3 Contrast Method Setups

Contrast training has been around for ages, so this is nothing new. However, it’s a method that is still underutilized by many coaches and could help athletes who have hit a plateau.

I’m going to outline a few different setups I have used with my athletes and give you a brief description of how this method works.

1.) French Contrast Method

The French Contrast Method was developed by Track and Field coach, Gilles Cometti. This style of training is based on a combination of complex and contrast methods. The standard method uses four separate exercises, stacked one right after the other, to induce physiological responses of the athlete and train along the force-speed curve. The goal is to take advantage of post-activation potentiation (PAP), which states that “a more powerful muscular contraction can be achieved if that contraction is preceded by a strong muscular contraction.”

The standard set-up is:

• Heavy compound lift (80+%)
• Pliometric activity
• Powerful movement with a load of 30-40% (contrast training of the main compound)
• Accelerated or assisted plyometric activity

Most recently with an athlete I used this set-up

• Safety Squat Bar Hatfield Squat – 80% – 4×3
• Hurdle hops – x 4
• Trap Bar Jumps (or squat jump, I prefer trap bar) – 30% – x 3
• Band assisted jumps – x 5

2.) Contrast Training

This is another strength-power method that pairs a higher intensity lift with higher velocity movements of a similar pattern. You can do this with two or three exercises. I will give examples of both.

If you follow my instagram, you saw the video of this next set-up

• Low box step up – 80% x 3
• Dynamic effort step up – 50% x 3
• Step up jumps – x 3

A more traditional contrast might be

• Trap bar pull – 85% – 4×2
• Box jump – x 2

or

• Barbell bench press – 90% – 3×1
• Plyo push up – x 2

3.) Contrast Method with Sprinting

This might be one of my favorite variations.

• Weighted sprint (30-40% BW load)
• Unloaded sprint

These are typically methods reserved for those who are slightly more advanced, though the sprint training one can be used with lower level athletes as well. I like the sled sprint because it reinforces proper acceleration angles, so it could positively transfer to their next unloaded sprint and help them “feel” what the position should be like.