The French Contrast Method is a highly advanced strength and power training method that combines post-activation potentiation (PAP) principles with contrast training to maximize explosive strength, speed, and muscular power. It was developed by Gilles Cometti, a French sports scientist, and is widely used by elite athletes in sports like track & field, weightlifting, and team sports.

How the French Contrast Method Works

The method involves performing four exercises in a specific order to create a powerful neuromuscular stimulus:

  1. Heavy Compound Lift (Strength Movement)
    • A heavy strength exercise performed at 80-90% of 1RM.
    • This creates post-activation potentiation (PAP), priming the nervous system for explosive movements.
    • Example: Back Squat, Bench Press, Deadlift.
  2. Plyometric Movement (Speed-Strength)
    • A bodyweight plyometric exercise immediately after the heavy lift.
    • The goal is to move explosively using the primed nervous system.
    • Example: Box Jumps, Clap Push-ups.
  3. Weighted Plyometric or Light Resistance Movement
    • A similar movement to the previous one but with added light resistance (20-40% 1RM).
    • This reinforces speed-strength and power output.
    • Example: Weighted Jump Squat, Medicine Ball Throw.
  4. Assisted Plyometric (Over-Speed or Band-Assisted)
    • A fast, high-velocity movement that enhances rate of force development (RFD).
    • Usually done with band assistance or overspeed variations.
    • Example: Band-Assisted Jumps, Band-Assisted Sprints.

Example Workout (Lower Body)

ExerciseRepsLoad
1. Back Squat3-5 reps85% 1RM
2. Depth Jumps4-6 repsBodyweight
3. Weighted Jump Squat4-6 reps20-30% 1RM
4. Band-Assisted Jump4-6 repsAssisted

Example Workout (Upper Body)

ExerciseRepsLoad
1. Bench Press3-5 reps85% 1RM
2. Explosive Clap Push-ups4-6 repsBodyweight
3. Medicine Ball Chest Throw4-6 reps20-30% 1RM
4. Band-Assisted Plyo Push-ups4-6 repsAssisted

Why Use the French Contrast Method?

Who Should Use It?

🔹 Advanced lifters & athletes – Due to high neurological demand.
🔹 Sports requiring speed & power – Sprinting, jumping, football, MMA, etc.
🔹 Strength athletes looking to improve explosiveness – Powerlifting, weightlifting, strongman.

Would you want a custom French Contrast Method plan for a specific sport or goal? Contact us for help with your programming.

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