Linear complex training periodization on athletic performance development

Lineer kompleks antrenman periyodizasyonunun atletik performans gelişimine etkisinin incelenmesi

Atilla Şahan¹, Hilal Kılınç², Alay Kesler³, Soner Hamza⁴ ,Yeliz Kahraman^5*

*Correspondence: Yeliz Kahraman

¹Akdeniz University and Sport Science, Antalya, Türkiye, Atillasahan@Akdeniz.Edu.Tr. Orcid: 0009-0000-7185-2348
²Associated to Profesor, Hilal Kılınç, Dokuz Eylül University, Sport Science Faculty, İzmir Türkiye, kilinc.hilal@deu.edu.tr. Orcid: 0000-0001-6348-9753.
³Alay Kesler, İstanbul University Cerrahpaşa and Sport Science Faculty, İstanbul, Turkey, alayk@hotmail.com. Orcid: 0000-0002-7232-6072.
⁴Phd. Soner Hamza, İstanbul University Cerrahpaşa and Sport Science Faculty, İstanbul, Türkiye, orcid: 0009-0008-0382-4730
⁵Akdeniz University, Health Science Institute, Sport Science, Konyaaltı, Pınarbaşı Street, Antalya, Türkiye yelizkahramana@hotmail.com  Orcid: 0000-0001-8209-4087

Doi: https://doi.org/10.5281/zenodo.18868483
https://www.ijoss.org/Archive/v3-i1/ijoss-Volume3-issue1-06.pdf

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Received / Gönderim: 23.10.2025 Accepted / Kabul: 16.02.2026 Published / Yayın: 28.02.2026

Abstract

Complex training is a strength and conditioning method that combines high-load resistance exercises with plyometric movements to enhance neuromuscular performance and athletic power output. This study aims to examine the effects of linear complex training periodisation on the development of athletic performance and to evaluate the training parameters that contribute to improvements in strength and power. The training model integrates resistance and plyometric exercises within a single session and manipulates variables such as load intensity, repetition schemes, exercise selection, and rest intervals. The literature indicates that complex training programs implemented over 4–10 weeks can lead to significant improvements in muscular strength, power output, and overall athletic performance. High-load resistance exercises contribute primarily to maximal strength development, while plyometric exercises enhance explosive power and neuromuscular efficiency. In addition, manipulating intra-set and inter-set rest intervals, typically ranging from less than 30 seconds to approximately 5 minutes, plays an important role in optimising neuromuscular adaptations. Findings also suggest that combining multiple exercise modalities within complex training protocols may yield greater improvements in 1RM strength and maximal power output than single-exercise protocols. Furthermore, complex training periodisation supports both strength–power and strength–speed phases of athletic development, allowing athletes to improve muscular performance and sport-specific physical capacities. In conclusion, linear complex training periodisation is an effective method for enhancing athletic performance by improving strength, power, and neuromuscular adaptation. Proper manipulation of training variables, such as load, volume, rest intervals, and exercise combinations, is essential to maximise training outcomes and prevent excessive fatigue. Therefore, complex training can be recommended as an effective strategy within strength and conditioning programs for athletes across various sports disciplines..

Keywords Complex training, linear periodization, strength and power development, athletic performance

Öz

Kompleks antrenman, yüksek yükle uygulanan direnç egzersizleri ile pliyometrik egzersizlerin aynı antrenman oturumu içerisinde birleştirilmesine dayanan bir kuvvet ve kondisyon yöntemidir. Bu çalışmanın amacı, doğrusal kompleks antrenman periyodizasyonunun atletik performans gelişimi üzerindeki etkilerini incelemek ve kuvvet ile güç gelişimine katkı sağlayan antrenman parametrelerini değerlendirmektir.  Kompleks antrenman modeli, direnç ve pliyometrik egzersizleri aynı oturumda uygulayarak yük şiddeti, tekrar sayısı, egzersiz seçimi ve dinlenme aralıkları gibi antrenman değişkenlerinin planlı biçimde manipüle edilmesine dayanmaktadır. Literatür bulguları, 4–10 hafta arasında uygulanan kompleks antrenman programlarının kas kuvveti, güç üretimi ve genel atletik performans üzerinde önemli gelişmeler sağlayabileceğini göstermektedir. Yüksek yükle uygulanan direnç egzersizleri maksimal kuvvet gelişimine katkı sağlarken, pliyometrik egzersizler patlayıcı güç ve nöromüsküler verimliliğin artmasına yardımcı olmaktadır. Ayrıca, 30 saniyeden kısa ile yaklaşık 5 dakika arasında değişen dinlenme aralıklarının nöromüsküler adaptasyonların optimize edilmesinde önemli rol oynadığı belirtilmektedir. Çoklu egzersiz protokollerinin kullanıldığı kompleks antrenman uygulamalarının, tekli egzersiz protokollerine kıyasla 1RM kuvveti ve maksimal güç çıktısında daha yüksek gelişim sağlayabileceği bildirilmektedir. Sonuç olarak, doğrusal kompleks antrenman periyodizasyonunun kuvvet, güç ve nöromüsküler adaptasyonları geliştirmede etkili bir yöntem olduğu görülmektedir. Yük, hacim, dinlenme aralıkları ve egzersiz kombinasyonlarının uygun şekilde planlanması, antrenman verimliliğini artırmak ve aşırı yorgunluğu önlemek açısından önem taşımaktadır. Bu nedenle kompleks antrenman, farklı spor branşlarında performans gelişimini desteklemek amacıyla kuvvet ve kondisyon programlarında uygulanabilecek etkili bir antrenman yaklaşımı olarak önerilmektedir..

Anahtar Kelimeler: Kompleks antrenman, doğrusal periyodizasyon, kuvvet ve güç gelişimi, atletik performans

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