The art of maintaining and improving explosiveness without the fatigue.
The French contrast method (FCM or FC) is a contrast method from @cal.dietz that I love to use for athletes during peak season or in-season.
Swipe left to see the block:
1. Back squat 75-85% 4x2-3
2. Broad jump 4x2-3
3. Loaded jump 4x2-3 (comfortable enough to jump)
4. Assisted jump 4x2
If you have been following for me for a while now you know I’m HUGE on positions, and loading via eccentric loading, prior to the complexity of explosive lifts. The down side during the season is eccentric loading and higher volumes can cause quite a bit of muscle damage, soreness, and fatigue. However, a program like FCM focus’ heavily on explosive, low volume concentrics which have been shown to improve contraction speed, quality, RFD, and shape. This is a great recipe is maintain and improve explosiveness during a season!
Make a note that the exercises will change depending on if you need to improve rate of force development (RFD) or elasticity.
Here’s my guy @daniel, who just dropped 45 pts the other day (as a pg) going through his FC block.