Dumbbell and barbell complexes have proven very popular in recent years amongst the S&C community. They are probably most widely used within Martial Arts circles as they are great at developing large work capacities.
I use them extensively with young and developing athletes as a basis before moving onto more specific work later on.
The man credited with developing them is Istvan Javorek, Head Fitness Coach at Johnson County Community College. Javorek was a Romanian Weightlifter and bodybuilder before making his home in the USA. His ideas have been copied extensively, with his book "Complex Conditioning" being a great resource with hundreds of different workouts in there.
I was lucky enough to be introduced to his work 3 years ago at a 2- day workshop.
Coach Javorek was kind enough to answer a few questions I sent him here:
- Thanks for taking the time to answer these questions. I have been using your complexes or variations of them for 3 years now with great success. How did you come up with the concept?
*****On my own, being physically weaker than my team mates, I tried to figure out new ways to improve and catch up with them. Later as a college student, I started to research on different methods of physical stimulation. As a young coach, I started to transfer in practice my college year experiments and I was always looking for better methods to improve my athletes faster than other coaches. This desire was leading me to experiment variation of combination exercises which culminated in Dumbbell and Barbell Complex # 1 and # 2.
- Have you got a new book coming out, if so what is going to be in it?
*****I work several short books: Squat routines and leg exercises; Abdominal routines; Boxing, Wrestling, Track athletes (throwers, jumpers, sprinters) conditioning; etc.
- You have mentioned in your book that you know 700 different dumbbell and barbell exercises- have you come up with any others?
*****Several of them of course are not that much practical, but I am usually getting 2-3 new exercise /year which are very practical. Several times my athletes are suggesting some different version and if I consider practical, I try to include them in my programs.
- Research has yet to catch up with this type of training- do academics find it difficult trying to quantify the results?
*****I think, if I would be younger I would get involved in a very serious experiment , but right now I am just following from “outside” how fast is spreading between the coaches my philosophy, and how so many “big name” coaches are implementing in their programs, claiming as their innovation. Read this part of an email, from a gentleman, what he sent me a few days ago:“Dear Coach Javorek,First off, thank you for your wonderful contribution to the strength & conditioning world. I am a big fan of your work however I am slightly embarrassed that it has taken me this long into my career to purchase your material. I have witnessed countless individuals use your material or some derivative to teach aspiring professionals their revolutionary techniques over the last 18 years without citing the master. I have to say that I am saddened by the lack of respect. I want to note that I subscribe to a similar philosophy as you in regard to your love of dumbbells, steps and stairs and use some form in my programming. ………..”DP
- One thing I have noticed is that there are few rotational exercises in the complexes- why is that?
***** there are sports which requires more balance-stabilizing musculature or call it more as neuro-muscular pathways. For a basketball, baseball, volleyball, tennis player it is much more beneficial a rotational overhead press(push or squat version also) or curls, or bent over rows, than just straight parallel or linear dumbbell position. This is the “magic” about the dumbbells : unlimited range of motion!!
- I think the complexes are great for pre season training and generating a great work capacity. Here in the UK most sports have a 30-40 week playing season, how would you adjust the complexes to suit an in season programme?
*****Actually I did and I still use different complex exercises during the “playing season”. After a game day the next day would be more beneficial practicing 4- 6 sets of DB or BRB (depends on sports) Complex # 1 or # 2 (also depends on sport) than just rest or practice.The reason is, that after the game, an athlete not just physically but mentally also is tired. I am convinced that the best recovery from that stage always an “active rest” excluding the specific sport. And Javorek’s DB or BRB complex # 1 or # 2 would perfectly satisfy this request. All of my teams are doing in this way, and the next day they are motivated for their hard practices again!!
- How do you come up with the names for the lunge walk complexes- together with wave squats they are particularly tough!
*****Every time I do a workout I am thinking some new innovations, and working with so many different sports in a year-round preparation, several times juts “clicks in” some new ideas. Then I try those ideas out. I look for the feedback from athletes, and if it works, then I experiment them longer and finally I used them in new programs. Right now I am working some new (easy!!ha-ha, ha) version of wave squat!!
- How long have you been coaching, what do you think makes a good coach?
*****I forgot already!! I am just kidding: I am coaching since 1967!!!Good coach is made: Knowledge of:All sports Biomechanics;Exercise physiology;Specificity of a respective sport;Enthusiasm and loving coaching;Patient and understanding, but a continuous great motivator who could inspire the positive attitude to his athletes;Communicating with other coaches, sharing ideas;Respect the feed backs from athletes;Never consider that everything what you do is correct and to have the guts of recognizing mistakes (accept criticism) and correct them as soon as possible!!
- What do you think makes a good athlete?
*****I met in my life amazingly talented athletes, who did not achieve anything, because of lack of motivation. At the same time I met less talented athletes but very motivated and achieving great .Now: a great talent and hard worker makes the Great champions!!Istvan "Steve" Javorek USA College Strength & Conditioning Coaches Hall Of Famer JCCC Professor Fitness & All Sports Conditioning Head CoachJCCC Athletic Hall Of Famer USA Weightlifting Senior International Coach Missouri Valley Weightlifting Coaches Hall of Famer Emeritus Coach of Romania Please visit my web site and my new book preview: www.istvanjavorek.comThanks
James
Enhancing Sports Performance
www.excelsiorgroup.blogspot.com
Comments
Whatever the activity or sport, every coach should read this quote from the interview: "Respect the feed backs from athletes;Never consider that everything what you do is correct and to have the guts of recognizing mistakes (accept criticism) and correct them as soon as possible!! "
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Rob Robson
Co-founder, iStadia.com
Keith
Keith Irving
iStadia
Enhancing Sports Performance
www.excelsiorgroup.blogspot.com