Becoming an Athlete

I've been using barbell complexes regularly and systematically for the last month to make steady and consistent progress in my performance with Clean & Jerk, and Snatch. I've read a lot of articles that simply give you a menu of complexes and combos to choose from to make a killer finisher. It doesn't take a genius to figure string together random combinations of barbell movements performed for 5-8 reps each.  Any combination will leave you sucking wind and sweating buckets.  This random approach to exercise selection, rep ranges, and load progression won't make you any better and will likely lead to plateaus or possibly injury. So what's the difference between a combo and a complex? Coach Dan John summarizes a Complex best: A complex is a series of lifts back to back where you finish the reps of one lift before moving on to the next lift. The barbell only leaves your hand or touches the floor after all of the lifts are completed. Although you can do them

Man, this current phase is just incredible.  We had to build up our work capacity to reach this level, but is yielding fantastic and balanced results.  Functional mass, increases in strength, work capacity, and endurance across several energy systems. The basic framework is: Train Mon, Wed, Fri Whole Body Circuit: Same circuit every session - legs, upper push, upper pull Power Development: using a variety of combination lifts and complexes build on Clean variants or Snatch variants. Alternate every session between Snatch-focus and Clean-focus Hypertrophy: Focus on one or two body parts and smash with volume and high time under tension Whole Body Circuit: weeks 1 - 4 Mon, Wed, Fri: 3 circuits of a. Squat: wk1,2 - 20 reps; wk3,4 - 15 reps b. T-bar row: wk1,2 - 15 reps; wk3,4 - 12 reps c. Pushup:  wk1,2 - 15 reps; wk3,4 - 20 reps Power Development: weeks 1 - 4 Monday: medium load complexes; e.g. 3 x 3-3-3-3 (4-movement complex) Wednesday: light load complexes: