multi-compound exercises
Moderators: Ironman, Jungledoc, ianjay, stuward
multi-compound exercises
I was curious to see what people think about doing multi-compound exercises, and where they fit into programs. Using the sling systems together,moving in all planes of movement such as a 1 leg deadlift with row. Does this type of training have a place within a weightlifting routine. I generally see these exercises in mini-circuits.
An example would be:
torsonator pull/push x15
Dumbbell push up with rotation (doing a pushup then holding the dumbbell out with a straight arm as you rotate your torso) x15
Lateral bosu plyo jumps x15
3 sets or so, then onto the next mini-circuit/superset
I understand the components of fitness used in the exercise, it has a mix of plyo/muscular endurance and strength with conditioning in there too. Where can you fit this type of training into a routine and progress. I did similar circuits to these that were advertised as 'functional' training, but i found no real way to monitor the progress.
Can someone tell me what the purpose or training goals would be, for someone who uses this or similar exercises.
Thanks in advance!
An example would be:
torsonator pull/push x15
Dumbbell push up with rotation (doing a pushup then holding the dumbbell out with a straight arm as you rotate your torso) x15
Lateral bosu plyo jumps x15
3 sets or so, then onto the next mini-circuit/superset
I understand the components of fitness used in the exercise, it has a mix of plyo/muscular endurance and strength with conditioning in there too. Where can you fit this type of training into a routine and progress. I did similar circuits to these that were advertised as 'functional' training, but i found no real way to monitor the progress.
Can someone tell me what the purpose or training goals would be, for someone who uses this or similar exercises.
Thanks in advance!

Re: multi-compound exercises
They're good as metabolic exercises. As strength, or even muscular endurance or hypertrophy they leave something to be desired since you won't be using appropriate weights to challenge the muscles. A popular metabolic resistance workout is complexes, mainly those developed by Javorek. His site's not very good but the training is: http://www.istvanjavorek.com/page2.html" onclick="window.open(this.href);return false;
"Lateral bosu plyo jumps" sounds like an injury waiting to happen.
If you really are interested in plyometrics, Michael Yessis is the expert, or at least, he's the one that introduced the concept to the Western world. There are several exercises on this site: http://www.exrx.net/Lists/PowerExercises.html" onclick="window.open(this.href);return false;
"Lateral bosu plyo jumps" sounds like an injury waiting to happen.
If you really are interested in plyometrics, Michael Yessis is the expert, or at least, he's the one that introduced the concept to the Western world. There are several exercises on this site: http://www.exrx.net/Lists/PowerExercises.html" onclick="window.open(this.href);return false;
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD
Re: multi-compound exercises
First off i would like to say that I see absolutely no point ever to use a bosu ball unless you want to get better at standing on a bosu ball (Maybe rehab work). Also there is nothing "Plyo" about bosu balls. They make you weaker and inhibit power production. So it would be more of a anti-explosive exercise.
Those other exercises would suit some balance and core training, and motion/motor control exercises. They are good for improving stability through movements on different joints. I would do these two in the warm-up or as the last exercises of the workout. The strength or endurance component isn't too strong especially on the DB push-up hold, since it's a very difficult movement.
Those other exercises would suit some balance and core training, and motion/motor control exercises. They are good for improving stability through movements on different joints. I would do these two in the warm-up or as the last exercises of the workout. The strength or endurance component isn't too strong especially on the DB push-up hold, since it's a very difficult movement.
Last edited by Dub on Mon Aug 12, 2013 6:46 am, edited 1 time in total.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: multi-compound exercises
Are you considering using this yourself? If so, this isn't really the way it should work. You determine YOUR goals, then develop an approach that works for you. You don't find an interesting workout and try to fit it's goals!sav wrote:Can someone tell me what the purpose or training goals would be, for someone who uses this or similar exercises.
On the other hand, maybe you just came across this odd routine and are trying to figure out why anyone would possibly invest time and effort in it?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: multi-compound exercises
thanks!I only have a muscular endurance base at the moment, i will work my way up to plyometrics perhaps.stuward wrote:
If you really are interested in plyometrics, Michael Yessis is the expert, or at least, he's the one that introduced the concept to the Western world. There are several exercises on this site
Dub wrote:Those other exercises would suit some balance and core training, and motion/motor control exercises. They are good for improving stability through movements on different joints
Could you recommend me to a source to find out more about motion/motor control exercises? By the sounds of it, its exactly what im looking for. I really want to separate these movements from my strength and conditioning sessions to produce better results.
I was doing these types of workouts for 3 months, they are what i consider a functional way of training, they cover everything, except of course max strength/max power. I am trying to put together a good routine, but the so many of the recommended workouts for discussion such as, squat,bench,deadlift,row,shoulder press,chins seem lacking. I think the whole motor control aspect of it is what kept me attracted to it.Jungledoc wrote:Are you considering using this yourself? If so, this isn't really the way it should work. You determine YOUR goals, then develop an approach that works for you. You don't find an interesting workout and try to fit it's goals!
On the other hand, maybe you just came across this odd routine and are trying to figure out why anyone would possibly invest time and effort in it?
I'm trying to separate all of the components of fitness related to these types of routines so i can better improve on each one, i'm not trying to be a metro-sexual with an aesthetic look like you deduced from my other post.
Any advice is appreciated, i am just looking to learn, as i just finished my Personal Training course and am looking into and understanding many different types of training to use for clients.
Re: multi-compound exercises
You are replying to Dub, Stu and me, none of whom said anything about metro sexual or aesthetics. We love Kenny, but we aren't him. We type better than he does.
I'm a little surprised about the personal training thing. It takes me back to "why are you asking us for advice"? You don't seem to have much confidence in your course.
I'm a little surprised about the personal training thing. It takes me back to "why are you asking us for advice"? You don't seem to have much confidence in your course.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
-
- Powerlifting Ninja
- Posts: 1109
- Joined: Sun Dec 24, 2006 10:36 am
Re: multi-compound exercises
The Money Exercisessav wrote:I was curious to see what people think about doing multi-compound exercises, and where they fit into programs. Using the sling systems together,moving in all planes of movement such as a 1 leg deadlift with row. Does this type of training have a place within a weightlifting routine. I generally see these exercises in mini-circuits.
The exercises the produce REAL results are multi-joint/compound movements.
"A 1 leg deadlift with a row" is a foofoo exercise.
"Show or Go"
You more concerned with "Show" than "Go".
You obsess over stylish, fashionable, trendy movements...you have a metrosexual perspective of movement.
I have a good friend who is much like you.
Intensity
The key to anything, especially making progress in exercise is intensity.
Foofoo exercise are more like frosting on a cake.
Without the cake, there isn't much need for the frosting.
"You can't shoot a cannon from a canoe." Hatfield
Strength is the foundation on which every other strength is built.
Compound movement are the foundation of strength.
Using foofoo movement amount Hatfield's statement above.
Correcting Hatfield's Statement
With that said, Hatfield was not entirely correct.
You can shoot a cannon from a canoe, ONCE. Then the boat sinks.
First Thing FirstAn example would be:
torsonator pull/push x15
Dumbbell push up with rotation (doing a pushup then holding the dumbbell out with a straight arm as you rotate your torso) x15
Lateral bosu plyo jumps x15
Compound movement need to be performed and emphasized first, not this stuff.
Lateral Bosu Plyo Jumps for 15 Reps?
This makes no sense. How did you ever come up with this?
Plyometrics
Plyometrics are a method of increasing the myotatic reflex (stretch reflex).
Perform them on a BOSU ball does nothing from the drive off the ball to the landing to elict the myotatic reflex.
15 Reps
Plyometric are a speed and/or power movement.
Speed and/or power is evoked with repetition movement of 1-5 Repetitions.
"A Camel is a Horse..."
As someone once said, "A camel is a horse designed by a committee."
The committee initially wanted to make a better horse...that didn't happen.
What you have done is take bits and pieces of training movements and method and redesigned it until a whole new animal...like the committee.
"A little knowledge..."I understand the components of fitness used in the exercise, it has a mix of plyo/muscular endurance and strength with conditioning in there too.
You have a small "understanding of the components of fitness".
It has virtually NO plyometrics in it and very little Limit Strength.
As the saying goes, "A little knowledge is dangerous."
You aren't capable of writing a good program correctly.
If you really understood the components of exercise, you would NOT ask that question.Can someone tell me what the purpose or training goals would be, for someone who uses this or similar exercises.
Working Backwards
The "Training Goal" is the key to writing a program.
Once the objective is determined, you then select the exercises, rest period between sets, between repetitions, the training percentage, etc.
Taking A Trip
It like taking a trip.
First select the city you are going to and THEN lay out the plan to get you there.
Driving Around Lost
Right now you are driving around lost. You have no idea of where you are going.
Map
You delusion is that you THINIK you "understand the components of fitness".
That amount to THINKING you know how to get to a city you've NEVER been to.
You need a map.
Pre Planned Program
You need to get a "map".
A "map" in your case is a pre written program that has a proven track record.
Once you learn how to get there, ONLY then write your own program "map" on how to get there.
Kenny Croxdale
Thanks TimD.
Re: multi-compound exercises
I can't really. I have no source for these. They are your basic dynamic stability exercises. The only thing differing among them is the location of the external resistance and the location and direction of movement. You need to understand the basic concept of joint stability, and the basic consept of dynamic/static stability for that matter, for which Gray Cook is one of the top resources.sav wrote: Could you recommend me to a source to find out more about motion/motor control exercises? By the sounds of it, its exactly what im looking for. I really want to separate these movements from my strength and conditioning sessions to produce better results.
For example holding something overhead while doing a movement (lunges, TGU's, windmills, walking) is great for stability and motion control and neuromuscular training. Or single-leg exercises are another one.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: multi-compound exercises
Sorry, my mistake. My course was good, but some of the things they teached, especially the 'functional movement' week of study we did, didnt tie in well with everything else i had learned. They talked about the sling systems, and using multi-compound movements to target these systems. Which basically just means things like i suggested using a rotation with a upper body pull or push and a lower body movement all in the same exercise.Jungledoc wrote:You are replying to Dub, Stu and me, none of whom said anything about metro sexual or aesthetics. We love Kenny, but we aren't him. We type better than he does.
I'm a little surprised about the personal training thing. It takes me back to "why are you asking us for advice"? You don't seem to have much confidence in your course.
Like i said, i did not develop the program. I am posting it here for a reason, and that reason is because an experienced personal trainer who is the coordinator at the personal training course came up with it, and i don't understand the point of it, it seems all over the place.No, i only did it because of the whole idea of using multi-compound movements to increase cardio endurance felt much better then a 3 day split with cardio in between. I am here to understand why one of my teachers at the personal training course advocated movements like the torsonator push/pull and single leg dead lift with row.kenny croxdale wrote:You obsess over stylish, fashionable, trendy movements...you have a metrosexual perspective of movement
I didnt. Coordinator at the personal training course made it up. Maybe i didnt explain it properly, its similar to box lateral shuffle but with a bosu ball, and a focus on jumping high.lateral bosu plyo jump. This makes no sense. How did you ever come up with this?
They are compound and multi-compound movements, but i think i understand what you are saying.Compound movement need to be performed and emphasized first, not this stuff.
"A little knowledge..."
You have a small "understanding of the components of fitness".
It has virtually NO plyometrics in it and very little Limit Strength.
As the saying goes, "A little knowledge is dangerous."
You aren't capable of writing a good program correctly.
As for the rest of the criticism, yes i know how to tailor a program to someones needs and goals. I am just confused by this routine.
Re: multi-compound exercises
I would say the purpose is wasting time.Can someone tell me what the purpose or training goals would be, for someone who uses this or similar exercises.
You were learning from a "clipboard cowboy" as we sometimes call them. I agree it's all over the place, and I don't understand the point either. It's typical of most trainers. Poorly designed routines of "foo-foo" (thanks, Kenny) exercises.I am posting it here for a reason, and that reason is because an experienced personal trainer who is the coordinator at the personal training course came up with it, and i don't understand the point of it, it seems all over the place.
As are we all.I am just confused by this routine.
Most personal trainers seem to come up with routines that are nothing but exercises like this one:
Re: multi-compound exercises
Thank you all for clarifying, i was very confused.
-
- Powerlifting Ninja
- Posts: 1109
- Joined: Sun Dec 24, 2006 10:36 am
Re: multi-compound exercises
I didnt. Coordinator at the personal training course made it up. Maybe i didnt explain it properly, its similar to box lateral shuffle but with a bosu ball, and a focus on jumping high.[/quote]lateral bosu plyo jump. This makes no sense. How did you ever come up with this?
Clueless CoordinatorCompound movement need to be performed and emphasized first, not this stuff.
This person has no idea what they are prescribing.
BOSU Ball
The use of a BOSU Ball in performing jumps is insane.
Common sense and research has demonstrated the Limit Strength, Power and Speed are evoked and developed on HARD surfaces...a box, concrete, asphalt, etc.
Running In Sand
Using a BOSU Ball, any stability device, is equivalent to running in sand.
Initial Limit Strength, Power and Speed are lost when the surface shifts under your feet.
Who Is the FASTEST Sprinter?
a) The Sprinter who runs on concrete.
b) The Sprinter who runs in sand...or mud.
You Don't Know, What You Don't KnowLike i said, i did not develop the program. I am posting it here for a reason, and that reason is because an experienced personal trainer who is the coordinator at the personal training course came up with it, and i don't understand the point of it, it seems all over the place.
Okay, I get it. You don't know enough to know if the personal trainer is right or wrong.
Experience Trainer
Experienced at WHAT? It definitely NOT how to train an individual.
Your right, "it is all over the places" and is a program that is incorrectly written.
The group that post on this board is one of the smarter groups, they can provide with good information.
Also, do you own research...Read, Study...\
Kenny Croxdale
Thanks TimD.
Re: multi-compound exercises
sav, what is the name of the course? How much did you pay for the it?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
Re: multi-compound exercises
Thanks again. It was a cert III and IV in fitness, done in australia at Australian fitness academy,Melbourne. Cost roughly $300 per course, total length of combined courses was 25 weeks i think, 3 days a week + work experience. The theory side was good, which conflicted with this whole "foo-foo" training that they showed us.
Re: multi-compound exercises
There's a photo on their home page of a guy doing Bosu pushups.
http://courses.ausfitnessacademy.com.au ... ctor-work/
http://courses.ausfitnessacademy.com.au ... ctor-work/
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan