Added: 01 December 2024
This powerful training strategy alternates heavy-resistance exercises with explosive, high-velocity movements. Backed by research and proven in practice, it offers a unique way to enhance strength, power, and athleticism.
Contrast training, often referred to as complex training, pairs a high-load strength exercise with a biomechanically similar plyometric or explosive movement. For instance, a set of heavy back squats might be followed by bodyweight jump squats.
The goal? Post-Activation Potentiation (PAP)—a phenomenon where the nervous system becomes temporarily more efficient after heavy lifting, making subsequent explosive movements more powerful.
A study published in the International Journal of Environmental Research and Public Health [1] found that athletes using contrast training had larger improvements in dynamic balance and muscle strength and power performances, to a greater extent than the control group. They concluded that seems to be a safe training modality in youth age cohorts, and facilitates continued progressive neuromuscular adaptation.
Contrast strength training isn’t just for athletes—it’s beneficial for anyone looking to build strength, power, and endurance. Here’s what it offers:
Lower Body Contrast
Upper Body Contrast
Full-Body Contrast
Sport-Specific Example for Tennis
To maximise contrast training benefits:
I specialise in strength-based programming tailored to individual goals.
Whether you're an athlete looking to boost performance or someone aiming to move better and feel stronger, contrast training could be a game-changer.
Let me help you implement this strategy safely and effectively in my private Sowton-based gym.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9180623/#sec5-ijerph-19-06547
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