Module 10E French Contrast Method Notes

French Contrast Method

• French contrast method is a popular training method, but it should be used with caution and at specific times of the year with a specific purpose.
• Beneficial for speed strength or strength speed, but not for maximal strength or hypertrophy.
• Presented by Gilles Cometti in 2008 to improve the expression of Post Activation Performance Enhancement (PAPE).

Basic Model

• Sequence of exercises:
  • Submaximal or maximal compound movement.
  • Plyometric activity.
  • Weight assisted jump activity.
  • Accelerated or supported plyometric activity.
• Basic sequence:
  • Heavy loaded compound movement.
  • Rest for 20 seconds.
  • Plyometric movement.
  • Rest for 20 seconds.
  • Weighted jump or light compound movement.
  • Rest for 20 seconds.
  • Assisted plyometric movement.
  • Rest for 3-5 minutes.
  • Repeat sequence.

Structural Considerations

• Warm up each exercise individually.
• Recommended between 3 and 6 rotations (series).
• Each exercise works a different portion of the force velocity curve.

Research

• Very little research on the French contrast method.
• Study by Turkcellan and Delekou in 2024:
  • Exercises:
    • Weighted back squats.
    • Double leg jump over an obstacle.
    • Weighted squat jump.
    • Elastic band assisted squat.
  • Loading in back squats: 85% of one rep max (1RM) for 3 sets of 3 reps.
  • Double leg jumps: 4 reps for each jump, 3 sets.
  • Weighted squat jumps: 30% of 1RM for 3 reps, 3 sets.
  • Elastic band assisted jump squats: 4 reps, 3 sets.
  • Weeks 3-4: higher intensities with explosive power motions.
  • Weeks 5-6: loads increased further, reps decreased, plyometrics increased.
• Results of the study were not impressive.
• Not a lot of data to suggest that this method is very beneficial.

NSCA Power Text (2025)

• Suggested sequence:
  • Front squat.
  • Countermovement jump.
  • Clean grip jump shrug.
  • Band assisted countermovement jump.
  • Rest interval: 4 minutes at the end.
  • 3 series.
  • Loading for front squats: 85% of 1RM for sets of 5.
    Front Squat: Max Strength
    Countermovement Jump: Speed Strength
    Clean Grip Jump Shrug: Strength Speed
    Band Assisted Countermovement Jump: Max Speed
• Could be effective for in-season training program with a power/strength focus.
• Limited research on long-term training effects.

Examples

• Preseason workout for collegiate football or rugby athlete:
  • Upper body emphasis:
    • Bench presses (40-70% of 1RM, 3 reps).
    • Plyometric push up (body weight, 3 reps).
    • Medicine ball push slam (3 reps).
    • Band assisted push ups (3 reps).
    • 5 sequences, with 4-minute rest after each.
  • Lower body emphasis:
    • Back squats (40-70% of 1RM, 3 reps).
    • Counter movement jumps (body weight).
    • Loaded trap bar jump (10-30% of 1RM).
    • Band assisted jump (body weight).
    • 3 reps across, 20 seconds between exercises, 4 minutes rest, 5 series.
• Within season competition workout:
  • Higher loading, fewer reps.
  • Same basic exercise sequence.

Key Points

• Exercises are complementary and work different portions of the force velocity profile.
• Loaded trap bar jump is a safer activity.

Lateral Emphasis (Ice Hockey)

• Lateral lunge (40-70% of 1RM).
• Lateral hurdle hop (body weight).
• Weighted jump or light compound movement (10-30%).
• Band assisted lateral lunge (body weight).
• 3 reps across, 20 seconds between exercises.
• Band assisted can be lighter than body weight.
• In-season: Add load and reduce reps.

Cautions

• Almost no research on the efficacy of the French contrast method.
• Is the recovery time between activities enough to give a PAPE effect? Unclear if 20 seconds is sufficient.
• Literature is generally poor quality from a research perspective.
• Use with caution, maybe for advanced athletes, not novice athletes.