Since October 2004  you can find

on my business website: www.istvanjavorek.com,  information about my new book :

Javorek Complex Conditioning

 

Javorek's Barbell and Dumbbell Complex Conditioning Exercises.

Javorek's Complex  1
Javorek's Complex  2
Javorek's Complex  3
Javorek's Complex  4
Javorek's Complex  5

As the head coach of the Clujana Sports Association in Cluj-Napoca (Kolozsvar,
Klausenburg) Romania, I personally experienced two very efficient
exercise combinations which I presented for my first class coaching
board examination (the highest coaching level in Romania).  This
experiment took place over a three-year period involving more than three
hundred different preparation level athletes.
 The main purposes for these exercises were to figure out an easier way
to do an exercise complex which would change the monotony of a workout
and at the same time have a greater influence on the neuro-muscular and
osteo-muscular system.  The two exercises I am referring to are called
Complex 1 and Complex 2 with barbells or dumbbells.
 These exercises can be used as a general warm-up in the first part of a
workout using lighter weight and only two-three sets, or as a complete
part of a workout with a specific purpose.
 What is interesting is that both complexes have the same exercises in
their circuit, the only difference being the number of repetitions of
each and the number of exercise cycles.  However is a difference between
the Barbell and Dumbbell Complex Exercises, which I will explain later.
 My determination for doing this experiment with these two complex
exercises it was to try and give more variation to a workout; to try and
change the same day-to-day workout routines; to shock an athletes
musculature after a hard competitional season and to stimulate the
muscular growth or endurance in the preparatory period; to try and build
up a specific endurance and cardio-vascular capacity, a specific muscle
tone, a good muscular coordination, and a perfectly balanced,
well-developed, harmonious musculature.  Being an athlete I learned that
the coaches do not give too much time and attention for rebuilding an
athlete muscular-tendonal system.  Also I learned that after each
competitional season I had a greater improvement if I introduced in my
workout some unusual, non-specific exercises which were stimulating my
whole physiological system.  My personal belief and the other sports
conditioning coaches, who tried with their athletes my Complex 1 and
2 exercises, is that they can influence considerably any athletes
improvement.
 One of the athletes from this experimental group was Dragomir Cioroslan,
USA  Olympic Training Center, Colorado Springs, Co. residence program
head coach (bronze medalist in 75 kg. weight class, 1984 Summer Olympic
Games, Los Angeles), who, from the beginning of his career as a
weightlifter regularly practiced these Complexes.  He showed an
incredible rhythm of improvement from a beginning body weight of 37 kg
in August 1969 to 63 kg in the spring and 65 kg in the autumn of 1972.
His snatch improved from 35 kg in August 1969 to 100 kg in the spring
and 107.5 kg in the autumn of 1972.  In the clean and jerk he went from
50 kg in August 1969 up to 137.5 in the spring and 142.5 in the autumn
of 1972.  Another example could be Aurel Sirbu, who is still a member of
Rumanian National Weightlifting Team, and I started working out with him
at age of three, under strict medical supervision, practicing six times
a week.  His program of course was different from the other older
athletes, but still Complex 1 and Complex 2 (executing with 10- 20-30%
of his body weight) was a big part of his program.
 I could continue with several examples because I had such a very good
overall improvements in all the athletes tested.  I do not mean to imply
that my athletes improved and still improves only due to these
exercises, but I can say that I am convinced about of their benefits.
What is most important to remember is not to abuse these exercises, but
to figure out the best period to utilize them as a special preparatory
and conditioning exercise.  It is also very important to find the
optimal weight for each athlete to have the required benefit of these
exercises.  Like for any other combined exercises the intensity must be
taken from the most difficult exercise.  One other thing to remember is
that it is essential to have perfect body posture, perfect technique of
execution, full range of motion, when performing these exercises.  It is
important not to change the order of the exercises or to do them with
too fast a rhythm.
 The upright rows should be performed with knees slightly flexed,
especially with beginners and children.  If necessary, bending the knees
will allow the legs to assist an athlete when raising the bar or
dumbbell to the chin.
 The Complex exercises could be a very good test-guideline for a coach.
It is a certain correlation between performance and the best result of
Complex 1 or 2  For example, Istvan Tasnadi from A.S.Clujana (silver
medalist in the 110 kg. weight class, 1984 Summer Olympic Games, Los
Angeles) did his best Complex 1 with 120 kg, snatching 175 kg and Clean
and Jerk 225 kg.  Wesley Barnett, 1992 US National 100 kg. weight-class,
weightlifting champion, being my athlete at J.C.C.C between 1988 -
1990,performed Complex 1 with 85 Kg for a 142.5 kg snatch and 172.5 kg
clean and jerk.
 During the preparatory phase, these exercises can be performed every
day for two to three sets or the recommended five to six sets three
times per week.  Throughout the competitional period, these exercises
should be used as a warm-up, performing two sets every day plus three
times per week with a heavier weight for three sets.  Four week before
the main competition, the heavy weight complexes should be omitted from
the workout altogether.
 For sport of weightlifting, all exercises are done on flat foot, but
for other sports the athletes should raise up on his/her toes on last
phase of high pull snatch, and of the squat push press.
 Complex 1 & 3 is designed for muscular hypertrophy, basic strength
improvement.  Complex 2& 4 is designed for endurance sports, with a
remarkable cardio-vascular benefit.  Both Complex exercises are
improving an athlete will power, determination, but Complex 2 & 4 is
which from psychological point of view develops the most a fighting
spirit, the never give up notion (conception).
 Barbell and Dumbbell Complex 3 and Complex 4  I developed in 1995
for persons who are working out at home in a basement and the ceiling is
low.  Also persons with back injuries feel more comfortable with Complex
3 and 4

Javorek's Barbell Complex 1  Exercise:
 
Barbell Upright Row                                           x  6
 Barbell High Pull Snatch                                    x  6
 Barbell Behind the Head Squat Push Press         x  6
 Barbell Behind the Head Good Morning            x  6
 Barbell Bent Over Row                                       x  6

Perform in a non-stop, continuous order as listed above :
- 5 exercises x 6 repetitions = 30 repetitions/set.  The number of
repetitions can be changed in order to satisfy different goals.  Long
distance runners, skiers, bikers, wrestlers could gradually increase the
number of repetitions and the weight, to achieve a higher quality
specific endurance and power in domain of endurance.  On the beginning
should be practiced just partial or the integral Complex  1  but with
less repetitions.  Is up to the coaches decision to practice the full
exercise and to increase the weight also.
 

Javorek's Barbell Complex 2. Exercise:
 
Barbell Upright Row                                              x  3
 Barbell High Pull Snatch                                        x  3
 Barbell Behind the Head Squat Push Press             x  3
 Barbell Behind the Head Good  Morning               x  3
 Barbell Bent Over Row                                           x  3

These five exercises executed in a non-stop, continuous order by three
repetitions constitutes a Cycle.  Perform in a non-stop, continuous
order as listed above.  Go through the exercises once for beginners,
then gradually increase the number of cycles to two, to three, and for
different endurance sports could be the coach decision to increase to
four cycles in one set.  Also for a prominent cardio-vascular
stimulation of this exercise, the number of repetition for each exercise
could be increased gradually. For example : first just for the third
cycle, then for third, and second, and finally for all three cycles in
one set.  Never hurry in increasing the number of repetitions.  Always
to keep in mind the perfect technique of execution, wide and full range
of motion.
 During my coaching years at Texas A&M, College Station, TX. and my
teaching and coaching years at Johnson County Community College, I tried
to invent a new complex exercise with dumbbells, being more specific in
all sports conditioning and more suitable working with a big number of
athletes at the same time.  After different tries I got on conclusion
that just I need to adjust my Barbell Complex exercises to dumbbells.
Upright Rowing, High Pull Snatch, Squat Push Press, Bent over Rowing, it
is possible and easy to do with dumbbells also.  I needed to change only
the Good Morning Exercise.  From that reason I considered as necessary
to modify the chronological order of the exercises,  working out
different body segments.  In the Dumbbell Complex exercises instead of
Good Morning, I introduced High Pull Snatch.  To give to the exercise
the necessary fluctuation after Upright Row, High Pull Snatch and Squat
Push Press, is bent over Rowing and the last exercise is High Pull
Snatch again.
 As a general recommendation for both, Barbell and Dumbbell Complex
exercises is to do without a break in the motions.  For example after
the Upright Row is done, do not stop at the hip level but continue with
the bent over phase of High Pull Snatch; or after the last High Pull
Snatch, to stop with the barbell or dumbbells over head and get into the
next exercise which is Squat Push Press.

Javorek's Barbell Complex 3 Exercise:
 
Barbell Regular (Supinated) Curls                                    x 6
 Barbell Upright Row                                                        x 6
 Barbell High Pull Snatch Regular or From Hip                x 6

 If low ceiling perform:
 Barbell Bent Over Row                                                    x 8
 Barbell Behind The Head Press                                        x 6

 If low ceiling perform sitting
 Barbell Behind The Head Good Morning                          x 10
 Barbell Behind The Head Squat Push Press                       x 6

 If low ceiling perform :
 Barbell Behind The Head Seated Press                               x 6
 Barbell Regular (Supinated) Curls or                                 x 6
 Barbell Upright Row                                                          x 6

Perform in a non-stop, continuous order as listed above.  Five exercise
x 6 reps = 30 reps/set + 1 exercise of 6 or 8 reps + 1 exercise of 10
reps  = 44 or 46 reps.

Javorek's Barbell Complex 4 Exercise:
 Barbell Regular (Supinated) Curls                                        x 3
 Barbell Upright Row                                                            x 3
 Barbell High Pull Snatch Regular or From Hip                    x 3

 If low ceiling perform:
 Barbell Bent Over Row                                                        x 3
 Barbell Behind The Head Press                                            x 3

 If low ceiling perform sitting
 Barbell Behind The Head Good Morning                            x 5
 Barbell Behind The Head Squat Push Press                         x 3

 If low ceiling perform:
 Barbell Behind The Head Seated Press                                 x 3
 Barbell Regular (Supinated) Curls or                                   x 3
 Barbell Upright Row (Free choice)                                       x 3

Perform in a non-stop, continuous order as listed above. Go through the
exercises twice for beginner, three times for more advanced athletes.
For different sport the number of repetitions for each exercise and the
number of cycles (the five exercises in a non-stop, continuous order is
equal with one cycle) could vary, determined by the coach or personal
trainer. For a remarkable cardio-vascular stimulation of this exercise,
the number of repetition for each exercise could be gradually
increased.  For example : first just the third cycle from three to four
reps, then the third and second cycles from three to four reps, and
finally all three cycles repetitions to be increased up to four.  But
every coach could find out which is the best combination for every
individual athlete at a given time.  But never hurry in increasing the
number of repetitions, and always keep in mind the perfect execution.
 
Javorek's Barbell Complex 5
 
Barbell Upright Row Medium Grip                                                 x 6
 Barbell High Pull Snatch Medium Grip                                           x 4
 Barbell Bent Over Row Medium Grip                                             x 4
 Barbell Alternate Leg Step Up On Box                                           x16
 Barbell Good Morning                                                                    x16
 Barbell Upright Row Medium Grip                                                 x 6
 Barbell High Pull Snatch Medium Grip                                           x 4
 Barbell Back Squat Jump  
                                                                          x 8

Perform in a non-stop, continuous order as listed above :
9 exercises with a total of 72 repetitions/set.  The number of
repetitions can be changed in order to satisfy different goals.  Long
distance runners, skiers, bikers, wrestlers could gradually increase the
number of repetitions and the weight, to achieve a higher quality
specific endurance and power in domain of endurance.  On the beginning
should be practiced just partial or the integral Complex V, but with
less repetitions.  Is up to the coaches decision to practice the full
exercise and to increase the weight also.  If low ceiling, certain
exercises perform seated.

DO NOT FORGET : PERFECT BODY POSTURE; FULL RANGE OF MOTION; PERFECT
TECHNIQUE OF EXECUTION; STABLE RHYTHM OF EXECUTION;
CHOOSE THE WEIGHT PROPERLY :ALWAYS ACCOMMODATE TO THE MOST DIFFICULT
EXERCISE; INCREASE THE WEIGHT FOR EACH SET, BUT MANDATORY FOR THE LAST
SET.

Since this last update I developed more Dumbbell and Barbell Complex Exercises, which you could find on my business website: www.istvanjavorek.com, along with information about my new book : Javorek Complex Conditioning