What is contrast?
Contrast training relies on the concept of “post-tetanic potentiation” (PTP), which states that a stronger muscular response can be achieved if it is preceded by a strong muscular contraction.
Contrast training is a strategy to get more out of training in less-than-ideal circumstances. For this example, I am utilizing a heavier inertial press (pressing from pins) without chains at a bar speed of .3-.5 m/s (absolute strength) with a lighter inertial press with chains at a bar speed of 1-1.3 m/s (max velocity). When someone is incredibly fatigued or stressed, having this method to elicit greater output is key as a coach.
The potentiation from heavy loaded inertial press is real. When you are driving intent with tracking bar speed, you will want to utilize accommodating resistance to organically slow down the athlete. Context matters greatly here. Muscle mentorship attendees fatigue at a rapid pace during the week, so having a strategy where I can still create great training is significant.
Nuance with contrast?
There is a lot to be said for how to organize contrast training. For context, contrast training historically focused on altering the load of an exercise to elicit a potentiating effect.
- Hepburn used a method where he would start his workouts with heavy singles, followed by the same exercises but with slightly lighter weights so that more reps could be performed.
- Nikolov would work up quickly to a one-rep max in either the snatch or the clean and jerk, then, based upon these results, reduce the weight to be able to perform multiple reps of these exercises for several sets.
It was not until recently that the utilization of different exercises allowed us to govern the load used with contrast training.
- French Contrast Method (FCM) is a training method created by Gilles Cometti, a French track and field coach, that leverages variations in exercises to create an organic contrast in load.
My personal preference is to alter exercises to elicit a contrast for CNS focus outcomes and alter rep/TUT for muscular focus outcomes. The rationale for altering the volume of muscles is to keep the program simple and focus on the muscular contraction. For CNS, the skill and the level of intent are greatly enhanced when you alter the exercise or variation of the same exercise.