Contrast Training Example

Contrast training is a method of combined strength and power training used to increase force and power output. The method involves performing a pair or series of exercises in a specific order to take advantage of the post-activation potentiation (PAP) effect, with the goal of turning these acute effects into chronic adaptations.

Contrast training can come in many forms, but the French Contrast method involves using a series of four exercises, all of which use the same or similar muscle groups and movement pattern. This post is intended to provide a simple explanation and example of the FC method. But like any training method that works, it was written about in detail in Supertraining so refer to that for more information.

The series begins with a heavy compound movement. If we refer to the force-velocity curve, we are aiming for the maximal strength range - think around 80-90% of 1RM. The intensity of this movement is high, which means volume should be such that the movement can still be performed with speed. Avoid “grindy” or “messy” reps. Using a lower body example, if we were looking to improve power output in the vertical jump, a back squat to box at 85% 1RM for 3 reps would be an effective exercise choice. Remember, the movement should be specific to the quality we are trying to improve, so the athlete should be encouraged to take a stance that they would take in a jump, and squat to a depth that they would go to in the counter movement of a jump.

Next in the series is a bodyweight ballistic exercise. Referring to the FV curve, we are aiming for pure speed. Continuing with the above example, a bodyweight squat jump variation would be an effective choice. Again, we are looking for the movement to be performed with maximal intent, so 3 to 5 continuous reps would be adequate volume.

Next in the series is a loaded ballistic exercise. We are now targeting power, a range that lies between the two we have already stimulated. The movement is loaded, but should be ballistic in nature, meaning that the athlete is aiming to accelerate the projectile, or themselves, without the need to decelerate at the end of the movement. Continuing with the above example, a loaded jump variation would be effective. Trap Bar jumps allow the athlete to place their limbs in a more natural jumping position and are usually relatively easy to coach. A trap bar jump variation at 40-60% of 1RM (Trap Bar Deadlift) for 3-5 reps would be effective.

Last in the series is an overspeed movement. For this exercise, think about matching the second exercise in the series, but adding an element of assistance so that the athlete can perform the movement at an even faster rate. In this example, a band assisted jump would work. Again, a rep range that allows the athlete to perform every rep with maximal intent should be chosen - 3-5 reps of a Band Assisted Squat Jump or 5-10 reps of a Band Assisted Pogo jump.

When performing any exercise with the aim of developing power, maximal intent is critical, which means athletes need adequate rest periods between sets. In a 4-week training block, we progress from 3 to 6 sets of a series such as this, with full recovery between sets. Zooming out and looking at the training season, we use the French Contrast method during our strength-speed & speed-strength blocks, after the necessary strength training blocks have been completed earlier in the training year. The example above is specific to an athlete who intends to increase jumping ability, but the principles can be applied to other movement patterns such as pushing, throwing, or even sprinting.