In my quest for strength and conditioning nirvana, I have come in contact with many Coaches, schemes, and gimmicks that promise results with a concurrent major investment on my part for the 'priceless' knowledge. Some of the 'knowledge' is recycled under a new name; some is disguised in 'scientific' jargon to impress the potential trainee or Coach; some is backed by dubious research-most likely 'Eastern Bloc Training Secrets' (long hidden in a vault thought previously lost to mankind!); and some of it just requires a commitment of hard work, dedication, and a 'Renegade' never say die attitude. The following gentleman, Istvan 'Steve' Javorek, a Coach for over 40 years and producer of Champions (sorry Joe Weider!) is included in the last category.

Coach Javorek first came to my attention in an article in Muscle and Fitness entitled "Big Fun' (you will find out that Coach has a wicked sense of humor if you try the programs). To quote, 'Few strength and conditioning coaches have exerted a more profound influence on their discipline than Steve Javorek has over the last 35 years. As coach for the Romanian Olympic weightlifting team, he was instrumental in the success of medal winners Stefan Tasnadi and Dragomir Cioroslan, among others, for which he was ultimately awarded the prestigious title, Coach Emeritus of Romania. (Cioroslan is the current US Olympic weightlifting coach). After defecting to the US in 1982, Javorek kept right on harvesting a bumper crop of champions, most notably Randy Barnes, an Olympic Gold Medal winner in the shot put, and Wesley Barnett, the 1996 US national weightlifting champion'.1 A subsequent article in M & F was entitled "Millennium Elite Athletes 'Tremendous Pleasure' Conditioning Program" (M & F retitled it 'Power Thrash').

I tried the both of the programs and was very pleased with the results, becoming stronger, leaner, and more agile (after the initial 2 week indoctrination period). Some email correspondence to Coach Javorek-(9/04/2000)-'I did the first 6 weeks of the program, less some of the plyos, and thought I would die the first two weeks as I have an outside gym and the temperatures were in the 90s with high humidity. I found that the program is very engaging and I made tremendous progress in some of the poundages. The variety of exercise was unique and the complexes are still beyond my capabilities at the higher poundages. I will turn 50 in October and I could see reduction in bodyfat, and changes in musculature over all my body.' Which brings us to the 'Complexes' in the title.

I will let Coach Javorek explain the rationale behind the complexes-'As the head coach of the Clujana Sports Association in Cluj (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 300 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 I and Complex II with barbells and dumbbells. These exercises can be used as a general warm-up in the first part of a workout using lighter weight and only 2-3 sets, or as a complete part of a workout with a specific purpose........My determination for doing this experiment with these two complex
exercises 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 competitive 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 muscle coordination, and a perfectly balanced, well developed, harmonious musculature.'2 Sounds like the right prescription for a Renegade!!

The complexes are performed in a continuous fashion, without setting down the barbell or dumbbell( kettlebells could also be used). The difference in Complex I and II is that: Complex I uses 6 reps for 5 exercises for 30 continuous reps, whereas Complex II uses 3 reps for 5 exercise for 15 reps but is repeated in 2-4 cycles. Use your weakest exercise, generally the upright row, to determine 1Rm percentages. For Complex I as a complete program, start with 35% 1RM and cycle up to 65% to & 75% 1RM for 3-5 sets; for a warm up use 1-3 sets with 35-50% 1RM.

Complex I	Complex II
1. Upright Row x6	1. Upright Row x3
2. High Pull Snatch x6	2. High Pull Snatch x3
3. Behind Neck Squat Push Press x6	3. Behind Neck Squat Push Press x3
4. Behind Neck Good Morning x6	4. Behind Neck Good Morning x3
5. Bent over Row x6	5. Bent over Row x3

Beginners start with 1-2 cycles, working up to 3-4 cycles for 2-5 sets. Also you can increase the repetitions, starting with the third cycle, then third and second, and then all three cycles (for a 3 cycle set). It is essential to remember to have perfect body posture, perfect technique of execution, full range of motion during the Complexes

The Dumbbell Complexes I and II use the same exercises except replacing the Good mornings with a second set of high pull snatches done last after the bent over row.

Coach Javorek has created many more complexes for all sports training, but these should get you started. To give you some numbers to shoot for-Tasnadi's best Complex I was 120kg (264 lbs) at 110 kg bodyweight ( 175kg snatch/225kg clean and jerk) and Barnett's was 85kg (187 lbs) at a 84kg bodyweight (142.5 snatch/172.5kg clean and jerk)!!

To quote Coach Javorek, 'Both Complex exercises are for improving an athlete's will power, determination, but Complex II from a psychological point of view develops the most 'fighting spirit', the never give up notion(conception)'. Sounds like the Coach is a Romanian 'Renegade'. He can be contacted at ijavorek@jccc.net or www.jccc.net/~ijavorek.

Good Training!!
1. Muscle and Fitness, March, 1999, pp.90-92
2. Coach Javorek's website.'Javorek's Barbell and Dumbbell Conditioning Exercises'
www.geocities.com/ijavorek