Squat Complexes - Practical application and examples

As those of you who follow me on social media may already know, I like to utilize many complexes in my own training. Especially in my squat training, which will be the focus of this article.

Before we jump into what squat complexes are and how to apply them in your training, lets briefly discuss what a complex is. Complexes are simply a series of exercises performed in a sequence as a single set. Complexes are utilized extensively in Olympic weightlifting where you may see an athlete perform a clean, then a front squat, and then two jerks as one set. This is just one example of innumerable complexes that can be utilized based on the needs of the athlete. The idea behind complexes is improving the strength of a specific portion of a movement, or movement pattern involved in the competition movement.

In Olympic lifting the events are clean and jerk and the snatch, so the number of complexes applicable to these movements is great. Basically each of their competition movements are already pairing several movements together. In powerlifting the competition movements are more simple, but mechanical efficiency is still key. A simpler movement means one can have more attention to detail on the movements that ARE a part of the sport. Complexes can be applied to help one achieve this goal, while also serving as a more “sport specific” way to improve a weak point.

Specificity is key in training. The further out from a competition, the more general your training can be. The closer you get to your competition or the date you want to be able to display your skill on competition movements, the more specific your training should become. Powerlifters already do this in many ways. Think about pause squats to improve strength from the bottom of a squat, or board presses to improve triceps strength and lockout on a bench. Much of the idea of the conjugate system’s max effort selection is based upon selecting movements that are pretty similar to a competition movement, but target weak points—such as using a SSB for squats to bring up the mid back for squats, rather than just doing traditional back work. Complexes just take it further by combining multiple movements or ranges of motion in a meaningful way to improve the competition movement. They can be utilized for max effort work, assistance work or dynamic effort work based on how they are structured. Although they can be applied to more than just the squat, that will be the focus of this entry.

Squat complexes are one of my favorite tools for building a big squat. They are a great way to get more bang for your buck in terms of strength gains with submaximal weights during both “off season” and meet prep, and as previously mentioned are a great way to improve weak muscle groups with greater competition specificity. Further out from competitions, I utilize a greater variety of specialty bars both for max effort movements and complexes in squat training. As the competition gets closer, the specificity must increase, so while specialty bars may still be utilized, their frequency of use will be lower and selection will have meet day in mind! For example as a meet approaches, if a specialty bar is selected it is more likely to be the bow bar (AKA Buffalo, or Duffalo bar) than the SSB. This is because the bow bar still takes pressure off the shoulders, still makes you focus more on keeping the mid and upper back tight, but is far more similar in feel to a straight bar that will be used at the competition.

When building your complex you also want to consider where you break. The vast majority of people are not held back by their legs in the squat, but rather by their torso rigidity, back strength, and technical efficiency. For this reason I frequently use long pause squats in my squat complexes, as they are excellent at improving torso strength. In general, the bottom of a squat is also where you are at the greatest mechanical disadvantage, so a long pause also strengthens most people’s weakest position. Typically the long pause is put at the beginning or in the middle of the complex rather than at the end. After a long pause or series of pause squats, I like to program full range of motion squats. Usually full range of motion squats performed at competition tempo are included at the end of the complex.

There are several reasons it is beneficial to perform full range of motion movements after isometrics. As previously mentioned, pausing allows us to emphasize a weak point. Performing full reps after an isometric (pausing means you will be performing an isometric) also improves coordination through the movement, in comparison to having the potential to do the opposite if you are only performing a maximal isometric at a given position. Subjectively, performing a full rep after having performed a rep with a pause often makes one feel more “locked into the groove” or technically efficient. In short, it’s a great technique drill, in addition to making you stronger where you typically are the weakest. 

I do not use a long pause in all complexes though. It really depends on how the complex is being applied. Complexes can be applied for max effort,  dynamic effort, or assistance work.

When applying squat complexes to max effort squats, a few of my go to complexes are as follows.

·        Pause Squat, One and a Quarter Squat, Squat.

·        8 second pause squat, Max Reps after up to a weight where only 1-3 reps after the pause is appropriate. This complex emphasizes contractile strength by allowing the stretch reflex to dissipate significantly on the first rep.

·        30s pause squat, 1-2 five second pause squat, 1-3 three pause squat pause squat, 1-3 pause squat, 1-2 squat. This complex emphasizes torso strength over leg strength.

·        3 squat bottoms, 3 full squats

·        One and a quarter squat.

·        One and a quarter squat, full squat.

I enjoy and find it useful to add accommodating resistance to these at times as well. I would shy away from doing that on the complex which includes the 30s pauses, but I use accommodating resistance at times with up to 8s pauses. I really like adding bands to the first and last complex listed above for max effort work. When applying squat complexes to dynamic effort work, I almost always add accommodating resistance and/or contrast with a jump, Olympic movement or kettlebell swing.

When it comes to selecting complexes for dynamic effort work, you want to emphasize explosiveness more. As a result the following are squat complexes I find useful when utilized in dynamic effort work.

·        Pause squat, two squats

·        One and a quarter squat, squat

·        One and a quarter squat, 3 squat bottoms, squat

·        Pause squat, two one and a quarter squats, squat

·        Two squat bottoms, two squats

·        Two pause squats, 3 squats

·        8s pause squat, 2 squats

·        Squat, 8s pause, 2 Squats

·        5-5-x tempo squat, 2 squats against bands

·        5-3-x tempo squat, 2 squats against bands

·        5-1-x tempo squat, 2 squats against bands

o   Bands are highly recommended for the last three complexes.

While the above aims at emphasizing power and the stretch reflex, the next complexes are aimed at general strength development, hypertrophy and fit into the category of assistance work. I program specialty bars on these complexes more than the max effort and dynamic effort movements, although specialty bars may be used anywhere they fit, and to reiterate, even on the “assistance work” complexes listed below, the closer to a meet you are, the more important specificity is! These are intended to be performed after your primary movement(s) for the day.

·        5 second pause squat, 3 pause squats, 1-3 squats as able.

·        3 pause squats, 3 squats

·        8s pause squat, 1-5 pause squats, squat

·        30s pause squat, max reps on squats after with a weight allowing 3-6 reps after the paused rep.

·        30s pause squat, 8s pause squat, 8s pause squat, 1-3 pause squats, 1-3 squats

·        5 squat bottoms, 5 squats

·        3 squat bottoms, 3-5 squats

·        3 squat bottoms, 8 second pause squat, 3-5 squats

·        6 squat bottoms, 6 squats

In addition to building a big squat, squat complexes can also be used to build some big wheels! Performing partial range of motion work or isometrics coupled with full range of motion work is a great way to add slabs of muscle to your legs. Try one of these six complexes if you really want to emphasize hypertrophy.

1)     2 squats with 5 second eccentric, 8 second pause squat, 2-3 pause squats, 3-7 squats at normal tempo as you are able.

2)     3 squats, 30s pause squat, 4-8 squats at normal tempo as you are able.

3)     1 squat, 8 squat bottoms, 1 pause squat, 2-5 squats at normal tempo as you are able.

4)     Three 5-5-x tempo squat, 3-5 squats at normal tempo as able. Perform against bands!

5)     5-8-x tempo squat,  four 5-0-x tempo squats, 3-5 normal tempo squats against bands!

6)     10 squat bottoms, 10 squats

Number one, four and eight will hit your hamstrings hard! Two and eight will hit the adductors the hard. Three and six will hit the glutes the hardest. Six is going to give you the most time under tension, and will also make you feel like you are dying—but in a fun way! They will all trash your whole lower body and build some thick thighs!

Whenever you pick a complex for max effort work, add it into a max effort rotation, or try and progress it over a three week block. When you pick one for dynamic effort, keep it for a three week block and progress the load weekly. You will have to base it on bar speed for that particular movement series, as a straight up percentage guess won’t be sufficient here. When you are selecting a complex for assistance work I find it best to progress it over a three week block, although it can also be included more sporadically in conjunction with weeks of more traditional assistance work. There are many ways to program this, so be smart, think critically and apply it in the best way for your goals and circumstances! Hopefully this guide to squat complexes will be helpful along your journey, and maybe raise new thoughts and questions!

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