The French Contrast Method – Theory and Application
by Michael Long, MS, Christopher Fee, CSCS, and Christopher Taber, PhD, CSCS
NSCA Coach
April 2023
Vol 9, Issue 4
The purpose of this article is to discuss the theory behind the French Contrast Method (FCM), current evidence demonstrating its effectiveness, as well as proper implementation and execution for athletic populations.
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This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »
Related Reading
Potentiation Effects of the French Contrast Method on Vertical Jumping Ability
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Developing Explosive Muscular Power: Implications for a Mixed Methods Training Strategy
Effects of Complex Training on Explosive Strength in Adolescent Male Basketball Players
The Temporal Profile of Postactivation Potentiation is Related to Strength Level
Short-Term Effects of Selected Exercise and Load in Contrast Training on Vertical Jump Performance
References
- Alves, JMVM, Rebelo, AN, Abrantes, C, and Sampaio, J. Short-term effects of complex and contrast training in soccer players’ vertical jump, sprint, and agility abilities. The Journal of Strength and Conditioning Research 24: 936-941, 2010.
- Blazevich, AJ, and Babault, N. Post-activation potentiation versus post-activation performance enhancement in humans: Historical perspective, underlying mechanisms, and current issues. Frontiers in Physiology 1359, 2019.
- Burger, T. Complex training compared to a combined weight training and plyometric training program. University of Idaho, 1999.
- Cormier, P, Freitas, TT, Rubio-Arias, JÁ, and Alcaraz, PE. Complex and contrast training: does strength and power training sequence affect performance-based adaptations in team sports? A systematic review and meta-analysis. The Journal of Strength and Conditioning Research 34: 1461-1479, 2020.
- Dietz, C, and Peterson, B. Triphasic Training: A Systematic Approach to Elite Speed and Explosive Strength Performance. Bye Dietz Sport Enterprise Hudson, WI; 2012.
- Elbadry, N, Hamza, A, Pietraszewski, P, Alexe, DI, and Lupu, G. Effect of the French contrast method on explosive strength and kinematic parameters of the triple jump among female college athletes. Journal of Human Kinetics 69: 225-230, 2019.
- Hernández-Preciado, JA, Baz, E, Balsalobre-Fernández, C, Marchante, D, and Santos-Concejero, J. Potentiation effects of the French contrast method on vertical jumping ability. The Journal of Strength and Conditioning Research 32: 1909-1914, 2018.
- Kawamori, N, and Haff, GG. The optimal training load for the development of muscular power. The Journal of Strength and Conditioning Research 18: 675-684, 2004.
- Lorenz, D. Postactivation potentiation: An introduction. International Journal of Sports Physical Therapy 6: 234, 2011.
- Newton, RU, and Kraemer, WJ. Developing explosive muscular power: Implications for a mixed methods training strategy. Strength and Conditioning Journal 16: 20-31, 1994.
- Sale, DG. Postactivation potentiation: Role in human performance. Exercise and Sport Sciences Reviews 30: 138-143, 2002.
- Santos, EJ, and Janeira, MA. Effects of complex training on explosive strength in adolescent male basketball players. The Journal of Strength and Conditioning Research 22: 903-909, 2008.
- Seitz, LB, de Villarreal, ES, and Haff, GG. The temporal profile of postactivation potentiation is related to strength level. The Journal of Strength and Conditioning Research 28: 706-715, 2014.
- Smilios, I, Pilianidis, T, Sotiropoulos, K, Antonakis, M, and Tokmakidis, SP. Short-term effects of selected exercise and load in contrast training on vertical jump performance. Journal of Strength and Conditioning Research 19: 135-139, 2005.
- Soriano, MA, Jiménez-Reyes, P, Rhea, MR, and Marín, PJ. The optimal load for maximal power production during lowerbody resistance exercises: A meta-analysis. Sports Medicine 45: 1191-1205, 2015.
- Welch, ML, Lopatofsky, ET, Morris, JR, and Taber, CB. Effects of the French contrast method on maximum strength and vertical jumping performance. 2019.
About the author
Christopher S. Fee, CSCS, RSCC
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Chris Fee is the Associate Athletic Director and Head Strength andConditioning Coach for Sacred Heart University. He oversees thestrength and conditio ...
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