) Squats Jumps for 8-10 repetitions
A4) Box Jumps for 8-10 repetitions

Only 1-3 Bulgarian Complexes should be performed
during one training session.

Below is a good example of moving from a slower drill, a kettlebell snatch, into a faster drill:

What does all this have to do with kettlebell training?

Easy, due to the unique shape and design of the kettlebell,
as well as the short learning curve associated with
classic kettlebell quick lifts, kettlebells are the
ideal training tool for designing complexes.

Kettlebell quick lifts and ballistic exercises can
be combined with plyo-metric exercises such as box
jumps, broad jumps, very quickly and easily.

Likewise, there is no loading and unloading of a
barbell when using kettlebells in conjunction
with barbells during complex training.

To learn How to create killer kettlebell combos and complexes for endurance, strength and coordination that will be the envy of your teammates and competition I recommend you click here: Kettlebell Training for Combat Sports

Also, please check out "Theiry and Application of Modern Strength and Power Methods" by Christian Thibaudeau.