How to Use Contrast Training | For Explosive Power & Maximum Strength

[@jeffersonjung7876]

I love your videos !!!! I’m so glad I found your channel, you got a new subscribers 👍 keep up the good work and thank you so much for the info

[@FlowHighPerformance1]

No problem. Welcome aboard 👍

[@davidjd123]

I had experience with this when i use to shadow box using 5 lb dumbbells a few rounds before using only by hands without dumbbells, my punches seemed allot faster. it turns out it might not have all been in my head. id keep posture and technique while using dumbless , turning over my pucnhes and bringing them back, and once i was unloaded i felt like Manny Pac man lol

[@FlowHighPerformance1]

Nice one 👍

[@ajithsidhu7183]

@@FlowHighPerformance1 how.to.use.for.hypertrophy

[@juststopcamping8428]

First of all id like to say that this video if very informative for me and i like how your channel doesnt only say what good excersizes are but you also mention what time of year you should do them which i think is important because other channels dont really do that and have their viewers doing good workouts, but at the wrong times of the year and maybe all year for that matter and results in them peaking way too early or getting injured. Im 16 years old from a 800/1500 meter background and im a new sprinter trying to make my own sprint training program and i want to know your thoughts on this (keep in mind i only want to peak at late june / early july for the outdoor track season). What im having trouble with understanding is should i emphasize ONLY strength training in the beggining of the season to make myself stronger and increase my force output and ONLY velocity based training towards the ending of the season while doing power training in the mid season? or should i mix them around while focusing on one side of the spectrum to maintain all qualities? Because from my limited understanding of strength training for sprint performance (ive only been studing this for about a week), you lift heavy after the track season / begining of offseason and lower the loads and increase the velocity as the season gets closer to outdoor track to peak. But at 6:30 in the video you mention that you train heavy squats and box jumps which are at the opposite sides of the spectrum in terms of force velocity yet you have them in the same session. The program in progress that i am currently writing for myself has a "hypertrophy" style approach in the off season along with low level plyos to build general strenght then a more "powerlifting approach" with normal plyos such as normal jumps, bounds. then a power approach then a velocity approach before competition. But what you said at 6:41 makes me belive that you belive in heavy lifing towards the end of the season and i just want to know your thoughts on that. Also should compound movements such as squats, bench, deadlift be modified to be power and even velocity excersizes or should i leave that to excersizes like power cleans, quarter squats, snatches etc. last thing i want to know is, can you tell me some different exercises in the force, power, and velocity ranges and how they differ? im having trouble coming up with different excersizes. can you use the power clean as a force excersize if its heavy enough? is the normal clean and excersises like it more force based or velocity based or is it versatile and can be both? any comment will be greatly appreciated as i want to take this stuff extremely seriously.

[@FlowHighPerformance1]

Hi, thanks for the detailed comment. There is too much to explain in one comment, so i will refer you to some of my other video to help. Check out these video, which should answer most of you concerns! kzbin.info/www/bejne/eGHNeaaQpr9ki8U kzbin.info/www/bejne/n3SYhKN8pbqXbsk

[@jayarelle2666]

This is very informative, thank you

[@FlowHighPerformance1]

No problem 👍

[@Joakron_1]

Question: I'm doing tuesday and wednesday upper/lower workout. Can I have friday contrast full body training? I don't understand the time of the year and all tthose things. I train by myself because I like it. Thanks!

[@FlowHighPerformance1]

Yes that is fine

[@asgheressa8077]

Thanks for this video mate. How can we progress so we don’t hit the plateau

[@FlowHighPerformance1]

this video should help kzbin.info/www/bejne/aZCohoimYtGffqM

[@cybergamingarena8509]

Is barbell forward lunges and skater hops a good combo for contrast training and what about romanian deadlift and skater hops for contrast training

[@FlowHighPerformance1]

It could work. Id say a higher output exercise like squat, deadlift or trap bar deadlift might be better options 👍

[@cybergamingarena8509]

@@FlowHighPerformance1 Ok thanks

[@ΓΕΩΡΓΙΟΣΜΑΝΘΟΠΟΥΛΟΣ-ψ2κ]

For having a progression after the training you have to rest less(than 3 minutes) and then after three months check your progression at vertical jump by looking this protocol(1 bs 80%rm - 3 min rest-vertical jump)? Or you have to follow this protocol and rest 3 minutes for having a progression?

[@FlowHighPerformance1]

Either way is fine 👍

[@ItsMe_Edgar]

I rest from 3 to 5 minutes, and everything fine

[@ollikoskinen2217]

Why did you pick single studies and left meta-analysis out? Greatest improvements in performance are measured after rest periods between 8-12 minutes. Also PAP most likely doesn't explain this as it dissipates in about 5 minutes.

[@FlowHighPerformance1]

Sorry, the video maybe a little outdated 👍

[@gordo2022]

Do you recommend using contrast training along side conventional training during the same workout? Or should there be specific workouts for contrast training?

[@FlowHighPerformance1]

Yes it can be used along with conventional training is the same workout 👍

[@jezwarren-clarke2471]

It make no sense to me.. or you would have sprinters (and other power athletes) warming up by pulling tyres etc behind them 10 mins before a race. I could be wrong though ( and probably am)

[@FlowHighPerformance1]

Yes, I have this concern too 🤔

[@cybergamingarena8509]

Can i use heavy power exercises amd light strength exercises like for example 3 sets of 3 snatch or clean and then 3 sets of 8 squats and then vice versa

[@FlowHighPerformance1]

You can but it probably wont work all that well. Contrast training works best with light power & heavy lifting 👍

[@cybergamingarena8509]

@@FlowHighPerformance1 In periodization training, will my strength decrease if i am in power phase and can non athletes use periodization ( SORRY FOR TH BAD ENGLISH)

[@cybergamingarena8509]

@@FlowHighPerformance1 By the way thanks for the reply

[@MrStool3500]

100%

[@gj1233]

I do an upper low split and on my first upper and lower body session of the week I do more isolation exercises along with strength and explosive training, my second session of upper and lower body I do contrast training with a bunch of compound movements, this has worked to develop explosive power, strength ,size and adding runs stamina aswell

[@FlowHighPerformance1]

nice 👍

[@milicajac689]

Can u please share the plan with me it would end my headaches. I cant seem to develop a good plan for a whole month. I am a teen training MMA so i am looking to get more athlethic stronger and bigger with the gym.

[@gj1233]

@@milicajac689 depends what days ur training mma and how hard ur going on those days

[@srdjanjovanovic3313]

Definitely , one of the best channels , , easy to understand videos ! You hit the nail one more time ! Thanks for sharing your knowledge !

[@FlowHighPerformance1]

No problem, glad you like the content 👍

[@highlightedcomment]

Scam...

[@utkarshsingh6096]

I wish I had found you sooner.

[@FlowHighPerformance1]

Glad you find the videos helpful 👍

[@ASblueaplle]

hey what kind of exrecise can you for sprinting ?

[@FlowHighPerformance1]

Sprinting itself is the best exercise for speed development

[@mattfreedom2002]

Great video as always. Thanks

[@FlowHighPerformance1]

no problem Matt, cheers 👍

[@tonymontana3949]

Helol from Greece i remember artical from Ross Enamait try to make five reps bench press and after five explosive push ups

[@kheemeshnamah5186]

Is it benefit for vertical jump ?

[@FlowHighPerformance1]

yes

[@john_mcbllg]

what sets and reps are good for lower body strength?

[@FlowHighPerformance1]

3-4 sets, 1-5 reps

[@lukaparezanovic379]

So what is difference between contrast and complex?Isnt example of squat-box jump actually complex, and for example squat 80percent-jump squat 20percent contrast?Regards

[@lukaparezanovic379]

Also what do you think about complex loaded power exercise-unloaded, for example hang clean-box jump, or trap bar jump-box jump?I didnt find any study about that method

[@FlowHighPerformance1]

The name of the method depends on how you define it. Yes, I think those examples are fine 👍

[@leecalder7169]

@@FlowHighPerformance1 there is a constant reference to an athletes peak!! This training is not exclusive to an athlete who requires a "peak" on a given day, but also for players in team sports, where there is no defining "peak" moment...(as they are playing in a season obvs). One reason it's of benefit is that it offers a great strength and power workout with little interference to the rest of the week, which will contain games naturally. Using the plyo element first, thus opening the "PAP window", and benefiting from it to lift heavy. An example of this phenomena is when track athletes (sprinters) ballistically jump prior to mounting their blocks.

[@FlowHighPerformance1]

Agreed, thanks for the insight 👍

[@fighttips5490]

Best channel in KZbin and amazing content bro

[@FlowHighPerformance1]

glad you find the content useful 👍

[@JR-xo5jp]

Best shape Ive ever been in ... Deadlift And a tread mil ...My friend 1 .incline q Sprint incline while i dead lift .. and swtch ...uuff

[@SportifyTVofficial]

Could this method possible help me be more explosive at pull ups? Meaning if i would combine heavy weighted pull ups with unweighted explosive pull ups

[@FlowHighPerformance1]

I'd say it should work 👍

[@sarthakkaushikkua8173]

How many times a week can we train CT?

[@FlowHighPerformance1]

1-2x

[@nunofernandes686]

Do you think this training method would be good to implement in combat sports? and do you think there would be any results for Judo, for example doing heavy squats (90% 1rm) for 3 reps followed by projections with the maximum intention?

[@FlowHighPerformance1]

Yes, I think strength & power training can certainly be beneficial for combat sports. Therefore, contrast training should be effective 👍

[@sydneyalexander2286]

Great video, thanks for sharing!

[@FlowHighPerformance1]

No problem 👍

[@sophiawoods6748]

Isn’t the weight lifting slight waste of time since your time In tension is minimal and waves, up and down? But when you do isometrics it’s on 100 percent. We’re as weight lifting there is movement and the tension seems minimal in that it’s only at certain point and hardly any time in tension. Isometrics seems to make more sense since they keep tension on 💯 for 6 seconds. But squats etc the tension isn’t on 💯 of the time, there is waves in the tension depending on the position of the weight? I am I making sense? Thanks

[@FlowHighPerformance1]

What you're saying makes sense. However, the goal is strength training isnt always to have a constant time-under tension. Isometrics are definitely, but dynamic strength training also has its place 👍

[@sophiawoods6748]

@@FlowHighPerformance1 ok I see what you mean👍🏻👍🏻👍🏻

[@ΓΙΩΡΓΟΣΠΑΠΑΔΟΠΟΥΛΟΣ-ν9π]

excellent well presented, to the point information...

[@FlowHighPerformance1]

Glad it was helpful 👍

[@yasharmesgari4670]

Great Video

[@FlowHighPerformance1]

Cheers 👍

[@michaelyoung6837]

Great content 👌. What percentage of heavy & light load per body weight do you recommend.

[@FlowHighPerformance1]

Its all relative to the individual athletes strength levels. The exact loads aren't important as long as you abide by the general principles 👍

[@ItsMe_Edgar]

Heavy its about 80-90 % RM. About 3-5 reps

[@manishb.p4592]

Thank you .. amazing content 🙏👌

[@FlowHighPerformance1]

no problem 👍

[@edgarowuor7485]

Thank you!

[@FlowHighPerformance1]

No problem, glad you found it useful 👍