French Contrast
Power Athlete
The French contrast method uses a multiple exercise protocol to force the utilization of alactic and anaerobic work capacity to increase strength, power, muscle and performance. I was first introduced to French Contrast and the pairing of 3-4 movements by Cal Dietz. I had utilized post activation potentiation (PAP) training for years in the Power Athlete programs using heavy compound movements mixed with dynamic ones. PAP has been found to make short-term improvements in the contractile ability of the muscle to generate force. This improvement is due to the recruitment of high threshold motor unit, improved inter-muscular and intra-muscular co-ordination and decreases in pre-synaptic inhibition. The major difference between the PAP protocols used in Power Athlete training programs and French Contrast is the number of movements done in the cluster set and the focusing on muscle contracts during compound movements.
A1
Empty Bar Front Squat
2 x 10
A2
Empty Bar Strict Press
2 x 10
A3
Reverse Shrugs on Dip Bars
2 x 10
A4
Heavy Front Carry Squat
2 x 10
A5
Echo/Assault/Implement of Choice
2 x 30
B
Back Squat
5, 3, 1
C1
Back Squat
4 x 3
C2
Trampoline Sprints
4 x 0:10
C3
Box Jump
4 x 3
D1
Dumbbell Bulgarian Split Squat
4 x 3 @ 6
D2
Lunge Jumps with Switch
4 x 4
E1
Banded Hamstring Curls
3 x 12
E2
Dumbbell Shrugs
3 x 10
A1
Scapula Depression
2 x 10
A2
Pull Up - Strict
2 x 10
A3
Supine Scapula Retractions
2 x 10
A4
Pillar to Plank Press Up
2 x 10
B1
Press
4 x 3
B2
Depth Push Ups to Explosive Rebound Up
4 x 3
B3
Banded Tricep Extension
4 x 20
C1
Slight Incline DB Bench
4 x 3 @ 6
C2
Parallel Bar Dips
4 x 10
C3
Dumbbell Incline Rows
4 x 12
D1
Banded Hammer Curls
3 x 20
D2
Hammer Curls
3 x 10
A1
4 Way Dead Bugs
3 x 60
A2
Banded Walks
3 x 10
A3
Banded Reverse Walks
3 x 10
A4
High Knees
3 x 10
A5
Up Tall and Fall Starts
3 x 10
B
Sprint
6 x 60
C1
Captain Morgans
3 x 10
C2
Pillar Hold Alternate Hand Reach
3 x 20
C3
Captain Morgans
3 x 10
A1
Reverse Shrugs on Dip Bars
2 x 10
A2
True Push Ups
2 x 10
A3
Supine Scapula Retractions
2 x 10
A4
Dumbbell RDL
2 x 10
B1
Back Squat
5 x 1
B2
Lateral Med Ball Throw
5 x 10
B3
Pull Up - Strict
5 x 10
C1
Barbell RDL
4 x 3 @ 6
C2
Banded Reverse Hypers
4 x 8
C3
Med Ball Seated Throws
4 x 10
D1
Active Foot Isometric Hold - Dorsiflexion
3 x 30
D2
Standing Calf Raises w/ DBs
3 x 20
A1
Echo/Assault/Implement of Choice
3 x 25
A2
Cocky Walks
3 x 10
A3
Spiderman Crawls w/ Elbow Drop
3 x 10
A4
Knee Hug to Horizontal Lunge Twist
3 x 10
B1
Close Grip Bench Press
5 x 3
B2
Depth Push Ups to Explosive Rebound Up
5 x 4
B3
Banded Hammer Curls
5 x 20
C1
Neutral Grip DB Bench
4 x 4 @ 6
C2
Chest Elevated Push Up on Bar
4 x 20
C3
One Arm DB Row
4 x 10
A1
Banded Walks
2 x 10
A2
Banded Reverse Walks
2 x 10
A3
Banded Lateral Walks
2 x 10
A4
Charleston
2 x 20
A5
Ninja Roll Up to Vertical Jump
2 x 5
B1
Muscle Snatch
3, 3, 2, 2, 1
B2
Bodyweight Bulgarian Split Squat
5 x 5
B3
Lunge Jumps with Switch
5 x 4
C
Echo/Assault/Implement of Choice
10 x 30 @ 80
D1
Banded Support Full Squat
3 x 0:30
D2
Banded Active Hamstring Stretch
3 x 0:30
D3
Dancer Stretch
3 x 0:30
D4
Banded Vertical Lunge Stretch
3 x 0:30
Rest Day
A
John Welbourn
John Welbourn is CEO of Power Athlete, Inc and a 9-year veteran of the NFL. He has worked extensively with the NFL, NHL, MLB, Olympic athletes, the US Army, Naval Special Warfare and DEVGRU. He works as a consultant and advisor for several companies focused on improving human performance through training, nutrition and fitness-based technologies and he is host of Power Athlete Radio.
If you are goal is to be more explosive and tap into your greatest Power Athlete, then look no further than John Welbourn's version of French Contrast.
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