By Rhett Clark, August 28, 2023
Y3B9 – French Contrast Method
Rep Scheme
2+3+5
This is our third iteration of explosive training for the year, and we have opted for a method known as French Contrast Method. The FCM was originally developed by the Track & Field coach Gilles Cometti and consists of combining Complex and Contrast training methods in four consecutive exercises: a resistance exercise performed at a near maximal load, a plyometric exercise that mimics the same movement pattern, a resistance exercise trying to maximize the power production and, lastly, a plyometric or accelerated plyometric exercise.
We have adapted the FCM and instead of 4 movements have bumped it down to 3 for a few reasons such as space, equipment distribution and overall volume, basically making it easier to manage in a group setting.
This block continues our use of the following movements: Front Squat, Overhead Press and Deadlift. We have given these exercises a little twist by adding more speed and therefore have the Front Squat, Push Press and Push Jerk as well as Power Cleans. Jumping is the ultimate plyometric workout so we have included those as well. Speed training is all about moving fast, and to move fast you have to think about moving fast. Intent is a huge part of this block.
In order to have a better feeling of our body and how ready we are to “move fast” or “be explosive”, we have included a short duration of Med Ball work and jumps prior to our B. Series. This will allow us to both prime the body for moving faster, and give us an idea of how our body is feeling. For instance if we feel awake, snappy and fast, it’s probably a good idea to increase the load or complexity of the B. Series; if we are feeling down, low energy, or very sore, it is probably best to stick to lighter loads and less complex movements.
Moving into the B. Series, we are looking at a strength exercise to be performed above 50% (starting at week 1) and will be moving up closer to 80% over the following weeks, followed by an explosive movement, and followed by an accessory movement that should focus on a fast, twitchy, concentric phase.
The goal for us using FCM is to touch on some movements we don’t normally have in a class setting, expand on the use of our main three lifts and pair them with intentional speed work.
