One of the goals of athletic performance training should be to increase athletes’ work capacity while improving (reducing) their recovery time. Contrast training is a highly effective method for improving many physical attributes involved in athletic performance, including strength, power, speed (acceleration) and agility — if implemented properly.
Contrast training involves performing a set of a heavy resistance exercise, immediately followed by a set of a biomechanically similar power exercise (for example, a barbell back squat, immediately followed by a squat jump). Complex training is a similar approach, which involves performing 3-4 sets of heavy resistance training followed by 3-4 sets of the biomechanically similar power exercise.
The benefits of contrast training include:
- Effective in producing results
- Highly efficient
- Allows for high work density
- Time effective
- Allows athletes to complete fewer training sessions in order to yield the same or greater results
- May have implications for injury prevention
Here’s an example of a simple contrast model for athletes to build explosive power:
Barbell Back Squat — 1 rep 65-80% 1RM + Box Jump — 1 rep; rest 15-20 seconds
Barbell Back Squat — 1 rep 65-80% 1RM + Box Jump — 1 rep; rest 15-20 seconds
Barbell Back Squat — 1 rep 65-80% 1RM + Box Jump — 1 rep; rest 15-20 seconds
Barbell Back Squat — 1 rep 65-80% 1RM + Box Jump — 1 rep
Rest 2-3 minutes, then repeat for a total of 2-4 sets
Incorporate this superset into your workout for speed development:
Hex Deadlift — 1 rep 65-80% 1RM + Hurdle Hop — 1 rep; rest 20 seconds
Hex Deadlift — 1 rep 65-80% 1RM + Hurdle Hop — 1 rep; rest 20 seconds
Hex Deadlift — 1 rep 65-80% 1RM + Hurdle Hop — 1 rep; rest 20 seconds
Hex Deadlift — 1 rep 65-80% 1RM + Hurdle Hop — 1 rep
Rest 2-3 minutes, then repeat for a total of 2-4 sets
And finally, a superset using two explosive/plyometric exercises:
Squat Jump — 25-30% (body weight) load + Depth Jump — 1 rep; rest 15-20 seconds
Squat Jump — 25-30% (body weight) load + Depth Jump — 1 rep; rest 15-20 seconds
Squat Jump — 25-30% (body weight) load + Depth Jump — 1 rep; rest 15-20 seconds
Squat Jump — 25-30% (body weight) load + Depth Jump — 1 rep
Rest 2-3 minutes, then repeat for a total of 1-3 sets
Get STRONGER, Get FASTER!
