Complex and Contrast Training: Does Strength and Power Training Sequence Affect Performance-Based Adaptations in Team Sports? A Systematic Review and Meta-analysis

Abstract

Cormier, P, Freitas, TT, Rubio-Arias, JÁ, and Alcaraz, PE. Complex and contrast training: Does strength and power training sequence affect performance-based adaptations in team sports? A systematic review and meta-analysis. J Strength Cond Res 34(5): 1461–1479, 2020—The aims of this meta-analysis were to examine the effects of 2 different strength and power training sequences (complex: CPX; and contrast: CNT, training) on performance-based adaptations in team sports {lower-body strength (1 repetition maximum [1RM]), vertical jump (VJ), sprinting, and change of direction (COD) ability}, as well as identify factors potentially affecting said adaptations (i.e., athlete level, type of sport, intensity, and duration). CPX is the combination training that alternates biomechanically similar high load weight training exercises with lighter load power exercises, set for set (e.g., squats followed by countermovement jumps). CNT is the combination training where all high load strength exercises are performed at the beginning of the session and all lighter load power exercises at the end. After an electronic database search (PubMed, SPORTDiscus, and WoS), a total of 27 articles were included in the meta-analysis. The effects on outcomes were expressed as standardized mean differences (SMDs). Baseline to postintervention overall results for the studied variables: (a) 1RM: large effects for CPX (SMD = 2.01, 95% confidence interval [CI] 1.18–2.84) and CNT (SMD = 1.29, 95% CI 0.61–1.98); (b) VJ: large effects for CPX (SMD = 0.88, 95% CI 0.42–1.34) and medium effects for CNT (SMD = 0.55, 95% CI 0.29–0.81); (c) sprint: large effects for CPX (SMD = −0.94, 95% CI −1.33 to −0.54) and small effects for CNT (SMD = −0.27, 95% CI −0.92 to 0.39); and (d) COD: large effects for CPX (SMD = −1.17, 95% CI −1.43 to −0.90) and medium effects for CNT (SMD = −0.68, 95% CI −1.20 to −0.15). Regarding the studies that contained a control group: (a) 1RM: large effects for CPX (SMD = 1.61, 95% CI 1.12–2.10) and CNT (SMD = 1.38, 95% CI 0.30–2.46); (b) VJ: large effects for CPX (SMD = 0.85, 95% CI 0.45–1.25) and medium for CNT (SMD = 0.50, 95% CI 0.19–0.81); (c) sprint: medium effects for CPX (SMD = −0.69, 95% CI −1.02 to −0.36) and CNT (SMD = −0.51, 95% CI −0.90 to −0.11); and (d) COD: large effects for CPX (SMD = −0.83, 95% CI −1.08 to −0.59), and there were no control groups for CNT. In conclusion, both training interventions may lead to positive performance-based adaptations in team-sports with CPX interventions potentially leading to slightly greater effects.

Post-activation performance enhancement strategies in sport: a brief review for practitioners

“…For instance, while this training approach is theoretically based on an expected PAPE effect of the heavy loads on the lighter loads of biomechanical similarity, it appears that these 2 assumptions are false since (1) there are no studies systematically reporting the PAPE effects during each session of the examined interventions; (2) there is no evidence on the superiority of biomechanically similar exercises for PAPE [7]. Further, the use of complex training approaches does not seem to be better than the use of contrast training, which consists of performing first all the heavy loads and subsequently the lighter loads at the end of the training session [60]. This point is important as it suggests that the effectiveness of these approaches may be more based on the combination of different stimuli, independently of the order, than on the use of a single stimulus for training adaptations [61].…”

“…The use of heavy loads before lighter loads of biomechanical similarity is known as complex training [60]. recent reviews and meta-analyses have confirmed the long-term effectiveness of this approach for the enhancement of specific sport tasks, such as jumping and sprinting [60][61][62]. However, there are a number of issues to be considered before implementation.…”

“…This point is important as it suggests that the effectiveness of these approaches may be more based on the combination of different stimuli, independently of the order, than on the use of a single stimulus for training adaptations [61]. From a practical point of view, when considering the need of a sufficient recovery time for the purported PAPE [60] and the necessity of individualized interventions [63], the use of complex training would not seem time-efficient and would be very difficult to be implemented in sports settings. Therefore, until future studies confirm the necessity of PAPE responses during complex training interventions for achieving greater improvements in the long term, there is not sufficient evidence to prefer complex training over contrast training or the use of different training stimuli over different days.…”

Effects of Complex Training on Sprint, Jump, and Change of Direction Ability of Soccer Players: A Systematic Review and Meta-Analysis

“…In the last four decades (Fleck and Kontor, 1986), a considerable amount of published studies have analyzed the effects of CT on athletes' physical fitness and some metaanalyses have attempted to congregate the extant literature (Freitas et al, 2017;Bauer et al, 2019;Cormier et al, 2020;Pagaduan and Pojskic, 2020). Some meta-analyses have also been conducted specifically on team sports athletes (Freitas et al, 2017;Cormier et al, 2020). However, these studies included athletes with different sporting backgrounds (i.e., soccer, futsal, basketball, volleyball, rugby, football, water polo, track and field, and handball), potentially biasing the results for a particular sport, such as soccer.…”

“…Therefore, in order to clarify the specific effects of CT (and its moderators; e.g., programme duration) on soccer player's physical fitness performance, the aim of this meta-analysis was to evaluate the effects of CT interventions on sprint, jump, and COD ability among soccer players. With reference to previous studies (Freitas et al, 2017;Kobal et al, 2017;Bauer et al, 2019;Cormier et al, 2020), we hypothesized that CT would be effective in improving soccer players' physical fitness, with greater effects observed as compared to a control condition. Accordingly, our research question was: what are the effects of CT interventions (and its moderators) on sprint, jump, and COD ability among soccer players when compared to a control group?…”