JUNE 2024 - STRENGTH BLOCK

THE FRENCH CONTRAST METHOD

French Contrast Method
The French Contrast Method (FCM) is a training program that combines resistance training and plyometrics exercises to improve athletic performance. The goal is to help the central nervous system recruit more muscle fibers during athletic movements, which can lead to greater force development, movement velocity, and power production. The French contrast method is built around two different training methods: Complex Training and Contrast Training.Complex Training
Complex training involves two exercises performing a heavy compound exercise followed by a plyometric exercise miming the same movement pattern.

Contrast Training
Contrast training also uses two exercises. The first exercise is the same as complex training using a maximal load. However, unlike complex training, the second exercise is a drop set performed at 50-70% of the first exercise’s rep max. Rest between the exercises is about 1-2 minutes, and two to three minutes between each set.The French Contrast Method
The concept was first and foremost grasped by French track & field coach Gilles Cometti, and then it was widely popularized by Cal Dietz, the Head Olympic Strength & Conditioning Coach for numerous sports at the University of Minnesota.
The general overview of how it works. Each set involves:

1. A heavy compound lift: This is a big strength movement whose purpose is to recruit as many relevant motor units as possible. Typically using 80-90% 1RM
2. A force-oriented plyometric movement: This typically involves a relatively longer ground contact/stretch reflex time. At this point, you should just try to produce the maximum amount of force possible on each repetition.
3. A speed-strength movement: Speed-strength is all about moving at high speed with the maximum load possible.
4. A speed-oriented plyometric movement: An accelerated/overspeed exercise is performed here, usually by utilizing a band to provide that extra speed boost.

All four exercises belong in the same set and represent a similar movement pattern like pushing, pulling, squatting, hinging, and so on. They should be performed in this exact order, taking only a few seconds of rest between each one.

The totality of these movements is designed to involve the whole strength-speed/speed-strength spectrum.
An example of movement pattern you will see this block:
1.    Trap Bar Dead Lift at 80%
2.    Banded Bear Crawl
3.    DB Jump Lunge
4.    Explosive Broad Jumps

The French Contrast Method was created to improve and boost power endurance and explosive speed. If you are unfamiliar with complex or contrast training, do those programs before you try French Contrast Method. FCM is taxing and challenging, so if your nerves and muscles don’t know how to harness PAP, you won’t get maximal results or do it correctly. So let’s switch things up and tap in to you inner athlete and get after it!

​Elbadry N, Hamza A, Pietraszewski P, Alexe DI, Lupu G. Effect of the French Contrast Method on Explosive Strength and Kinematic Parameters of the Triple Jump Among Female College Athletes. J Hum Kinet. 2019 Oct 18;69:225-230. doi: 10.2478/hukin-2019-0047. PMID: 31666904; PMCID: PMC6815088.
Long, Michael & Fee, Chris & Taber, Christopher. (2022). The French Contrast Method-Theory and Application. 9. 18-25.