Contrast Training For More Power
by Jean-Luc Boissonneault
Combining light loads with heavy loads can improve your power.
The studies that were done on this type of training used 2 exercises. The jump squat (in a smith machine) for light resistance and a heavy barbell squat (in a smith machine) loaded at 90% ( 3 rep max ) of there 1 rep max. The results showed an increases of 2.8% in the jump squat.
The athletes in the best conditions that had a good base of strength increased and the athletes in worst condition that were not very strong had no result.
2.8% does not sound like much, but think about that 2.8% over the long run how much progress you can make.
With the help of other strength coaches that use this method and my experience with it, Here are a few rules to follow when performing the contrast method.
1. Use minimum 90% of 1 rep maximum to make sure you're firing your nervous system.
2. Start with the lighter load first, it has showed more benefit.
3. Use explosive light movement that releases for better effect (medicine ball throws, jump squat).
4. This nervous system activation ""potentiation effect"" can last up to 6 hours.
