Complex strength training burns fat better than traditional strength training. Complex strength training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of superset strength training.
Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency. Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength will improve.
Complex training to improve strength supersets a power exercise with a biomechanically similar strength exercise. An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations.
You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1RM. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.
Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw).
Complex training to improve strength is designed to increase strength throughout the full range of motion.