- Using the French Contrast Method (FCM)
If the athlete is slower than another athlete, like the above chart, logic would dictate required: Just how can she or he improve?
1. Specific skill as well as on-field awareness
2. Enhancements in internal techniques
3. Decreased excess fat to enhance bodyweight to strength ratios
4. Improved recovery regarding optimal performance
5. Traditional exercise programming methods
If on-field awareness and particular skills are enhanced and when excess fat has been controlled and enhanced, probably the most general quality that may be enhanced may be the exercise programming employed by the athlete. Further, weight training could be helpful for that advanced athlete through the use of a combination of techniques, instead of straight line progressions in movement patterns.
Using the French Contrast Method (FCM)
In France They Contrast Method:
1. Might be appropriate for advanced trainees and athletes. That’s, individuals with clean movement patterns who’ve respectable training time under their belts.
2. Ought to be performed for some time of roughly 2 to 3 days.
3. Could be regarded as a peaking method – it may be utilized 2 to 3 days in front of you competition or testing period for athletes.
The FCM and “Advanced Athletes”
While using FCM would want a sports athlete who knows quite a number of movements to be able to define how you can produce pressure without reducing technical skill from the lift. If the athlete is battling with hurdle hops because of never practicing or just being brought to them, then your athlete should look for a different exercise that she or he can be used to performing. In relation to maximal lifts, conducting a deadlift in the floor might not be appropriate should they have used a trap bar within the last 3 years within the collegiate setting.
Timeline and Logistics for Peaking
The FCM isn’t something for use for several weeks at any given time. The FCM is really a “hit it and quit it” kind of method: Perform preparatory means of a period of time, after which while you close the finish from the off-season, or approach tests, carry out the FCM as a kind of block periodization.
French Contrast Way of Beginners and Youth Athletes
As the FCM is only one method which can be used by Cal Dietz (1), it’s also a neuromuscular driver toward improvement in characteristics for just about any given athlete. This holds water, particularly if the athlete reaches a youthful training age. When they might not supply the intensity observed in a maximal strength deadlift, motor units is going to be firing, and good movement is reinforced.
To begin with, the FCM may be used using a loaded movement pattern, plyometric, weighted plyometric, as well as an aided plyometric.
French Contrast Method – Exercise Selection
In my purpose, I’ll make use of the barbell the bench press because the torso primary lift. Within this situation, a dumbbell the bench press may be used (if working inside the paradigms of the sport that could limit the effective use of a barbell because of limitations seen inside the shoulder’s flexibility, for example baseball or softball).
Vertical or horizontal barbell/DB press
In this particular realm, a bodyweight movement that’s similar in movement pattern is going to be utilized, and also to work inside the arena of the FCM, complex training is required I’ll use a reactive or explosive push-up.
Frequently, the very first two workouts are geared toward probably the most enhancements for 2 reasons:
1. When the athlete reaches the 3rd and 4th exercise, alactic anaerobic energy stores are now being quickly depleted because of time demands.
2. These workouts are frequently a lot more objective anyway because of their simplicity: While a weighted or band opposed plyometric vertical leap could be measured for height, the reason would be to improve athleticism in the game. Make certain that what you’re recording and calculating really matters.
Afterward, a weighted movement – still inside the arena of the “push” mentality – is going to be utilized. The concept would be to still promote the mentality of “reactiveness.” So a barbell the bench press in a lighter in weight (together with stripping the weights) might not be as accessible because of the limits from the arms reaching up and pulling lower, that will limit the reactivity from the exercise, together with logistics of establishing two different barbells with various weights for everybody athlete. So, tossing on the weight vest for any push-up works.
Reactive mediterranean ball press/scoop/throw
Weighted vest explosive push-up
Aided or Faster Lift:
And lastly, the final lift within this series is going to be an faster or aided lift, or perhaps in this situation, a pushing pattern that’s lighter than bodyweight.
Week 1, First Day
A1. Barbell the bench press – 3 sets x 3 reps at 80%
A2. Explosive push-up – 3 sets x 5 reps
A3. DB push press – 3 sets x 5 reps (in a % comfortable enough to become explosive, yet heavy)
A4. Band-aided push-up – 3 sets x 5 reps
The totality from the exercises aims to become more than the person portions that devise this process. Using these individual aspects, the spectrum of speed-strength and strength-speed continuum is included.
Torso Accessory Lifts:
A couple of things to bear in mind:
1. Accumulation of fatigue
2. Nerve and technical breakdown
Because of this too, a “core” movement pattern ought to be restricted to regressed movements, so front/side planks, together with any kind of anti-rotation or anti-extension/flexion ought to be incorporated, together with DB maqui berry farmers walks.
For that lower body, power is supposed to be enhanced, therefore the movement that i’m searching to enhance would involve the broad jump and also the vertical leap.
On deadlift days, I’d turn to boost the broad jump. On squatting days, the vertical leap. If there’s a particular test that’s incoming for any given athlete, I’ll use one or another for way of practicing the skill that’s needed for that test.
To attract in the same well in the definitions above, numerous exercises could be selected here:
Barbell back or front squat
Any single leg lunging or hip hinging pattern
The range that may be displayed here may become very specific towards the athlete and their sporting demands. When the athlete’s vertical leap is going to be tested, let’s employ this. Apply more specific ideas process overall, so we have these choices:
Vertical/broad/depth/lateral, or split squat jump
On the personal level, this time forward is easily the most fun in relation to jumping because of the creative aspects that may be introduced.
DB/barbell squat jump
Cup vertical leap
Band opposed vertical leap (Vertimax Jump Training System)
Weighted vest vertical/broad/lateral jump
DB/WVest/KB split squat jump
Aided or Faster Lift:
The final protocol in this particular set involves establishing bands to be able to enhance your RFD beyond their normal means because of the elasticity from the bands propelling you upward.
Week 1, Day 2
A1. Barbell back squat – 3 sets x 3 reps at 80%
A2. Bodyweight vertical leap – 3 sets x 5 reps
A3. Band opposed or weighted vest vertical leap – 3 sets x 5 reps (in a % comfortable enough to become explosive, yet heavy)
A4. Band Aided Vertical Leap – 3 sets x 5 reps
Since most of the exercises promote a quad-dominant jumping protocol, the accessory lifts can promote a posterior chain exercise selection – slideboard or stability ball hamstring curl, single leg deadlift, etc. are fair game.
Using the French Contrast Method inside a Team Setting
To begin with, many strength and sports development coaches don’t have enhanced comfort or ability to utilize large team settings. I’ve been fortunate to possess labored both in a personal team atmosphere with other private clients where I’ve utilized this process effectively.
That stated, the FCM has the ability to be applied inside a team setting. It’s comprehending the different repetition maxes and individual limitations that could arise from the movement perspective together with any technical lifting issues that’ll be the restricting factor.
For those who have a baseball team having a objective of improving power, these factors will come into effect:
1. Different variations in mobility from athlete to athlete.
2. Phase of programming or season they visit you.
3. Different training ages and movement capacities.
FCM – Week 1, First Day
A1. Dumbbell the bench press or DB floor press – 3 sets x 4 reps at 80% (based on shoulder or arm injuries history)
A2. Explosive push-up – 3 sets x 5 reps
A3. Overhead mediterranean ball stomp to floor (heavy – 10lbs or even more based on athlete) – 3×5
A4. Sidestanding mediterranean ball shotput with rapid step behind – 3×5/side
The explanation I’m utilizing in this particular differs from utilizing a general exercise like the DB BP, then seeing a bodyweight exercise, then employing a heavy mediterranean ball slam, after which finally expressing this pressure by having an faster movement inside a frontal plane advancement of a Rotational MB Slam.
Taking care of this template frequently describes is the thought of utilizing various general preparatory exercises to a particular exercises to general in rapid succession to be able to facilitate power development. This concept has specific roots with Dr. Anatoily Bondarchuk, and much more information are available from Joel Jamieson’s blog and the series The Bondarchuk Concepts.
Now I’ll digress a little by having an anecdote for the entertainment. While I’ve come across and used the FCM with lots of athletes, myself and my co-workers used this way of thinking and philosophy to boost our very own exercise programs too.
My successes include growing my vertical leap. I’m employing a Vertec Jump Trainer for measurement, and just before while using FCM, my favorite jump was 31 inches.
After multiple runs from the French Contrast Method, together with nutritional changes, I’ve most lately hit 37.5 inches in my standing vertical leap roughly twelve months later – a 6.5 " rise in in regards to a year.
Proven here’s my pal, Matt, conducting a barbell reverse lunge with 405lb two times on every leg. His previous best was clearly reduced than this.
Although this has largely been an expression of my very own personal and practical applying in france they Contrast Method, it’s suggested that you simply read Triphasic Training to obtain the full effect.
Miguel Aragoncillo is really a strength coach at Cressey Sports Performance located in Hudson, MA, formerly working at Endeavor Sports Performance in Pitman, NJ, together with as being a author, blogger, and competing both in breakdancing and powerlifting (although, not concurrently). Much more of his writing are available at www.MiguelAragoncillo.com.
1 – Dietz, Cal, and Ben Peterson. “Specialized Ways of Applying Training Means (French Contrast).” Triphasic Training: An Organized Method of Elite Speed and Explosive Strength Performance. Hudson, WI: Bye Dietz Sport Enterprise, 2012. N. pag. Print.
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