I am looking for barbell circuits that can be done for both performance and strength as a pre-workout. So far, I have found a few workouts.
Bear Complex
5 rounds for load
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press
DT
70kg Deadlift, 12 reps
70kg Hang power clean, 9 reps
70kg Push Jerk, 6 reps
Circuit Training
Complexes like this fall more into the category of Circuit Training.
Circuit Training is Metabolic Training. It is effective for...
1) Increasing you metabolism long after your workout is over.
That increase in your metabolism has to do with EPOC, Excess Post Oxygen Consumption.
It amounts to over charging your "Metabolic Credit Card". Since you cannot immediately pay it off, your body (like a Credit Card company) allow you to pay it off over time, with interest; meaning you burn more calories/body fat for hour after your workout.
2) It is an effective conditioning method, GPP (General Physical Preparedness ) Training Method.
3) It can be employed as a means of warming up; as long it isn't so taxing that it kills your strength training session.
However, it is...
Ineffective for Strength and Power Training
1) Maximum Strength is developed with load of 85% of 1RM, Repetition Max.
2) Power is developed with load of...
a) 48 - 62% of 1 RM, Repetition Max with Traditional Strength Exercises; Squat, Presses, Deadlifts, etc
b) 70 - 80% of 1 RM, Repetition Max with Olympic Movements: Power Cleans, High Pulls, Power Snatches, etc. Kettlebell Swings also fall into this category.
Fast Twitch Muscle Fiber
Strength, Power and Speed Training develop the Fast-Type IIa and "Super Fast"-Type IIb/x Muscle Fiber.
These Fast Twitch Muscle Fiber are "Shooting Stars". They are exhausted in approximately 10 - 15 seconds.
This in part has to do with the Fast Twitch Muscle Fiber "Running out of gas", ATP/Adenosine Triphosphate. More to come.
Once they are exhausted, they are no longer being trained or developed.
The Slow*Type i Muscle Fiber engaged and trained.
The Phosphagen Energy/ATP System, AKA: Alactate
Maximum Strength, Power and Speed Training utilize ATP, Adenosine Triphosphate for fuel.
As noted above, is it pretty much depleted in 10 - 15 seconds.
Thus, Circuit Complexes are ineffective in the development of Maximum Strength, Power and Speed.
Anti-Glycolytic Training
Circuit Training falls into the Glycolytic Energy Training System.
Strong First is an advocate of A + A Training and avoiding the Glycolytic Energy System; Anti-Glycolytic Training, minimizing lactate production. Lactate build up lead to a decrease in Maximum Strength, Power and Speed.
Bodybuilders training revolves around training in the Glycolytic Energy System. That because lactate production (The Burn) triggers anabolic muscle growth.
With that in mind, research by Dr Jonathan Oliver found a hypertrophy training protocol that allows to you increase muscle mass while maintaining and/or increasing Power, Speed and Maximum Strength via Anti-Glycolytic Training.
Cluster Set Training
Cluster Sets are set of repetition with in a set.
An exercise is performed for 1 - 3 Repetitions. A short rest period of 10 - 45 seconds is taken. It is then followed by another sub set of 1 -3 Repetition. Additional sub sets of 1 - 3 Repetition can be continued.
Squat Cluster Set Example
Sub Set 1: 135 lbs X 3 Reps
Rest: 20 Seconds
Sub Set 2: 135 lbs X 3 Reps
Rest: 20 Seconds
Sub Set 3: 135 lbs X 3 Reps
Rest: 20 Seconds
This concludes 1 Custer Set.
ATP Restoration
These brief Rest Periods between each Cluster Set allows for ATP Restoration; you refuel your muscles. The longer the Rest Period between Cluster Reps, the greater the restoration of ATP.
1) 30 Second Rest Period: Research show that up to 50% of Muscle ATP is restored.
2) 45 Second Rest Periods: Research (Dr Greg Haff/former Olympic Lifter) found that up to 79% of Muscle ATP is restored.
3) Anti-Glycolytic Training: Taking short rest period between sub sets of repetition is ATG, It decreases lactate build up. Metaphorically speaking, these short rest period allow the body to take out the garbage (lactate) rather than letting it build up to the point of muscle fatigue.
EMOM, Every Minute On The Minute
A much more effective method of increasing Power and Speed and to some degree Maximum Strength is the EMOM Method.
This is Cluster Set Training. If falls into the same category as HIIT (High Intensity Interval Cardio Training) and HIIRT (High Intenstiy Interval Resistance Training).
Take Home Message
Complex Circuits are an effective method for Metabolic Training, GPP Method and can be employed for Warm Ups.
They do promotes some increased in Maximum Strength, Power and Speed to a small degree. However, not as well as other methods.