BOOST SPEED POWER & REACTIVITY WITH FRENCH CONTRAST TRAINING
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In this video coach John Shepherd takes a look at French Contrast Training - this is a means of training which trades on potentiation and combines different plyo and resistance exercises which occur along the speed-strength continuum.
VIDEO TIMELINE:
0.10sec Intro
0.42sec Why do FCT & Overview of why I'm including
3.00min FCT Protocol
4.32: Example of FCT workout I've devised and adapted
6.17min FCT workout second example
7.12min Further thoughts and how I'm fitting in a once a week FCT with two other complex/contrast sessions
8.12min FREELAP
9.05min Summing up
9.33min Wednesday workout example (Hip swing).
#howtosprint #howtolongjump #frenchcontrasttraining
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John Shepherd is an ex Team GB long jumper and now coach to top athletes of all ages... from English Schools Champions, to European junior Champions to senior internationals. He's coached for the England team.
John is also an author having written eight books on fitness & sports training and hundreds of training articles.... - Sport
Another excellent video, Mr Shepherd. I really like the routines designs. I find I have to vary what I do constantly as I adapt quickly to any routine. Thank you and stay safe!
I've spent a bit of time thinking about the benefit of the set of 15. Initially I thought there is no real point. Now I am thinking that it may be similar to lactate training. The effect might be that it trains the jumper to be a bit more efficient in the recycling H+ ions and other waste products in the runup thus conserving more ATP/PC and glycogen for the jump phases at the end of the runup. As often jumpers appear to run out of punch at the end of the runup and are often lack lustre in the jump phase/phases.
I am going to try a set of 3 heavy squats followed by 3 explosive jumps followed by 12 bar + banded squats and then speed bounds to see what the affect is. probably 3 sets.
thanks for the idea :)
Richard, sounds like a plan ... I'm experimenting as training for the mature athletes does need the odd shake-up, although being true to a particular philosophy and way that has been found to work. The one things in this respect that ticks my boxes with FCT is the plyo-resistance combo - so we get potentiation. The quicker reps may aid transference with the speed exercise adding that more ... but perhaps FCT is just another potentiating session??? One thing I have become aware of with the older guys using FCT is the load on them and its effects on CNS ... so, keeping an eye on that effect ... we've been doing FCT once a week for three weeks and two triphasic complex workouts another two times a week.
Overtime Athletes (another CZcams channel) does quite a lot on Cal Dietz and triphasic training. I've only tried bits and pieces of routines since I don't have the knowledge to do more...... Need to buy the Triphasic book!!
Thanks for the direct - will check out. I have Cal's book and it's very indept in terms of exercise prescription - with 3,4,5 day programmes for example, planned for various phases of training. I have made a few videos on this subject on the channel and how I have been implementing this. Here's a link to one: czcams.com/video/-tQD_Omn2g4/video.html
All the best
This is what I'm waiting for!! Thank you coach for this informative video.I think I should insert this excercises to my training program.Coach I have some question regarding to my training during pre-season.Should I focus to eccentric and Isometric weight excercises or should I insert some complex/contrast training to my training program?
Great to be of assistance - what I would do is not separate the muscular actions in terms of training phases for your pre-season, rather I suggest tweaking loadings, voulme and exercises across the training year. We will do two varying triphasic sessions a week (virtually all year round) and each also includes plyos. The FCT workouts are something new and we are experimenting with at present and we are doing these once a week (but these as noted are also complex/contrast). Don't wait to do things that are key to sprint and jump performance i.e. complex/contrast training, start straight away (using common sense of course). I'll produce a more detailed video on this subject sometime soon. Good luck!
@@Johnshepherdtrackcoach Thanks for this priceless information coach!!I'm looking forward for your next videos.
Thoughts about using kettlebell swings or banded squat jumps for 3rd speed phase. Put a band around shoulders and under feet for rapid resisted movements.
Good thinking and ideas. The resisted band will eventuate the eccentric movement and the stretch/reflex.
Hi Coach Shepherd, I have been implementing french contract training in my routine and noticed a lot of result in the first 6 months. But after those 6 months, I haven't been making nay progress after that. Do you have any recommendations to increase performance? You mentioned you have to find new ways to stimulate the athlete's growth. What would you do in this scenario?
Leon,
Thanks for the comment and your question. I've actually moved away from FCT myself now in training as we found it to be too draining on the CNS. This was probably due to the fact that I included other drill units prior to including it in our regular Mon evening session - sprint work with bars held o/head, for example.. Basically the loading overall was too great across the workout. I now include drop jumps and plyos at the end of that session and isometric and eccentric work usually.
We do the plyos first and then the eccentric/isoemetric work. This seems to be less taxing on the athlete. Note they will have done sled work and another unit of drills typically before this final part of the workout. I've found this mixed method to work better. I think if you just did a FCT session alone as you may be doing then that would remove the problems we faced. My senior athletes often can only train 3-4 times a week due to work commitments so my focus on is on technical improvement and direct speed and power improvement commensurately.
I'd suggest you perhaps try something similar i.e. "simpler" contrast/complex training. Potentiation is what we are after regardless of the session framework. I always combine weights and plyos together and I think that if you are doing your speed work and your technical work across the same training phase then the transference occurs. So, perhaps this is something you should try. The latest video (April 1 2022) in the channel czcams.com/video/YykwpJZsYuw/video.html
looks out potentiation using plyos and this seems to be a better way (or one of a number of better other ways) to attempt potentiation.
So, as indicated perhaps pair sprinting with a loaded plyo exercise or jumps (if you are a jumper) to see how you respond. Obviously your body will respond less to any training means after a while so it's probably is time for a change.
Let me know what you think,
@@Johnshepherdtrackcoach Much appreciated! Thank you very much Coach!
My CNS must be completely fatigued at this point. I am going to ease off FCT for a little bit. I will follow your advice and use plyo during this time until my body is ready for intense sessions again.
Once again, thank you!
does the depth matter on the squat??
What's the purpose of doing quarter squats instead of getting depth?
Less strain potentially on the knees and back, more loading on the tendons than the muscles and therefore the development of greater joint stiffness as is needed for the long jump, for example. Less potential to stretch knee ligaments and tendons thus producing a more lax joint. The long jump take-off is from a near straight leg so less range is required ... however, some will argue that strength over range is superior to strength over a shorter range. I also think that eccentric work is crucial and too much concentric squatting after a point (whether shallow or deep) can become counter-productive. As a coach/athlete you need to find out what works and I guess over time I have developed a philosophy that has achieved success. Thanks for the question and stay safe.
@@Johnshepherdtrackcoach Makes sense. Thanks!