Complex contrast training (CCT) is an exercise modality that utilizes both high-load resistance activity and low-load plyometric activity in a set-by-set fashion within a single exercise session. Such a combination of exercises targets multiple aspects of the force–velocity curve and may thus lead to improvement of various components of physical fitness. However, no previous study has attempted to compare the effects of load-equated two vs. three CCT sessions per week on measures of physical fitness. Forty-five male participants aged 21.4 ± 2.0 years were randomly assigned to either two weekly CCT sessions (CCT-2; n = 15), three weekly CCT sessions (CCT-3; n = 15), or an active control group (CG; n = 15). Selected measures of physical fitness were assessed pre- and post-six weeks of training. The tests included the assessment of 15 and 30 m linear sprint speeds, upper (medicine ball throw) and lower limb muscle power (standing long jump and countermovement jump with arm thrust), muscle strength (isokinetic peak knee extensor/flexor torque), and change-of-direction speed (modified agility T-test (MAT)). Significant group–time interactions were observed for all dependent variables (all p < 0.001, ɳp2 = 0.51–0.78) using ANOVA. Post hoc tests indicated significant performance improvements for the CCT-2 and CCT3 groups for all dependent variables (Hedge’s g = 0.28–3.26, %Δ = 2.4–16.7), including the 15 and 30 m linear sprint speeds (p < 0.001), medicine ball throw (p < 0.001), standing long jump (p < 0.001), countermovement jump with arm thrust (p < 0.001), right leg knee extensor (p < 0.001) and flexor peak torque (p < 0.001), left leg knee extensor (p < 0.001) and flexor peak torque (p < 0.001), and change-of-direction speed (p < 0.001). The CCT-3 group showed greater improvements in MAT compared to the CCT-2 group (g = 3.26 vs. 0.70, p < 0.001). In conclusion, compared to active controls, the load-equated CCT-2 and CCT-3 programs provided similar effects on measures of physical fitness in active adult males. However, an athlete’s goal is to improve their MAT score, the CCT-3 program may elicit greater improvements compared with the CCT-2 program.

The study purpose was to investigate the effect of complex training on aerobic and anaerobic power of amateur athletes. Materials and methods. The study included 30 amateur athletes in soccer and hockey, which were equally divided into two groups, namely an Experimental group who underwent 6 weeks of complex training along with regular training in their sports and a Control Group who only performed their regular sports training. Anaerobic power was assessed by Running-based Anaerobic Sprint Test (RAST) and aerobic power (VO₂max) was assessed by 12-min Cooper run/walk test. The study used the Pre-test Post-test Randomized Group Design, and Paired t-test was used as the statistical technique for data analysis at a significance level of 0.05. Results. At the end of six weeks, the Experimental group showed significant improvement in anaerobic power and VO₂max, while only VO₂max was improved in the Control group (p<0.05). No significant improvement was observed in anaerobic power for the Control group (p>0.06). Therefore, this shows that complex training has significant effect on anaerobic power, while it does not produce significant improvements in aerobic power. Conclusions. Six weeks of complex training integrated with regular sports training can improve anaerobic power. Coaches and athletes, specifically in soccer and hockey, can implement the complex training program in their regular training.