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Saturday, March 2, 2024
HomeBody Building SupplementsPower Trip: French Contrast Training - Bigger Stronger Leaner - COMMUNITY

Power Trip: French Contrast Training – Bigger Stronger Leaner – COMMUNITY

Weight Lifting + Strength Exercises

Combine weightlifting with certain strength-based exercises and control the force-velocity spectrum. That’s it.

Improve your strength with French contrast training. By combining weightlifting and explosive exercises, the method covers the full-scale velocity spectrum in a set of four exercises with the same movement pattern.

By strategically alternating exercises with varying load and speed requirements, you can harness more of the nervous system’s strength with greater fast-twitch muscle recruitment.

This approach works well as a consistent movement pattern in 2-4 week blocks. Use it sparingly throughout the year as it is better used as a shock method or plateau buster.

Practice sequence

  1. Heavy Duty Composite Lifts: Do 2-3 reps at 80-90% of your 1RM (heavy weight, but not your max).
  2. Force-directed augmentation: Repeat explosively 3-5 times.
  3. Velocity Strength: Perform 3-5 repetitions using a moderate load with explosive intent.
  4. Speed-oriented enhancements: Do 3-5 reps with body weight or with the aid of an elastic band, moving as fast as you can.

Rest 20-30 seconds between each movement and 2-4 minutes between sets.

example in the video

Upper body focus:

  1. Bench Press: 2-3 reps at 80-90% use
  2. Bodyweight plyometric push-ups: 3-5 reps
  3. Light Horizontal Med Ball Slam: Use 10-20% for 2-5 repetitions
  4. Super Speed ​​Plus Band-Assisted Push-Ups: 3-5 reps

Lower body focus:

  1. SSB Hatfield Squat: 2-3 reps at 80-90% use
  2. Bodyweight vertical plyometric jumps: 3-5 reps
  3. Bounce squat with weight: 3-5 reps
  4. Overdrive Belt-Assisted Plyometric Squat Jumps: 3-5 Reps




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