Contrast training is another interesting way to incorporate power training into your workouts.
It’s based off what’s called “post-activation potentiation” (PAP). This is when a muscle’s explosive capability is enhanced when it is forced to perform maximal or near maximal contractions.
It’s a simple way to train strength AND power … but it also increases your work volume during a session, and can help improve overall work capacity!
In it’s simplest form, contrast training looks like this:
1) a loaded movement, followed by
2) an unloaded “equivilent” movement
For example – you do 5 reps of bench press at about 75%. Then, rest for 30 seconds, and perform 10 explosive push ups.
Another example – 5 trap bar deadlifts at about 75%. Rest for 30 seconds, and perform 10 squat jumps.
It’s nice way to incorporate strength with the lift, and power with the explosive move.
To see how to best incorporate this method into your training program, check out:
It is a course from Nick Tumminello and Fitness Revolution, just released this week (and currently up at 50% off thru tomorrow night to celebrate).
If you are a trainer yourself, or if you are a serious lifter, I highly recommend Pillars of Power Training.
– A Comprehensive 10-Video Course On Power Training
– A 66-Video Exercise Library
– 3 Power Training Bonuses
It is VERY extensive … and much of it is done in lecture – style by Nick, so you’ll really be able to sit down and absorb the info, and take extensive notes.
Of course, you also get the course in written format, so you can skip right to the good stuff too if you want
Check it out and get it on sale now using the special link below:
Train hard, talk soon! -
- Forest Vance
Master of Science, Human Movement
Certified Performance Enhancement Specialist