Understanding the French Contrast Method & why we use it for the Team 3X Olympic Weightlifters

May 19

1The French Contrast method is a form of training originally developed by a French athletics coach, Gilles Cometti, but it was Cal Dietz who took this method and popularised it in his book, Triphasic training. The Team 3X athletes are super well accustomed to seeing French Contrast sets in their training. They’re also well accustomed to seeing improvements in their lifting as a result.

This article will seek to focus on what the French Contrast method is and how we use it to improve Team 3X Lifters performances, quickly.

The French Contrast can be defined as an applied form of training derived from Post-activation potentiation (PAP) focusing on employing a combination of complex and contrast methods. 2Complex training is a workout comprising of resistance exercise followed by a movement matched plyometric exercise whereas Contrast training is a set of heavy resistance sets followed unloaded, explosive exercise utilizing the same movement pattern, usually done towards the end of the session

Complex set example: Heavy-as-hell back squat into a jump squat after a 20 - 30 second rest

Contrast set example: Heavy-as-hell back squat sets done first into band assisted jumps at the end of the session

When we combine the above into one beautiful method we get a workout that consists of a:

Heavy compound exercise
Plyometric exercise
A light compound/weighted jump
Assisted plyometric

*Example Workouts we actually use are stated below

So why do we do the French Contrast? Well, the unique combination of exercises helps the central nervous system recruit a higher number of muscle fibers during athletic movements, which increases the rate of force development. Ladies and gentlemen, the snatch & clean and jerk are extremely athletic and require an incredibly high ability to develop force quickly to see the barbell move to adequate heights to make a good lift.

Long story short, we’re using the French Contrast to increase our Babushi lifters ability to develop power, not only that, but they’re developing the ability to repeatedly develop power over a period of time. No more struggling through your last attempts on the clean and jerk!

We believe it is vitally important, to not only develop technique but to develop the characteristics of a high level lifter that make optimal technique easier to achieve. Strength, Power, Agility, Speed, Coordination & Mobility. The French Contrast method plays an important part in developing our athletes to display their true ability to apply force to the barbell quickly.

Is it the only way to skin the cat? No, but we find it works well for our team while keeping training fun, mentally stimulating & tim efficient!

Below find 2 examples of sets the Team 3X Lifters will know very well:

Focus on Squat:

Front Squat (Pause at bottom for 6 seconds)

2 reps at 85%

Jump Squat

6 reps jump as high as possible

Barbell Jump Squat (Pause at bottom for 6 seconds)

4 reps at 35% of best squat

Band Assisted Jump Squat

6 reps

Focus on Pull: