BASE TRAINING & FRENCH CONTRAST METHOD (FCM) - JUNE 2021 STRENGTH BLOCK

Strength training is the best solution to the complicated problem of fitness. Fitness is a complex challenge because people are different in a tremendous amount of ways. We have different goals, ages, genetics, body types, diets, experience levels, previous injuries, work schedules, and the list goes on. Strength training is like a perfect toolbox with the exact right tools that can handle all these variables.

With that being said, we are implementing a new strength training system to help better serve the different people at King. We are introducing a new group training system which we are calling BASE Training to accompany and co-exist with our STRENGTH training blocks. With summer approaching, the weather getting hotter, consistency gets more difficult. The goal is to get into the gym at least 3 times per week.

BASE TRAINING

What is BASE Training?
​Getting strong doesn't need to be complicated but it also requires a solid base. Base training is a stripped-down way to build lean muscle, solidify movement patterns, and get the most ROI from training. It simplifies the number of barbell movements, incorporates more kettlebells, and focuses on time tested, scientifically proven strength building exercises.
 This is a 3 day training split.

What to expect during a BASE Training session:

• Mobility Development (FRC)
• Corrective Exercises
• Breathing and Posture
• Balance and Proprioception
• Strength Training
• Cool Downs and Stretches (ELDOA, PRI)

We highly encourage all clients to make time for BASE Training in June. It doesn't matter if you're on your 7 Day Trial or if you've been with us for 3 years, it will help sharpen up your technique and train better.

* New Members will be required to complete at least one month of BASE Training prior to re-assessment qualification for Strength. Safety is our priority. *

STRENGTH: FRENCH CONTRAST METHOD (FCM) 

Disclaimer: We do not recommend you participate in this strength block if you are pregnant, have ankle issues, or have any spinal herniations or bulging discs. Please participate in BASE training, you will get a complete strength training experience. 

This is a 3 day training split. Advanced clients can include BASE Training sessions into their weekly calendar but we encourage appropriate rest and recovery.

To properly understand the French Contrast Method (FCM), you must first have a proper understanding of two distinct styles of training: (1) Complex Training and (2) Contrast Training.

Complex Training involves performing a heavy compound exercise followed by a plyometric or power dominant exercise that is similar in movement pattern. A complex training set can involve a squatting movement pattern and paring that with a jump at a significantly lighter load. Complex Training integrates strength training, plyometrics, and sometimes sport-specific movements with the goal of utilizing Post Activation Potentiation (PAP).

What is Post Activation Potentiation (PAP)?
The term Post Activation Potentiation (PAP) simply refers to an acute excitation of the neuromuscular system following some form of exercise (5RM Back Squat). This acute excitation has been shown to improve subsequent explosive performances such as the counter movement jump and sprint speed. The complex training method has been shown to improve jumping, sprinting, throwing, kicking and even change of direction speed performances.

Theoretical model representing the relationship between Post Activation Potentiation (PAP) and fatigue regarding possible windows of enhanced performance.

Contrast Training is a heavy set followed by relatively lighter sets over a period of sets. This method is aimed at improving maximum strength, with the use of sub-maximal drop sets. In this case, a front/back squat can be utilized at a higher percentage of workload and followed with a 10% drop set.

THE FRENCH CONTRAST METHOD (FCM) IS THE BEAUTIFUL HYBRID BI-RACIAL BABY OF THESE TWO TRAINING SYSTEMS

The combination of exercises increases the amount of muscle fibers that are recruited to perform a movement, as well as the speed at which those fibers are recruited. This increases the speed at which your muscles can produce force (rate of force development), explosive strength and speed endurance.

The French Contrast Method (FCM) places a lot of stress on the individual, which is what makes it such an amazing tool for increasing explosive strength and speed endurance. The primary focus will be to simultaneously get everyone stronger and more explosive utilizing combinations of exercises that increase the amount of muscle fibers that are recruited to perform a movement, as well as the speed at which those fibers are recruited. Thus, improving our rate of force development and speed endurance.