French Contrast Training

Cal Deitz has written about french contrast training Essentially it is as follows

Heavy strength move
Unweighted plyo based on max power
Weighted explosive move
Unweighted plyo emphasis on speed and reactivity

So you could do the following

Quad emphasis

Squat x 3
Altitude drop x 3
Jump Squat x 3
CMJ x 3

with minimal rest in between and full rest after the complex

Hip Emphasis

Deadlift x 3
Jerk Jump for height x 3
Heavy swing x 5
Jerk Jump forward x 3

For upper body you could do the following:

Push

Bench Press x 3
Med Ball Chest Pass x 3
Drop and Catch (REA/Rebound) Bench Press x 3
Bent over rebound Front Raise x 5 using 1-2lb db’s

Pull

Row x 3
KB Clean x 3-5
Med Ball Slam x 3
BK Snatch x 3-5

With the minimal rest you can back door some anaerobic capacity work. You also cover the force velocity spectrum. I have seen some good results with people I train.

If I was using this method I would only do 1 each training day

Leg training days would look like the following

Day 1

Squat x 3
Altitude drop x 3
Jump Squat x 3
CMJ x 3

1 Leg/King Deadlift 3-5×8-15
Glute Ham Raise 3-5×8-15

Day 2

Deadlift x 3
Jerk Jump for height x 3
Heavy swing x 5
Jerk Jump forward x 3

Straw Squat 3-5×8-15
Bulgarian Split Squat 3-5×8-15

And a complete Upper Body workout would look like:

Day 1

Bench Press x 3
Med Ball Chest Pass x 3
Drop and Catch (REA/Rebound) Bench Press x 3
Bent over rebound Front Raise x 5 using 1-2lb db’s

Rope Face Pull 3-5×8-15
Ab Wheel for Lats 3-5×8-15

Day 2

Row x 3
KB Clean x 3-5
Med Ball Slam x 3
KB Snatch x 3-5

Press 3-5×8-15
DB Bench 3-5×8-15

Share your thoughts