How To Do Contrast Training To Build Maximal Power (with examples)

www.VigorGroundFitness.com
To build a body that performs just as good as it looks, standard lifting alone won't cut it. It's the "other stuff" - namely, plyos, power-based work, explosive exercises - that really separates the high-performing beasts from the lifters who are all show and no go.
But developing appreciable strength and power won't happen by mindlessly throwing some box jumps and medicine ball throws into your training. And not all forms of combined strength and power-based training are created equal.
There's one method that reigns supreme: contrast training.
Popularized by Yuri Verkoshansky and Mel Siff in Supertraining, it's a hybrid strength-power modality that involves pairing a heavy lift with a high-velocity movement of the same movement pattern.
Think squats and vertical jumps.
Deadlift and broad jumps.
The real magic lies in its ability to elicit post-activation potentiation (PAP), which means the enhancement of muscle force capabilities following maximal or near-maximal muscular contractions (from heavy lifting).
It "tricks" the neuromuscular system into exerting more force than otherwise possible, which then juices up the explosive capacity when doing the plyo/power movement.
In turn, the amount and rate of force that the muscles can produce is amplified. Verkoshansky put it in simpler terms, PAP is like lifting a half-can of water when you think it's full.
With all these benefits, who wouldn't do it....
1. It develops power.
2. It improves long term strength gains.
3. It improves short term strength gains.
4. It increases muscle mass.
5. Its fun and time efficient (which is important for most clients).

[@erisa149]

These I did a lot in the boxing training. It truly improves explosive power!

[@rliftingweightslovecatlear9352]

Can it be done all the time or only for a month at most because it tires the nervous system? As an amateur martial artist, I have tournaments throughout the year where I need to be explosive؟ thx

[@Mike.hybridsportmartialarts]

Hi Luke, how many exercises, sets and breaks between sets you prescribe?

[@user-of1oq4yh8i]

So we do 10 sets of A 2 reps each THEN rest 30-60 secs and then move on to exercise B correct?

[@Luka-Hocevar]

yes correct

[@user-of1oq4yh8i]

@@Luka-Hocevar thank you.

[@user-yx7go3kh1v]

Felicidades, es un buen ejemplo. 204 sentadillas son unos XXXGIRLS.Uno muchas y un buen ejercicio. Se deja ver que hay muy buenos resultados 😍👍 Saludos desde la Cd.. de world 🌹😉💖 los mortalesc abian apreciado tan hermosa mujer.k