How to Utilize Contrast Training for Strength, Power, and Performance
by Charley Gould
Personal Training Quarterly
January 2021
Vol 7, Issue 3
The purpose of this article is to provide an introduction to contrast training, including how it is defined, what variables are utilized, and examples of how to use it in training.
For athletes and individuals with performance-based goals, it is well-established that performing both strength and plyometric training is far more effective for improving strength, power, speed, and overall performance than performing one or the other exclusively (2,19,59). However, not all forms of combined strength and plyometric training are created equal. In particular, one such method that has garnered widespread attention among strength and conditioning coaches and researchers alike is contrast training (also referred to as complex training).
As popularized by Verkhoshansky and Siff in Supertraining, contrast training has become an intriguing method of combined strength and plyometric training for its well-established ability to improve a multitude of athletic qualities simultaneously (15,54). In fact, numerous studies, reviews, and meta-analyses have suggested that contrast training may lead to greater improvements in various measures of performance (e.g., sprint speed, jump height) than any other form of combined strength and plyometric training (12,16,24).
However, contrast training is a complex modality that strength and conditioning coaches should seek to understand prior to its implementation. As such, the goal of this article is to provide an introduction to contrast training. It will be defined, variables will be explored, and examples of contrast training will be provided.
This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »
Related Reading
Influence of Postactivation Potentiation on Sprinting Performance in Professional Rugby Players
Postactivation Potentiation Effects after Heavy Resistance Exercise on Running Speed
Postactivation Potentiation Response in Athletic and Recreationally Trained Individuals
Complex Training Revisited: A Review of its Current Status as a Viable Training Approach
A Review of Combined Weight Training and Plyometric Training Modes: Complex Training
Effect of a Submaximal Half-Squats Warm-Up Program on Vertical Jumping Ability
The Effect of Resisted Sprint Training on Speed and Strength Performance in Male Rugby Players
The Application of Postactivation Potentiation Methods to Improve Sprint Speed
A Biomechanical Analysis of the Acute Effects of Complex Training Using Lower Limb Exercises
Effects of Preload 4 Repetition Maximum on 100-M Sprint Times in Collegiate Women
Effects of Complex Training on Explosive Strength in Adolescent Male Basketball Players
Acute Effects of Heavy Preloading on Vertical and Horizontal Jump Performance
The Temporal Profile of Postactivation Potentiation is Related to Strength Level
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