As the head coach of the Clujana Sports Association in Cluj (Kolozsvar, Klausenburg) Romania, I personally experienced two very efficient exercise combinations which I presented for my first class coaching board examination (the highest coaching level in Romania). This experiment took place over a three-year period involving more than three hundred different preparation level athletes.
The main purposes for these exercises were to figure out an easier way to do an exercise complex, which would change the monotony of a workout, and at the same time have a greater influence on the neuro-muscular and osteo-muscular system. The two exercises I am referring to be called Javorek's Complex #1, and Javorek's Complex # 2, with barbells or dumbbells.
These exercises can be used as a general warm-up in the first part of a workout using lighter weight and only two-three sets, or as a complete part of a workout with a specific purpose.
What is interesting is that the first two complexes have the same exercises in their circuit, the only difference being the number of repetitions of each and the number of exercise cycles. However is a difference between the Barbell and Dumbbell Complex Exercises, which I will explain later.
My determination for doing this experiment with these two complex exercises it was to try and give more variation to a workout; to try and change the same day-to-day workout routines; to "shock" an athlete's musculature after a hard competitional season and to stimulate the muscular growth or endurance in the preparatory period; to try and build up a specific endurance and cardio-vascular capacity, a specific muscle tone, a good muscular coordination, and a perfectly balanced, well-developed, harmonious musculature. Being an athlete, I learned that the coaches do not give too much time and attention for rebuilding an athlete muscular-tendonal system. Also I learned, that after each competitional season I had a greater improvement if I introduced in my workout some unusual, non-specific exercises, which were stimulating my whole physiological system. My personal belief and the other sports conditioning coaches, who tried with their athletes my Complex # 1 and # 2, exercises, is that they can influence considerably any athlete's improvement.
One of the athletes from this experimental group was Dragomir Cioroslan, USWF Olympic Training Center, Colorado Springs, Co. residence program head coach (bronze medalist in 75 kg. weight class, 1984 Summer Olympic Games, Los Angeles), who, from the beginning of his career as a weightlifter regularly practiced these Complexes. He showed an incredible rhythm of improvement from a beginning body weight of 37 kg in August 1969 to 63 kg in the spring and 65 kg in the autumn of 1972. His snatch improved from 35 kg in August 1969 to 100 kg in the spring and 107.5 kg in the autumn of 1972. In the clean and jerk he went from 50 kg in August 1969 up to 137.5 in the spring and 142.5 in the autumn of 1972. Another example could be Aurel Sirbu, who is still a member of Rumanian National Weightlifting Team, and I started working out with him at age of three, under strict medical supervision, practicing six times a week. His program of course was different from the other older athletes, but still Complex # 1 and Complex # 2 (executing with 10- 20-30% of his body weight) was a big part of his program.
I could continue with several examples because I had such a very good overall improvements in all the athletes tested. I do not mean to imply that my athletes improved and still improve only due to these exercises, but I can say that I am convinced about of their benefits. What is most important to remember is not to abuse these exercises, but to figure out the best period to utilize them as a special preparatory and conditioning exercise. It is also very important to find the optimal weight for each athlete to have the required benefit of these exercises. Like for any other combined exercises the intensity must be taken from the most difficult exercise in the combination. For example, in the Javorek's Dumbbell Complex # 1, which contains upright row, high pull snatch, squat push press and bent over row, the most difficult exercise for an average athlete is the upright row. Therefore, the intensity for the entire Dumbbell Complex # 1 must be taken from the percentage (intensity) of the upright row. In the back squat push press combination; the push press is usually the most difficult, so the intensity should be taken from it and not from the back squat.
One other thing to remember is that it is essential to have perfect body posture, perfect technique of execution, and full range of motion, when performing these exercises. It is important not to change the order of the exercises or to do them with too fast a rhythm.
The upright rows should be performed with knees slightly flexed, especially with beginners and children. If necessary, bending the knees will allow the legs to assist an athlete when raising the bar or dumbbell to the chin.
The Complex exercises could be a very good test-guideline for a coach. It is a certain correlation between performance and the best result of Complex # 1 or # 2. For example, Istvan Tasnadi from A.S.Clujana (silver medalist in the 110 kg. weight class, 1984 Summer Olympic Games, Los Angeles) did his best Complex # 1 with 120 kg, snatching 175 kg and Clean and Jerk 225 kg. Wesley Barnett, 1992 US National 100 kg weight-class, weightlifting champion, being my athlete at J.C.C.C between the years of 1988 - 1990, performed Complex # 1 with 85 Kg for a 142.5 kg snatch and 172.5 kg clean and jerk.
During the preparatory phase, these exercises can be performed every day for two to three sets or the recommended five to six sets three times per week. Throughout the competitional period, these exercises should be used as a warm-up, performing two sets every day plus three times per week with a heavier weight for three sets. Four week before the main competition, the heavy weight complexes should be omitted from the workout altogether.
For sport of weightlifting, all exercises are done on flat foot, but for other sports the athletes should rise up on his/her toes on last phase of high pull snatch, and of the squat push press.
During my coaching years at Texas A&M, College Station, Tx. and my teaching and coaching years at Johnson County Community College, I tried to invent a new complex exercise with dumbbells, being more specific in all sports conditioning and more suitable working with a big number of athletes at the same time. After different tries I got on conclusion that just I need to adjust my Barbell Complex exercises to dumbbells. Upright Row, High Pull Snatch, Squat Push Press, Bent Over Row, it is possible and easy to do with dumbbells also. I needed to change only the Good Morning Exercise. From that reason I considered as necessary to modify the chronological order of the exercises, working out different body segments. In the Dumbbell Complex exercises instead of Good Morning, I introduced High Pull Snatch. To give to the exercise the necessary fluctuation after Upright Row, High Pull Snatch and Squat Push Press, is Bent Over Row and the last exercise is High Pull Snatch again.
As a general recommendation for both, Barbell and Dumbbell Complex exercises is to do without a break in the motions. For example after the Upright Row is done, do not stop at the hip level but continue with the bend over phase of High Pull Snatch; or after the last High Pull Snatch, to stop with the barbell or dumbbells over head and get into the next exercise which is Squat Push Press.
Complex # 1 & # 3, is designed for muscular hypertrophy, basic strength improvement. Complex # 2 & # 4, is designed for endurance sports, with a remarkable cardio-vascular benefit. Both Complex exercises are improving an athlete will power, determination, but Complex # 2 & # 4 is which from psychological point of view develops the most a fighting spirit, the "never give up" notion (conception).
Barbell Complex # 3, # 4, # 5, and Dumbbell Complex # 3, and Complex # 4, I developed in 1995. For very tall athletes and the ceiling is low or for persons who are working out at home in a basement, I added an extra choice of seated variations of certain exercises in order to be able of performing the Complex exercises properly. Also persons with back injuries feel more comfortable with Complex # 3, and # 4, Barbell Complex # 5. I developed for specific endurance sports like cycling, cross country, wrestling, etc.
Depending on the goals of the individual athlete, the numbers of variations are probably unlimited. To satisfy my own coaching goals, I personally developed five BB complex exercises that I use in all sports conditioning. These complexes are included in the following two groups that I consider the major assistance exercise combination groups:
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Depending on your level of conditioning you may complete this complex several times, moving down in reps. So, for example, you might do 6 reps on each exercise the first time, 5 the second and so on until you hit one rep on each. At my best I usually moved from 6 reps down to 1.
Istvan Javorek is a Romanian strength and conditioning coach whom many credit with the development of dumbbell and barbell complexes. He was educated in Romania, prior to the fall of the Soviet Union, and created complexes as part of his coaching degree requirements.
I am not going to pretend I understand a single thing about Soviet strength and conditioning education except that it was often seen as ahead of its time. In the case of Istvan he was required to present new and novel workouts as part of his own education. This, in turn, spawned the creation of the complex.
When I competed in Olympic lifting, I often used a modified Javorek barbell complex. It was mainly to prepare my body for heavy lifting and acted as a warm-up. But it also had a positive effect on muscle mass and even conditioning. be457b7860
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