Effect of 4-week complex training on physical performance among recreational male collegiate athletes

A growing body of literature shows a keen interest in complex training as an alternative training program to improve athletic performance. Inconsistent results remain mixed regarding its effectiveness, particularly in recreational male collegiate athletes. This study aims to evaluate the effects of 4-weeks complex training program on speed, agility, explosive power, and strength among recreational male collegiate athletes. A total of 48 participants (19.35 ± 1.51) from a public college volunteered, consented to participate and were randomly assigned between complex training group (CTG = 24) or control group (CG = 24). The participants underwent four physical tests assessing speed (30-meter sprint test), agility (Illinois Agility test), power (Countermovement jump test) and strength (1-RM Bench Press test). The findings revealed that CTG shows statistically significant improvements in all variables, (p < 0.05), while no significant changes detected in all variables for CG (p > 0.05). Both CTG and CG have shown significant Group × Time interaction in all variables (p < 0.05). The outcome of this study shows that 4-weeks of complex training intervention provide improvement on several physical performance among recreational male collegiate athletes. This suggests that complex training able to improve strength and power within one single training session.