How To Train For EXPLOSIVE POWER and SPEED | French Contrast Training
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- čas přidán 14. 05. 2024
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0:00 Introduction
0:07 SHEA PIERRE
4:47 BARBELL BACK SQUAT
6:37 HIGH KNEE TUCK JUMPS
7:05 DUMBBELL JUMPS
7:32 BAND OVERSPEED JUMPS
8:40 B1. BARBELL HIP THRUSTS
9:45 C1. BARBELL RDL
10:52 D1. ALTERNATING FRONT LUNGES - Sport
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Perfect angle to see the workout motion. Sets and reps AND weight percentage clearly communicated. Rationale for the workout and order explained. Hard to believe this video is free. THANK YOU for the quality upload!
I appreciate your comment! Thanks for the feedback 🙏🏽💪🏽
@@pierreseliteperformance more for agility not straight ahead speed
The study I read showed this method to improve vertical jump only 1.81%.
@@markballard1515Everything is relative….you should try it and record your own results
Always great stuff to share! Thank you.
The concept really work! Thank you for making these amazing video. Love them ❤❤❤❤❤😊😊
I found your channel today and I already love what you do. Love the positivity!!
Thank you so much 🤗
Excellent presentation bro. Thankyou.
Love it Coach,
I am going to implement some of this in my workouts.
Nice video quality, angles and slow motion. Also great explanations.
super beneficial content, more people should be locked in youre content !!!!!
This is awesome! Thanks for sharing man!
Brilliant stuff💫
Epic, I’ve been moving towards Contrast training, moving from a 5x5 program. Think I’m guna make a hybrid routine. But already feeling powerful. Thanks for the advise and content.
You got me motivated my brother🙌🏽🙌🏽🙌🏽
Glad to hear it bro 💪🏽🙌🏽
This is one of the best videos I’ve ever seen on CZcams. The way he explained everything is really good. Very informative and I learned something new “the post activation potentiation method”.
Appreciate the feedback Muhammad. Glad you found the video helpful!
@@pierreseliteperformance I wish if you could make a video about explosive power for punching
GREAT VIDEO! You earned yourself a subscriber. I will male sure to include these exercises ises in my program.
Fantastic video: both edition and content. I an very interested in such types of exercises for injury prevention and performance in start-stop sports like tennis and padel. Thanks a lot :)
Appreciate the feedback! 🙏🏽
Solid workout tips and exercises !!
You just gained a subscriber ;)
Good to hear it!!
fantastic stuff here. Loved it all
This is awesome! Thank you for sharing. I was looking for fresh fitness ideas for my second amateur mma fight camp. Keep up the amazing work! 😊
Appreciate the feedback Jordan 🙏🏽
@@pierreseliteperformance anytime sir
Let's goooooooo!!!! Hope the fight camp went well for ya!
Gonna add these to my athletic day workout cuz explosiveness is critical if i wanna become a better swimmer thanks for the vid subscribed for more
this is gold!
This workout is awesome perfection of the man i m big fan of pier
Man. The vid is just so well detailed. Very nice explanation and variety of exercises! You damn good at your job bro!!
Thank you! Always trying to bring a lot of value every video
Thank you for this workout! I’m trying to improve my explosiveness and speed for football/soccer. Hope this will help a lot. Thanks💪
It help or no ?
@@SamusBaracus I think it has helped me a bit. But if I do it more, I will be faster
Great Programme!
Thank you for sharing your wisdom. This was a fun workout
You’re welcome Austin 🙏🏽
Thank you for these 'variations' to know about 'French variations', too in 'sports world'.👊🔥
Glad you like them!
great vid..loved the programing
I'm just gon add this to my leg workout. I love the explosiveness in it
How did you go about adding it?
I think it was very good. I like the way you broke down and took your time that we can understand what exactly why we’re doing what we’re doing.
Glad you liked it Ken!
Coach Keith here ! I haven’t seen a performance coach with your caliber & expertise! I do the conditioning & strength training at T. Roosevelt high here in Washington DC . Currently enrolled in ISSA STUDYING to take the exam . You are a great teacher , the way you explain it is paramount. I have adopted you as my mentor !
That’s great Keith. Thanks for the compliments! Very much appreciated! I hope I can help you on your journey
Great workout. I'm looking forward to trying it.
Great content 💪
Straight 🔥🙏🏾💪🏾👊🏾
One of the greatest jump videos I’ve watched yet
Appreciate that! Check out our new video we just posted on explosive jumping power 💪🏽
Pretty fun looking work out
This is fantastic. Immediate sub. Thanks.
Seen this ages ago, finally tried this for the first time. Safe to say im sad i didnt try this sooner
Amazing my man, the best in the bissnes
Much appreciated Alejandro 🙏🏽
Great video + it’s free. Altogether a win
nice vid brother! Like the movements alot and will incorporate into my workouts. Curious what brand of red socks are your wearing
thanks for help coach ! :)
Love this video even though I am 59 years old I still enjoy doing power/speed workout!!
That is awesome, Grady
I liked the Iron taps with fitness tubing around knee calves. Thats innovative in my opinion.
Great video 🙌🏽
Thank you 🙌
Explosive power is the mark of a true athlete.
11:47 11:55 'THAT'S THE KEY'!!!! 'THAT'S IT'!!! 'FUN+ENJOYING+physical BENEFITS'!!!! 👌👌That's why 'we need always renew and develop many variations of exercises' to avoid 'getting bored'!!! 'RENEWING & DEVELOPING'___THAT'S ALL LIFE ABOUT TO BE AWAY OF BOREDOM AND RUN AWAY FROM DEPRESSION & ANXIETY!!!!!! That's why you 'made it'!!!👌👌 That's successful! I wish you the best more and more!👊🔥⚓️🇪🇬
Subscribed yes siiirrr let's goo
This channel is sick!
I help train an up and coming boxer and mostly focus on plyos, ballistics, basically stuff that won’t add much mass.
I would like to do some strength work beyond concentric movements, maybe I’ll find it here!
Thanks man. Yeah we have plenty of strength work on this channel for sure!
BLOCK 1 - 3 sets each exercise
1. Power squats - 3 seconds down, explode up
60-sec pause
2. High knee tuck jumps
3 reps, short ground contact
60-sec pause
3. Dumbell jumps
3 reps, explosive, toes up
60-sec pause
4. Assisted bended jumps
3 reps, explosive
5 minutes recovery
BLOCK 2
1. HIP thrusts - 6 sets with 90 sec rest
3-minute recovery
BLOCK 3
1. Romanian deadlift - 3 sets 8 reps with 90-sec rest
3 minute rest
BLOCK 4
1. Weighted alternating front lunges - 2 sets of 12 reps each leg with 90-sec rest
When we say 1-3 sets each exercise of Block 1, does that mean I should do 3 sets of each exercise before moving on or repeat the whole circuit 1-3 times?
@@niharsaxena406 I also want to know
Repeat the sam circuit
time 11:10 a firm support i agreed with the synapse explanation innervating synopsis some refrains were a bit complex but i haven't read my NASM book in years however, i enjoyed the entire lecture (nasm) it was awesome
Nice video! Definitely for young people. My feet can't handle those jumps anymore. 😢
Awesome advice.. i use vibram five finger shoes for my proprioception
fantastic vid bruv thank yu
You’re welcome bro
Thx Bro
amazing channel ❤
Glad you enjoy it!
I love it. This is good for my boxing conditioning training!
Ahahah we both here for the same thing I love it 😂😂
Thanks bro I just need to add some jumping workout and maybe dunk
Admire your content
Hello great info big fan of Cal Dietz’s I have a question would this workout improve a road cyclist ability to climb? Can’t wait for your response.thanks
On 🔥🔥👍👍🙏🏾🙏🏾
Beautiful…
Nice workout this is for lower body best workout i tried it can u make a upper one focsued on same thing please
Bro would make a great consultant
You're a great leg definition too
Much appreciated Arthur 🙏🏽
Such an insightful video. When should the French contrast be implemented in terms of periodization for a typical track and field season？
The damn thumbnail looked intense 👀👀👀
Subbed
Thanks James! 💪🏽
8:01 ___'IT TEACHES THE BODY'[NICE QUOTE]= It make the body get used to.
شكرا جزيلا
Great video. Thanks very much for the video. At what age do you think is a good age to start with these sort of exercises? Many thanks
Thank you, Coach. I have a question. What is the reason for the heavy frequency of the legs?
Hi bro thanks for the video, could u pls make one with only ploy metrics, I’m trying my best to grow to maximum height and don’t wanna do anything with weight. Pls make a video about only ploy metrics. Thanks alot❤
man vivo is making a loot of money now days. great vid
First question : How many times a week ?
Second one :
I'm in my bb season, so I stopped my plyometric program I used to do during vacations, which was really useful.
If i want to do it to maintain or maybe enhance my vert a little bit during the bb season, is it okay for me to always do this same workout with weight increase each week ?
Thx flr your video, well explained and this workout seems to be really good to practice 💪🔥
Never seen this series before. Just had a recommended to me. For those of you who are going through these exercises, what is the typical work to rest ratio for the warm-ups and then the compound movements with heavy load, in light load? I am currently trying to look for additional resources to incorporateinto a government contracted position where I make work in close proximity with department of defense personnel who need training with this level of specificity.
Shoes best to work out is converse star 🌟
in the first block you have to do 3x3 of every exercise and then repeat that secuence 3 times,or, do 3 reps of every exercise and repeat it 3 times
Im confused too
Training block sounds to me like it implies a circuit. 🤔 I think it’s safe to assume you’re súper setting these
BLOCK 1-3 sets each exercise
1. Power squats - 3 seconds down, explode up
60-sec pause
2. High knee tuck jumps
3 reps, short ground contact
60-sec pause
3. Dumbell jumps
3 reps, explosive, toes up
60-sec pause
4. Assisted bended jumps
3 reps, explosive
5 minutes recovery
BLOCK 2
1. HIP thrusts - 6 sets with 90 sec rest
3-minute recoverv
4. Assisted bended jumps
3 reps, explosive
5 minutes recovery
BLOCK 2
1. HIP thrusts - 6 sets with 90 sec rest
3-minute recovery
BLOCK 3
1. Romanian deadlift - 3 sets 8 reps with 90-sec rest
3 minute rest
1. Weighted alternating front lunges - 2 sets of 12 reps each leg with 90-sec rest
Thanks for the sharing.
Nice program.
Very good your product on 2:55 !
Where can we buy that?
Links?
Thank you very much.
Peace from France
www.pierreseliteperformance.com/programs/product/bands/
@@pierreseliteperformance thanks for your fast reply!
No international shipping???😕
Nice
Awesome video bro! But do you have a only French contrast training program?
Not just French contrast but the sports performance training programs 1 & 2 have multiple weeks of French contrast training
Im not over weight. But haven’t trained in few years. Because of shoulder injuries. Which of your videos/playlists would you recommend to start from?? Respect and appreciation from UK 🇬🇧👊🏾🙏🏾🔥
All the videos are random so it wouldn’t be wise to use those. I’d suggest using a custom program I can build for you personally here marketplace.trainheroic.com/workout-plan/team/shea-pierre-s-greatness?attrib=550204-yt
Thanks to Gilles Cometti who was the first sport scientist to talk about contrastes and build understandable protocols...
nice
🔥
the dumbbell jumps will compress your spine and you will lose some of the cushioning between your vertebrae making you shorter.
Do you have a list of the sets, reps and rest times please?
Daymnnnnn you jump really high
Can u make a video please on a upper lower split similar to this main focus is power and i liked how u didnt neglect the weights as i need a split but im unsure please help
So for block A u would squat doing 1 set only and then right after go into jumps, and then repeat 2 more times?
I'm confused Between strength explosive and strenght -speed
And contrast traning, what is the difference between them, so that they are also similar to complex traning, or do they all have the same name????
I feel that they are the same thing under one name. Each coach explains in a different way. What is the exact knowledge? I hope to help?
Question... i suffer from cronic lower back pain and am seeking a natural fix for that. Im sure that im lacking strength in a few areas. For reference, i workout at home only, cant afford a gym and prefer to workout at home. I have access to 20-40lb dumbells, a curling bar that can hold up to 100lbs, a bench that come with that curling bar, and a pull up bar, and the perfect pushup. Any suggestions?
Question: you mentioned barefoot shoes, i play basketball with them but am finding the traditional method of doing the penultimate step incredibly painful. THat hard heel strike without the cushion that are in normal shoes is causing me to bruise my heel. How might I approach this? I don't want to change shoes because of the numerous benefits that barefoot shoes offer, many of which you mentioned. Bruise heel. Heal. Bruise again. heal. cycle repeats. What advice would you recommend?
should we do the A block squat explosive for 3 sets and then do high knee jump for the sets and then... or one set of squat and then one set of high knee jump, ...
Great approach...
Have any students before during and after to see results, huge gains in speed, reaction, endurance... Most want proof but believe in God... So to see it be remarkable and gains
Gaining advocatcy
Holy crap. This guy is the legitimate Flash. Was there some clever editing or does he do an infinite number of reps?
Would you say that the banded jumps work in a similar way to a squat with focus on the eccentric portion to drive hypertrophy and deceleration?
No, those two have different goals. While a squat with focus on the eccentric will give you hypertrophy and increase eccentric strength, the banded jumps are focusing on high velocity contractions (both eccentric and concentric). Since squats will be slow and the banded jumps focuses on velocity, one can not substitute the other
Question, what is the amount of reps for the squat and hipthrust? I didn’t quite see it in the video, but maybe I am blind
This is the first video I watch from your channel and I find it wonderful! Only one doubt: What about strengthening adductors and abductors in this routine? I hope you can fully answer my question. Thanks in advance and success! Greetings from Mexico!
Might be to late but those band movements he does in the beginning can help
@@ashton7044Thanks. Yeah,I watched them with the bands but it was the warm up.
@@danyjerry4 well he also said the hip trust can also activate them
@@ashton7044 ok, thanks.
Looks great, but it's a lot to remember. Would it be possible to make the same gains with just the dumbbell squat jumps and power cleans (my glute work gets done by kicking)?
I think that would also work! It’s all about contrasts
can you do the barbell workouts on a smith machine?