When it comes to achieving peak athletic performance, athletes and coaches are always on the lookout for innovative training methods that can give them an edge. One such method that has been gaining popularity in recent years is the French Contrast Method. This training approach, rooted in the principles of contrast training, has been hailed as a game-changer for athletic development. In this article, we’ll delve into what the French Contrast Method is, how it works, and why it’s considered a valuable tool in the arsenal of athletes and coaches alike.
Understanding the French Contrast Method
The French Contrast Method is a high-intensity training protocol designed to enhance an athlete’s speed, power, and explosiveness. It was introduced by French sports scientist Gilles Cometti before being later developed by Cal Dietz, and it incorporates elements of traditional contrast training which involves alternating between heavy and light resistance exercises. However, what sets the French Contrast Method apart is its focus on integrating multiple types of exercises which allow athletes to train along the force-velocity curve, thus targeting strength, power, and speed all within one training session.
The method typically consists of four components performed back-to-back with minimal rest:
- Heavy Compound Exercise – for example a squat, deadlift, bench press etc. The aim here is to prime the nervous system for subsequent explosive movements.
- Plyometric Movement – following the heavy lift a plyometric movement (e.g. a jump) is performed. The goal is to take advantage of the increased neural activation from the heavy lift and apply it to explosive actions, producing as much force as possible.
- Light Resistance Exercise – for example a light power clean (~30% 1 RM). This component helps bridge the gap between the heavy and explosive movements, improving the athlete’s ability to transition from strength to power. At this point, fatigue will be high so the weight must be light to ensure you remain fast and explosive.
- Assisted Plyometric Movement – for example a band assisted jump. Now that fatigue is very high, using some form of assistance is necessary to maintain speed.
Ideally, each exercise performed within the same set should represent similar movement patterns such as squatting, hinging, pushing, pulling etc.
The Science Behind the French Contrast Method
The efficacy of the French Contrast Method lies in its ability to leverage the phenomenon known as post-activation potentiation (PAP). PAP occurs when a heavy resistance exercise is followed by a high-velocity movement. This sequence leads to an acute increase in muscle contractile force and power output.
The heavy resistance exercise “primes” the central nervous system, causing a temporary boost in neural drive and muscle recruitment. When this heightened state is immediately transferred to an explosive movement, the athlete can generate more force and power, resulting in improved performance.
Moreover, by incorporating a variety of exercises in one session, the French Contrast Method stimulates both fast-twitch and slow-twitch muscle fibres, promoting well-rounded athletic development. This can be particularly beneficial for athletes in team sports, racket sports, and track and field, where speed, power, and agility are crucial.
Benefits of the French Contrast Method
- Increased Explosive Power: The French Contrast Method is renowned for its ability to rapidly enhance an athlete’s explosive power, making it an invaluable tool for sports that require quick bursts of speed and strength.
- Versatility: This training method can be adapted to suit the specific needs of different athletes and sports, allowing for targeted improvements in areas like vertical jump height, acceleration, or change of direction.
- Efficiency: With its compact structure, the French Contrast Method allows athletes to address multiple aspects of athleticism in a single training session, saving time and optimising results.
- Injury Prevention: The inclusion of light resistance exercises and complex movements can enhance an athlete’s proprioception, coordination, and overall athleticism, reducing the risk of injuries.
Example French Contrast Method Routines
Here are some examples of French Contrast routines that you can implement into your training to increase your strength, power, and athleticism. Following these routines, 3-4 strength/hypertrophy focussed accessories should then be performed to complete the workout.
Lower Body Push (Squat):
| Order | Exercise | Sets | Reps | Rest Period |
| 1A | Back Squat | 3-5 | 3-5 | 15-20 secs between exercises, 3 mins between sets |
| 1B | Hurdle Hops | 5 | ||
| 1C | Weighted Squat Jumps | 3-5 | ||
| 1D | Band Assisted Jumps | 5 |
Lower Body Pull (Hinge):
| Order | Exercise | Sets | Reps | Rest Period |
| 1A | Trap Bar Deadlift | 3-5 | 3 | 15-20 secs between exercises, 3 mins between sets |
| 1B | Broad Jumps | 3 | ||
| 1C | Power Clean | 3 | ||
| 1D | Assisted Sprints | 10-20 metres |
Upper Body Push:
| Order | Exercise | Sets | Reps | Rest Period |
| 1A | Bench Press | 3-5 | 3 | 15-20 secs between exercises, 3 mins between sets |
| 1B | Plyo Push-up | 5 | ||
| 1C | Push Press | 5 | ||
| 1D | Band Assisted Plyo Push-up | 5 |
Upper Body Pull:
| Order | Exercise | Sets | Reps | Rest Period |
| 1A | Weighted Pull-up | 3-5 | 3-5 | 15-20 secs between exercises, 3 mins between sets |
| 1B | Plyo Inverted Row | 5 | ||
| 1C | Med Ball Slam | 5 | ||
| 1D | Band Assisted Pull-up | 5 |
Take Home Message
Before diving into the French Contrast Method, it’s essential to remember that it is an advanced training technique. Athletes should have a solid foundation of strength and conditioning before attempting this protocol. Furthermore, it’s advisable to work with a knowledgeable coach who can design a program tailored to an athlete’s specific goals and needs.
In conclusion, the French Contrast Method has emerged as a game-changer in the realm of athletic development. Its ability to enhance explosive power, versatility, and efficiency make it a valuable addition to any athlete’s training regimen. However, like any training method, it should be implemented thoughtfully and under the guidance of a knowledgeable coach. When used correctly, the French Contrast Method can be the key to unlocking an athlete’s full potential and taking their performance to the next level.
