Contrast Training is not a new concept, some argue it was first used in the 1960s in Russia, whereas others say it wasn’t truly discovered until the 1980s.Whatever the right answer is it is an incredibly valuable training tool we have been implementing with our guys as we get closer to the season.
Contrast Training simply put is completing a near maximal load lift followed by either a plyometric, a jump, or a sprint within that same movement pattern. Performing this has been shown to increase force output and improve muscular performance. After performing the strength exercise it is recommended to rest 10-15s before the explosive movement to allow for enough recovery, but as not to let the stimulation dissipate followed by 3-5 min of rest between sets. The implementation of Contrast training elicits a response called Post Activation Potentiation (PAP) (1,2,3).
PAP is a short term improvement in explosive movement performance after performing a strength movement. This improved outcome is due to the CNS being in an excited or activated state, in this state the CNS uses more motor units than needed to complete the explosive movement causing for overperformance. One of the arguments for PAP is that the build up of the acute performances can eventually result in a chronic improvement in performance (4).
We use Contrast Training minimally in the fall. Why? There needs to be a training base and why not get the most out of good ol’ linear periodization before moving to more advanced methods?. The last thing we want is to build a house on a foundation of sand. Building a proper base allows us to get the most out of PAP when it is introduced into the training program. We use traditional Contrast Training on our Max Effort days, but we have also incorporated Contrast Training on our Dynamic Effort days. Why? Dynamic Effort is used to improve rate of force development right? What better way to surf the Force-Velocity curve than to generate max force as quickly as you can against a sub-maximal load then generate that max force unloaded in the same movement pattern? We have seen great success with our Key Performance Indicators on the Force Plates, sprint times, and training maxes since we have added this into training.
As we move into the second semester we start implementing more Contrast Training with our compound movements. We use PAP in preseason and in season to maximize our time in the room, and also to continue chasing that improved strength and power adaptation while managing our overall weekly session volume. In the offseason we sprint 1-2x a week depending on the time of year, when we get in season that luxury is not always affordable. Another reason we use Contrast Training is an attempt to maintain the residual training effects that the athletes worked so hard to improve during the whole offseason.With the training residual for speed being 5 ± 3 days it can be incredibly difficult to maintain inseason. Contrast Training is our attempt to mitigate some of that dissipation without the ability to sprint on a regular basis (5).
Andersen, Kyle. (2018). Contrast Training 101, Stack.com
Ruben, R.M., Molinari, M.A., Bibbee, C.A., Childress, M.A., Harman, M.S., Reed, K.P., & Haff, G.G. (2010). The acute effects of an ascending squat protocol on performance during horizontal plyometric jumps. Journal of Strength and Conditioning Research, 24(2), 358–369. [PubMed]
Rahimi R. The acute effect of heavy versus light-load squats on sprint performance. Phy Educ Sport 2007; 5 (2): 163-9 [Link]
Walker, Owen. (2023). Post Activation Potentiation. Scienceforsport.com
Bronkall, Nicholas. (2018). The Coaches Guide to Programming and Periodization: Residual Effects, Compatibility, and the Needs Analysis. Elitefts.com
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