Harms Farms

Coach
Chris Harms

French Contrast is a 10-week cycle with focused eccentric, isometric, and concentric blocks. In layman's terms, the muscle action/tempo of the lift matters! In between each block, we will hit a GPP week to allow for our body to adapt and recover from the potent phase. 

This program will get you ready to fly, buckle up.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
REQUIREDBarbell w/ Plates // Squat Rack // Dumbbells //RECOMMENDEDDip Station // Pull Up Bar // Medicine Ball // Bands // Air Bike // Rower // Stationary Bike or similarOPTIONALKettlebells // BFR Bands // Assault-Bike // Concept 2 Rower // Prowler // Sled // Sandbag // Jump Rope
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Sample Week
Week 1 of 10-week program
Sunday
FC - Day 1

A1

Hollow Hold

3 x 0:30

A2

DB RDL to Shrug

3 x 10

A3

Single Arm KB Press

3 x 10

Circuit

B

Think of this as a strength circuit. We will be coming back to this throughout the phase so be sure to take note of the weights used as well as how you feel. This will be a 30 minute circuit. Start a clock for 1 minute, hit 10 squats, then use the remaining time to rest. Add 60 seconds of rest and then begin set 2. Finish all 3 sets of a movement before moving on to the next. I like to take a few sets to warm up beforehand of each movement to get my mind right before I zone out and hit the clock. This shouldn't kill you today but you will have put some solid work in. 3 x Back Squat 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x DB Hang Power Cleans 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Dynamic Step Up 10 reps R/ 10 reps L in 60 seconds - Rest 60 seconds between rounds. 3 x Slight Decline DB Bench Press 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Strict Pull Ups 10 reps in 60 seconds - Rest 60 seconds between rounds.

Monday
FC - Day 2

A1

One Arm Banded Lateral Raise

4 x 0:30

A2

One Arm Banded Front Raise

4 x 0:30

A3

Half-Kneeling Pallof Press

4 x 10

A4

Seated DB Arnold Press

4 x 10

GPP

B

Think of this as a strength circuit. We will be coming back to this throughout the phase so be sure to take note of the weights used as well as how you feel. This will be a 30 minute circuit. Start a clock for 1 minute, hit 10 DB Incline, then use the remaining time to rest. Add 60 seconds of rest and then begin set 2. Finish all 3 sets of a movement before moving on to the next. I like to take a few sets to warm up beforehand of each movement to get my mind right before I zone out and hit the clock. This shouldn't kill you today but you will have put some solid work in. 3 x DB Incline Bench Press 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Barbell Bent Over Row 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Barbell RDL 10 reps R/ 10 reps L in 60 seconds - Rest 60 seconds between rounds. 3 x Banded Push Ups 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x TRX Pull-Ups 10 reps in 60 seconds - Rest 60 seconds between rounds.

Tuesday
FC - Day 3

A

Assault Bike

1 x 300

Wednesday
FC - Day 4

A1

Assault Bike

3 x 15

A2

Hollow Hold

3 x 0:30

A3

Banded Hamstring Curl

3 x 15

GPP

B

You should be getting the hand of it.. set your clock for 30 minutes. 3 x Front Squat Squat 10 reps in 60 seconds - 60 seconds rest 3 x KB Swings 10 reps in 60 seconds - 60 seconds rest 3 x Box Jumps w/ 24" box 10 reps (step down) in 60 seconds - 60 seconds rest 3 x Russian Twist 10/e reps in 60 seconds - 60 seconds rest 3 x Chin Ups 10 reps in 60 seconds - 60 seconds rest

Thursday
FC - Day 5

A1

Plank

3 x 0:30

A2

DB Lateral Raise

3 x 15

A3

Bent Over Rear Delt Fly

3 x 10

A4

Banded Hammer Curl

3 x 20

GPP

B

Set your clock for 30 and go. Same drill we've been doing all week. 3 x DB Floor Press 10 reps in 60 seconds - 60 seconds rest 3 x One Arm DB Rows 10 reps R / 10 reps L in 60 seconds - 60 seconds rest 3 x DB RDL to Shrug 10 reps in 60 seconds - 60 seconds rest 3 x DB Walking Lunge 10 reps R / 10 reps L in 60 seconds - 60 seconds rest 3 x Alternating Plate to Toes 10/e reps in 60 seconds - 60 seconds rest