BARBELL COMPLEXES
Barbell Complex One
The strength and conditioning coach must firstly ensure that an athlete can perform each individual barbell complex exercise separately before attempting to combine such exercises together within a barbell complex. The first barbell complex detailed involves performing the following exercises within a sequential order:
Power Clean > Front Squat > Push Press.
Barbell Complex Two
The second detailed barbell complex further taxes the neuromuscular and bioenergetic systems by adding a deadlift repetition to the start of the barbell complex. The second barbell complex detailed involves performing the following exercises within a sequential order:
Deadlift > Power Clean > Front Squat > Push Press
Barbell Complex Three
The third detailed barbell complex taxes the neuromuscular and bioenergetic systems further still by adding a second over head movement in the form of a split jerk at the end of the barbell complex. The third barbell complex detailed involves performing the following exercises within a sequential order:
Deadlift > Power Clean > Front Squat > Push Press > Split Jerk
Snatch Receive Position Complex
The remaining barbell complexes detailed focus more on improve a particular area of an athletes Olympic weightlifting competency, but can also be applied as an effective form of power endurance based training. The following barbell complex focuses on improving an athletes confidence within the snatch receiving position:
Snatch Push Press > Overhead Squat > Pressing Snatch Balance > Snatch Balance
Overhead Performance Complex
The second Olympic weightlifting / power endurance specific barbell complex focuses on improving overhead speed strength performance, and involves performing the following exercises within a sequential order:
Push Press > Power Jerk > Split Jerk > Split Jerk
Clean Performance Complex
The third Olympic weightlifting / power endurance specific barbell complex focuses on improving clean 2nd pull performance, and involves performing the following exercises within a sequential order:
High Hang Clean > Hang Clean > Clean Pull > Clean