Within the Athletic Development Program most of our work is completed in the form of complexes. Integrated Bodies ADP complexes are strategically constructed from our movement threads to improve specific movement qualities.
In our lower body complexes the combinational exercises include a strength, mobility, and jump/land movement, while our upper body complexes include a strength, mobility, and core exercise. Simply, a complex is a group or combination of exercises completed after one another specifically designed to compliment each other and improve the economy of the work out.
For example, within our squat movement complex, the primary philosophy behind why we squat is to improve our ability to absorb force through our knees and ankles. While the complex will involve a squat exercise progression, it will also incorporate a mobility exercise to improve ankle range of motion; in addition to a vertically orientated jump/land exercise to teach our members how to pattern their mobility and strength qualities into coordinated movement patterns.
The complexes also assist manage the team environment within an IB ADP session. Keeping all of our complexes on a timer, and the entire class starting a new set within the complex at the same time promotes individual accountability within a team environment.
Adjusting the timing of a complex also allows for manipulation of one of our training variables, density. Though it is a simple tool, the complex is an important part of the ADP process. Allowing the program to deliver a series of important exercises in an economical team orientated manner.