Medicine ball plyometrics Complex training variations There are numerous variations of complex training. The common set up is designed to stimulate maximum neural engagement and muscle fibre recruitment in a first exercise, either resistance or isometric, before following it up with the performance of a second exercise which is performed at significantly increased speed. The second exercise can often be categorised as being either plyometric or ballistic. It is designed to both utilise the PAP effect from the first exercise whilst also further increasing neural activation and muscle fibre recruitment. As a result, this enhances the athlete's ability to move powerfully. Combat athletics Complex training can be used by combat athletes such as boxers and martial artists in order to improve their performance. For instance, boxers may use complex training in order to increase their punching power. This may involve some sport specific variations, such as the plyometric segment of the training being punching. For example, a boxer may use a cable pulley machine to add resistance to their punches, have a rest for somewhere between 30 and 240 seconds, and then practice explosive punching without any resistance on a punchbag. Weight lifting A version of complex training can be used in weight lifting; it is also referred to as contrast loading. A heavy set of lifting is followed by a lighter set of lifting; both sets should be performed in an explosive manner. The increased activation of the nervous system and recruitment of muscle fibres in the heavy set allows for the lighter set to be performed in a more powerful and explosive manner. Weight lifting can effectively demonstrate the effects of post-activation potentiation. For example, if a person lifts a light weight, and then lifts a heavy weight, before lifting the light weight again, the light weight will be relatively easier to lift and feel lighter the second time it has been lifted. Because the intense activation of the nervous system and correspondent recruitment of muscle fibres which occurred in conjunction with the heavy lift has allowed the person to perform more powerful movements, and the weight therefore feels relatively lighter. Another resistance based explanation involves the example of heavy suitcase, light suitcase i.e. after lifting a heavy suitcase, a person lifts a similar size, but light suitcase with no idea what is in it; as the person has just been carrying a heavy suitcase, their level of