Domination with Compound and Complex Movements
Anthony Lucas
Isolation Movements themselves will not produce power. Don't get me wrong, isolation movements definitely have their place in your training protocol, your training program though, should not be predominately comprised of Isolation Movements.
There are three types of movements one can engage in during a training session. Let's take a second to look at the definitions, as well as the differences, between all three, and how compound and complex movements are essential to power development.
Isolation Movement - Isolation Movement involves only the flexion and extension of one joint. Let's look at the bicep curl. As you can see, the elbow joint is the only joint working during a bicep curl.
Now let's take a look at Compound and Complex Movements. Compound and Complex Movements are natural, safe locomotors of the human body. They are seen in "life" and "sport". Nothing is more functional than a deadlift, (picking up something heavy off the ground with proper body mechanics.) And no other movement is more violent and explosive than a Clean and Jerk or a Snatch.
Compound Movement - Compound Movements involve more than one joint working at a time. A Back Squat is a great example of a Compound Movement. As you can see during a Back Squat, the hips, knees, and ankles are all active.
A Leg Press on a machine is also a Compound Movement, in that the hips, knees and ankles are active, however, the hips are muted, not allowing them to work to their full potential. The hips and core stability are almost taken out of equation. (see below)
Note: the hips never open to full extension
Hip strength is paramount for not only Combat Athletes, but all athletes! Power comes from the ground and is harnessed and transferred via the hips. Strong hips are needed to sprawl, punch, slam, knee, bridge, kick, jump, etc... You get the picture. Moral of the story, free weights or austere equipment are preferred over machines. We'll cover muted hip functions and related issues at another time.
Complex Movement - Complex Movements are king! Complex Movements involve at least two compound movements. As stated above, no other movement is more violent, explosive, and comprehensive than a Clean and Jerk or a Snatch. Both of these movements incorporate loads of muscle. When movements like this are incorporated correctly into your training program they will produce power, strength, stability, and coordination. These movements train the hips to be explosive! (see below)
Note: the violent full hip extension in the third frame of both the Snatch and the Clean & Jerk
Let's take a second and look at power production. Power is defined as the amount of work done in a given period of time. (see below) In other words, to produce power you need to lift a lot of weight in a short period of time. This cannot be done using Isolation Movements.
An athelte has the capability of producing and sustaining 1 horsepower over a short period of time. For instance, a 200lb athlete with a 100lb barbell (300 total lbs) who does 60 thrusters in 60 seconds is producing over 1 horsepower. While these athletes are few and far between, without Compound or Complex Movements it would not be possible. Even at 30 reps in 60 seconds, which is absolutely attainable, will produce 1/2 horsepower!
In summary, when training, keep these facts and pricipals in mind. A well-rounded program will have a majority of Compound or Complex Movements with Isolation Movements "sprinkled" in, as assistance / supplementary work to aid in the more complex lifts.
Here's a sample workout to try on for size...shoot for a sub 5 minute time. When you're finished you will have squatted over 5000 pounds and done 45 pullups in a very short period of time.
3 Rounds for time:
155 pound Back Squat, 11 reps
15 pullups
In the next issue we'll cover proper squat mechanics. Till then, Stay Strong.
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