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Effects of Complex Vs. Compound Training on Competitive Throwing Performance.

Thomas Kyriazis1, Spyridon Methenitis1, Nikolaos Zaras2

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Complex training (CPX) performed in pairs improved competitive throwing performance more than compound training (CPD) performed on separate days. CPX enhanced strength, power, and rate of force development more effectively in throwers.

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Area of Science:

  • Sports Science
  • Strength and Conditioning
  • Athletic Performance

Background:

  • Optimizing training methodologies is crucial for enhancing athletic performance in throwing events.
  • Understanding the differential effects of complex (CPX) versus compound (CPD) training structures is important for periodized program design.

Purpose of the Study:

  • To compare the effects of complex training (strength and power exercises paired) versus compound training (strength and power exercises on different days) on competitive track and field throwing performance.
  • To evaluate the impact of these training modalities on strength, power, rate of force development, and body composition in well-trained throwers.

Main Methods:

  • A counterbalanced design was used with ten well-trained throwers (7 male, 3 female) completing 4-week CPX and CPD phases during a 34-week periodized program.
  • Athletes were assessed for competitive throwing performance, shot put, 1 repetition maximum (1RM) in snatch, squat, and bench press, vertical jumps, rate of force development (RFD), and body composition before and after each phase.

Main Results:

  • Competitive throwing performance increased significantly more with CPX (5.4 ± 2.9%) compared to CPD (1.9 ± 1.7%).
  • CPX training led to greater improvements in vertical jumps, 1RM strength (snatch, squat), RFD, and lean body mass compared to CPD.
  • Changes in RFD, 1RM strength (squat, snatch), and lean mass significantly predicted improvements in throwing performance.

Conclusions:

  • Four weeks of complex training during the precompetition phase yields superior gains in competitive throwing performance, strength, power, and RFD compared to compound training in throwers.
  • The pairing of strength and power exercises within complex training appears more effective for developing the specific attributes required for elite throwing performance.