Improve Performance With Contrast Sets

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

Your thoughts?

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We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Improve Performance With This Training Strategy

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!

Your thoughts?

Combined Plyometric Training Improves Performance

Single-Leg Box Jump

Single-Leg Hurdle Hop

Most plyometric training focuses on bilateral, vertical exercises (nothing necessarily wrong with that).  We hop and jump with two feet, in a mostly vertical plane (straight up).

Adding unilateral, horizontal, and lateral plyometric exercises is a great way to accelerate the development of explosive power, balance, and muscular endurance, according to multiple studies in the Journal of Strength and Conditioning Research.

It’s pretty simple to incorporate unilateral (single-leg), horizontal (forward), and lateral (side-to-side) plyometric exercises into your training, once you’ve become comfortable and proficient with more traditional plyometric exercises.

When performing unilateral plyometric exercises, it’s important to start with a low intensity level and degree of difficulty.

If you’re already doing bilateral, vertical hops and jumps as part of your training, try adding single-leg vertical, lateral, and forward hops and jumps to your routine, on flat ground.  As your strength and balance improves, add low hurdles and plyo boxes to the mix.

Get STRONGER, Get FASTER!

Your thoughts?

Should You Do Plyometric Training on Consecutive Days?

In most sports, the ability to produce explosive effort is an important component of performance.  Plyometric training (PT) is commonly used to increase/improve an athlete’s ability to sprint, jump, and change direction.  Additionally, PT may increase endurance performance in sports like basketball and soccer.

Given the high-intensity nature of plyometric training, most research recommends 24-48 hours of rest between PT training sessions.  At our facility, we favor twice-weekly PT training sessions, regardless of the number of weekly training days (e.g., if an athlete trains 3-4 days per week, two of those days include PT).

Occasionally, due to conflicts and other obligations and responsibilities, some of our athletes can only train twice per week and on consecutive days.

A recent Journal of Strength and Conditioning Research study compared twice-weekly plyometric training — 140-260 jumps per session — with groups of athletes given 24-48 hours (1-2 days) of rest between sessions, and those training on consecutive days.

“Although it has been recommended that plyometric drills should not be conducted on consecutive days, the study shows that plyometric training applied twice weekly on consecutive or nonconsecutive days results in similar explosive and endurance adaptations…” (Ramirez-Campillo, et. al.)

If necessary, it appears that consecutive plyometric training days are safe and effective.

Get STRONGER, Get FASTER!

Your thoughts?

Improve Performance With Contrast Sets

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!

Your thoughts?