French Contrast: Training by John Welbourn in TrainHeroic

French Contrast

Power Athlete

Coach
John Welbourn

The French contrast method uses a multiple exercise protocol to force the utilization of alactic and anaerobic work capacity to increase strength, power, muscle and performance. I was first introduced to French Contrast and the pairing of 3-4 movements by Cal Dietz. I had utilized post activation potentiation (PAP) training for years in the Power Athlete programs using heavy compound movements mixed with dynamic ones. PAP has been found to make short-term improvements in the contractile ability of the muscle to generate force. This improvement is due to the recruitment of high threshold motor unit, improved inter-muscular and intra-muscular co-ordination and decreases in pre-synaptic inhibition. The major difference between the PAP protocols used in Power Athlete training programs and French Contrast is the number of movements done in the cluster set and the focusing on muscle contracts during compound movements.

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Increased CNS Efficiency
French Contrast exercises helps the central nervous system recruit a higher number of muscle fibers during athletic movements, which increases the rate of force development.
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Increased Explosiveness
The contrasting methods have resulted in greater rate of force development which translates into increased speed and greater ability to jump, both vertically and horizontal.
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Increased Hypetrophy
By utilizing a combination of complex and contrast methods, we can increase hypertrophy and muscle size.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells, Weights, Plates, Dumbbells, Kettlebells, Bands
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Sample Week
Week 1 of 8-week program
Sunday
Day 1

A1

Empty Bar Front Squat

2 x 10

A2

Empty Bar Strict Press

2 x 10

A3

Reverse Shrugs on Dip Bars

2 x 10

A4

Heavy Front Carry Squat

2 x 10

A5

Assault Bike

2 x 30

B

Back Squat

5, 3, 1

C1

Back Squat

4 x 3

C2

Trampoline Sprints

4 x 0:10

C3

Box Jump

4 x 3

D1

Dumbbell Bulgarian Split Squat

4 x 3 @ 6

D2

Lunge Jumps with Switch

4 x 4

E1

Banded Hamstring Curls

3 x 12

E2

Dumbbell Shrugs

3 x 10

Monday
Day 2

A1

Scapula Depression

2 x 10

A2

Pull Up - Strict

2 x 10

A3

Supine Scapula Retractions

2 x 10

A4

Pillar to Plank Press Up

2 x 10

B1

Press

4 x 3

B2

Depth Push Ups to Explosive Rebound Up

4 x 3

B3

Banded Tricep Extension

4 x 20

C1

Slight Incline DB Bench

4 x 3 @ 6

C2

Parallel Bar Dips

4 x 10

C3

Dumbbell Incline Rows

4 x 12

D1

Banded Hammer Curls

3 x 20

D2

Hammer Curls

3 x 10

Tuesday
Day 3

A1

4 Way Dead Bugs

3 x 60

A2

Banded Walks

3 x 10

A3

Banded Reverse Walks

3 x 10

A4

High Knees

3 x 10

A5

Up Tall and Fall Starts

3 x 10

B

Sprint

6 x 60

C1

Captain Morgans

3 x 10

C2

Pillar Hold Alternate Hand Reach

3 x 20

C3

Captain Morgans

3 x 10

Wednesday
Day 4

A1

Reverse Shrugs on Dip Bars

2 x 10

A2

True Push Ups

2 x 10

A3

Supine Scapula Retractions

2 x 10

A4

Dumbbell RDL

2 x 10

B1

Back Squat

5 x 1

B2

Lateral Med Ball Throw

5 x 10

B3

Pull Up - Strict

5 x 10

C1

Barbell RDL

4 x 3 @ 6

C2

Banded Reverse Hypers

4 x 8

C3

Med Ball Seated Throws

4 x 10

D1

Active Foot Isometric Hold - Dorsiflexion

3 x 30

D2

Standing Calf Raises w/ DBs

3 x 20

Thursday
Day 5

A1

Assault Bike

3 x 25

A2

Cocky Walks

3 x 10

A3

Spiderman Crawls w/ Elbow Drop

3 x 10

A4

Knee Hug to Horizontal Lunge Twist

3 x 10

B1

Close Grip Bench Press

5 x 3

B2

Depth Push Ups to Explosive Rebound Up

5 x 4

B3

Banded Hammer Curls

5 x 20

C1

Neutral Grip DB Bench

4 x 4 @ 6

C2

Chest Elevated Push Up on Bar

4 x 20

C3

One Arm DB Row

4 x 10

Friday
Day 6

A1

Banded Walks

2 x 10

A2

Banded Reverse Walks

2 x 10

A3

Banded Lateral Walks

2 x 10

A4

Charleston

2 x 20

A5

Ninja Roll Up to Vertical Jump

2 x 5

B1

Muscle Snatch

3, 3, 2, 2, 1

B2

Bodyweight Bulgarian Split Squat

5 x 5

B3

Lunge Jumps with Switch

5 x 4

C

Assault Bike

10 x 30 @ 80

D1

Banded Support Full Squat

3 x 0:30

D2

Banded Active Hamstring Stretch

3 x 0:30

D3

Dancer Stretch

3 x 0:30

D4

Banded Vertical Lunge Stretch

3 x 0:30

Saturday
Day 7

Rest Day

A

Coach
coach-avatar John Welbourn

John Welbourn is CEO of Power Athlete, Inc and a 9-year veteran of the NFL. He has worked extensively with the NFL, NHL, MLB, Olympic athletes, the US Army, Naval Special Warfare and DEVGRU. He works as a consultant and advisor for several companies focused on improving human performance through training, nutrition and fitness-based technologies and he is host of Power Athlete Radio.

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Increased Rate of Force & Greater Strength

If you are goal is to be more explosive and tap into your greatest Power Athlete, then look no further than John Welbourn's version of French Contrast.

Get French Contrast
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FAQs
Is this program for beginners?
I would not recommend this program for beginners. Bedrock would be a much better place to start to develop the strength and skills to be able to handle more advanced training.
Will this program make me explosive AF?
Yes.
French Contrast