How To Train For EXPLOSIVE POWER and SPEED | French Contrast Training
HTML-код
- Опубликовано: 8 июн 2024
- Take Your Training to The Next Level Here: members.pierreseliteperforman...
📱Get Your FREE 30-Day Custom Training Program here 👉🏽 www.pierreseliteperformance.c...
20% Off at perfectsports.com by using code: PEP20
20% OFF Vivobarefoot Shoes use code: PERFORM20
👉🏼 www.vivobarefoot.com/ca/
Subscribe: bit.ly/2RXTJWG
Follow Shea Pierre
Instagram: / pierreseliteperformance
Facebook: / pierreseliteperformance
Pierre's Elite Performance Programs & Products: pierreseliteperformance.com
Learn more about me here: Sheapierre.com
0:00 Introduction
0:07 SHEA PIERRE
4:47 BARBELL BACK SQUAT
6:37 HIGH KNEE TUCK JUMPS
7:05 DUMBBELL JUMPS
7:32 BAND OVERSPEED JUMPS
8:40 B1. BARBELL HIP THRUSTS
9:45 C1. BARBELL RDL
10:52 D1. ALTERNATING FRONT LUNGES 
Спорт
Perfect angle to see the workout motion. Sets and reps AND weight percentage clearly communicated. Rationale for the workout and order explained. Hard to believe this video is free. THANK YOU for the quality upload!
I appreciate your comment! Thanks for the feedback 🙏🏽💪🏽
@@pierreseliteperformance more for agility not straight ahead speed
The study I read showed this method to improve vertical jump only 1.81%.
@@markballard1515Everything is relative….you should try it and record your own results
I found your channel today and I already love what you do. Love the positivity!!
Thank you so much 🤗
The concept really work! Thank you for making these amazing video. Love them ❤❤❤❤❤😊😊
This is one of the best videos I’ve ever seen on RUclips. The way he explained everything is really good. Very informative and I learned something new “the post activation potentiation method”.
Appreciate the feedback Muhammad. Glad you found the video helpful!
@@pierreseliteperformance I wish if you could make a video about explosive power for punching
Excellent presentation bro. Thankyou.
Always great stuff to share! Thank you.
fantastic stuff here. Loved it all
Epic, I’ve been moving towards Contrast training, moving from a 5x5 program. Think I’m guna make a hybrid routine. But already feeling powerful. Thanks for the advise and content.
Glad to hear it Simon. This style of training really works. Keep at it 🙌🏽💪🏽
super beneficial content, more people should be locked in youre content !!!!!
You got me motivated my brother🙌🏽🙌🏽🙌🏽
Glad to hear it bro 💪🏽🙌🏽
Thank you for this workout! I’m trying to improve my explosiveness and speed for football/soccer. Hope this will help a lot. Thanks💪
It help or no ?
@@SamusBaracus I think it has helped me a bit. But if I do it more, I will be faster
One of the greatest jump videos I’ve watched yet
Appreciate that! Check out our new video we just posted on explosive jumping power 💪🏽
BLOCK 1 - 3 sets each exercise
1. Power squats - 3 seconds down, explode up
60-sec pause
2. High knee tuck jumps
3 reps, short ground contact
60-sec pause
3. Dumbell jumps
3 reps, explosive, toes up
60-sec pause
4. Assisted bended jumps
3 reps, explosive
5 minutes recovery
BLOCK 2
1. HIP thrusts - 6 sets with 90 sec rest
3-minute recovery
BLOCK 3
1. Romanian deadlift - 3 sets 8 reps with 90-sec rest
3 minute rest
BLOCK 4
1. Weighted alternating front lunges - 2 sets of 12 reps each leg with 90-sec rest
When we say 1-3 sets each exercise of Block 1, does that mean I should do 3 sets of each exercise before moving on or repeat the whole circuit 1-3 times?
@@niharsaxena406 I also want to know
Repeat the sam circuit
Brilliant stuff💫
Nice video quality, angles and slow motion. Also great explanations.
Explosive power is the mark of a true athlete.
Coach Keith here ! I haven’t seen a performance coach with your caliber & expertise! I do the conditioning & strength training at T. Roosevelt high here in Washington DC . Currently enrolled in ISSA STUDYING to take the exam . You are a great teacher , the way you explain it is paramount. I have adopted you as my mentor !
That’s great Keith. Thanks for the compliments! Very much appreciated! I hope I can help you on your journey
I'm just gon add this to my leg workout. I love the explosiveness in it
How did you go about adding it?
Did it work?
This is awesome! Thanks for sharing man!
this is gold!
I think it was very good. I like the way you broke down and took your time that we can understand what exactly why we’re doing what we’re doing.
Glad you liked it Ken!
great vid..loved the programing
Love it Coach,
I am going to implement some of this in my workouts.
GREAT VIDEO! You earned yourself a subscriber. I will male sure to include these exercises ises in my program.
Great Programme!
Pretty fun looking work out
This workout is awesome perfection of the man i m big fan of pier
Love this video even though I am 59 years old I still enjoy doing power/speed workout!!
That is awesome, Grady
Solid workout tips and exercises !!
You just gained a subscriber ;)
Good to hear it!!
Fantastic video: both edition and content. I an very interested in such types of exercises for injury prevention and performance in start-stop sports like tennis and padel. Thanks a lot :)
Appreciate the feedback! 🙏🏽
Great content 💪
Seen this ages ago, finally tried this for the first time. Safe to say im sad i didnt try this sooner
Thank you for sharing your wisdom. This was a fun workout
You’re welcome Austin 🙏🏽
This is fantastic. Immediate sub. Thanks.
Great video 🙌🏽
Thank you 🙌
Man. The vid is just so well detailed. Very nice explanation and variety of exercises! You damn good at your job bro!!
Thank you! Always trying to bring a lot of value every video
Thank you for these 'variations' to know about 'French variations', too in 'sports world'.👊🔥
Glad you like them!
I liked the Iron taps with fitness tubing around knee calves. Thats innovative in my opinion.
Straight 🔥🙏🏾💪🏾👊🏾
Great video + it’s free. Altogether a win
Amazing my man, the best in the bissnes
Much appreciated Alejandro 🙏🏽
Great workout. I'm looking forward to trying it.
This is awesome! Thank you for sharing. I was looking for fresh fitness ideas for my second amateur mma fight camp. Keep up the amazing work! 😊
Appreciate the feedback Jordan 🙏🏽
@@pierreseliteperformance anytime sir
Let's goooooooo!!!! Hope the fight camp went well for ya!
thanks for help coach ! :)
BLOCK 1-3 sets each exercise
1. Power squats - 3 seconds down, explode up
60-sec pause
2. High knee tuck jumps
3 reps, short ground contact
60-sec pause
3. Dumbell jumps
3 reps, explosive, toes up
60-sec pause
4. Assisted bended jumps
3 reps, explosive
5 minutes recovery
BLOCK 2
1. HIP thrusts - 6 sets with 90 sec rest
3-minute recoverv
4. Assisted bended jumps
3 reps, explosive
5 minutes recovery
BLOCK 2
1. HIP thrusts - 6 sets with 90 sec rest
3-minute recovery
BLOCK 3
1. Romanian deadlift - 3 sets 8 reps with 90-sec rest
3 minute rest
1. Weighted alternating front lunges - 2 sets of 12 reps each leg with 90-sec rest
Btw is this like super sets or is it do 3 sets and 3 reps then move on and is there rest between the singular exercise sets. Also is this all done in one day
11:47 11:55 'THAT'S THE KEY'!!!! 'THAT'S IT'!!! 'FUN+ENJOYING+physical BENEFITS'!!!! 👌👌That's why 'we need always renew and develop many variations of exercises' to avoid 'getting bored'!!! 'RENEWING & DEVELOPING'___THAT'S ALL LIFE ABOUT TO BE AWAY OF BOREDOM AND RUN AWAY FROM DEPRESSION & ANXIETY!!!!!! That's why you 'made it'!!!👌👌 That's successful! I wish you the best more and more!👊🔥⚓️🇪🇬
شكرا جزيلا
Gonna add these to my athletic day workout cuz explosiveness is critical if i wanna become a better swimmer thanks for the vid subscribed for more
Subscribed yes siiirrr let's goo
Awesome advice.. i use vibram five finger shoes for my proprioception
nice vid brother! Like the movements alot and will incorporate into my workouts. Curious what brand of red socks are your wearing
amazing channel ❤
Glad you enjoy it!
Thx Bro
fantastic vid bruv thank yu
You’re welcome bro
Nice video! Definitely for young people. My feet can't handle those jumps anymore. 😢
Hello great info big fan of Cal Dietz’s I have a question would this workout improve a road cyclist ability to climb? Can’t wait for your response.thanks
time 11:10 a firm support i agreed with the synapse explanation innervating synopsis some refrains were a bit complex but i haven't read my NASM book in years however, i enjoyed the entire lecture (nasm) it was awesome
Admire your content
Thanks bro I just need to add some jumping workout and maybe dunk
This channel is sick!
I help train an up and coming boxer and mostly focus on plyos, ballistics, basically stuff that won’t add much mass.
I would like to do some strength work beyond concentric movements, maybe I’ll find it here!
Thanks man. Yeah we have plenty of strength work on this channel for sure!
Beautiful…
You're a great leg definition too
Much appreciated Arthur 🙏🏽
On 🔥🔥👍👍🙏🏾🙏🏾
So for block A u would squat doing 1 set only and then right after go into jumps, and then repeat 2 more times?
Do you have a list of the sets, reps and rest times please?
Such an insightful video. When should the French contrast be implemented in terms of periodization for a typical track and field season？
I love it. This is good for my boxing conditioning training!
Ahahah we both here for the same thing I love it 😂😂
Bro would make a great consultant
8:01 ___'IT TEACHES THE BODY'[NICE QUOTE]= It make the body get used to.
in the first block you have to do 3x3 of every exercise and then repeat that secuence 3 times,or, do 3 reps of every exercise and repeat it 3 times
Im confused too
Training block sounds to me like it implies a circuit. 🤔 I think it’s safe to assume you’re súper setting these
Thank you, Coach. I have a question. What is the reason for the heavy frequency of the legs?
Thanks to Gilles Cometti who was the first sport scientist to talk about contrastes and build understandable protocols...
should we do the A block squat explosive for 3 sets and then do high knee jump for the sets and then... or one set of squat and then one set of high knee jump, ...
Nice workout this is for lower body best workout i tried it can u make a upper one focsued on same thing please
I'm confused Between strength explosive and strenght -speed
And contrast traning, what is the difference between them, so that they are also similar to complex traning, or do they all have the same name????
I feel that they are the same thing under one name. Each coach explains in a different way. What is the exact knowledge? I hope to help?
Nice
nice
Great video. Thanks very much for the video. At what age do you think is a good age to start with these sort of exercises? Many thanks
The damn thumbnail looked intense 👀👀👀
Subbed
Thanks James! 💪🏽
Never seen this series before. Just had a recommended to me. For those of you who are going through these exercises, what is the typical work to rest ratio for the warm-ups and then the compound movements with heavy load, in light load? I am currently trying to look for additional resources to incorporateinto a government contracted position where I make work in close proximity with department of defense personnel who need training with this level of specificity.
Im not over weight. But haven’t trained in few years. Because of shoulder injuries. Which of your videos/playlists would you recommend to start from?? Respect and appreciation from UK 🇬🇧👊🏾🙏🏾🔥
All the videos are random so it wouldn’t be wise to use those. I’d suggest using a custom program I can build for you personally here marketplace.trainheroic.com/workout-plan/team/shea-pierre-s-greatness?attrib=550204-yt
Would you say that the banded jumps work in a similar way to a squat with focus on the eccentric portion to drive hypertrophy and deceleration?
No, those two have different goals. While a squat with focus on the eccentric will give you hypertrophy and increase eccentric strength, the banded jumps are focusing on high velocity contractions (both eccentric and concentric). Since squats will be slow and the banded jumps focuses on velocity, one can not substitute the other
man vivo is making a loot of money now days. great vid
Daymnnnnn you jump really high
Are we taking advantage of the stretch/shortening cycle like with plyo in these exercises?
First question : How many times a week ?
Second one :
I'm in my bb season, so I stopped my plyometric program I used to do during vacations, which was really useful.
If i want to do it to maintain or maybe enhance my vert a little bit during the bb season, is it okay for me to always do this same workout with weight increase each week ?
Thx flr your video, well explained and this workout seems to be really good to practice 💪🔥
Are they meant to first do all 3series of A1, then A2 etc or a serie of A1, then a serie of A2 etc?
Awesome video bro! But do you have a only French contrast training program?
Not just French contrast but the sports performance training programs 1 & 2 have multiple weeks of French contrast training
the dumbbell jumps will compress your spine and you will lose some of the cushioning between your vertebrae making you shorter.
Shoes best to work out is converse star 🌟
Looks great, but it's a lot to remember. Would it be possible to make the same gains with just the dumbbell squat jumps and power cleans (my glute work gets done by kicking)?
I think that would also work! It’s all about contrasts
Can u make a video please on a upper lower split similar to this main focus is power and i liked how u didnt neglect the weights as i need a split but im unsure please help
Just a question?. Are you training power or power endurance?
I simply ask because the multiple sets and shorts rest periods according to the sets performed, strongly suggests that this workout is not power but more an endurance workout?
Are you doing the BB back squat for 1 set of 3 repetitions? Or more sets? And how much rest in between, like 2 minutes?
Is this vertical or horizontal contrast and should i repeat it 2times/week
Question: you mentioned barefoot shoes, i play basketball with them but am finding the traditional method of doing the penultimate step incredibly painful. THat hard heel strike without the cushion that are in normal shoes is causing me to bruise my heel. How might I approach this? I don't want to change shoes because of the numerous benefits that barefoot shoes offer, many of which you mentioned. Bruise heel. Heal. Bruise again. heal. cycle repeats. What advice would you recommend?
Hi bro thanks for the video, could u pls make one with only ploy metrics, I’m trying my best to grow to maximum height and don’t wanna do anything with weight. Pls make a video about only ploy metrics. Thanks alot❤
🔥
What vivobarefoot shoe do you recommend if you do a lot of speed work on turf?
Hi man , you recommend to do this workout 1 day before a competition?