How To Train For EXPLOSIVE POWER and SPEED | French Contrast Training

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  • Опубликовано: 25 июн 2024
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    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
  • СпортСпорт

Комментарии • 381

  • @itstayayg193
    @itstayayg193 Год назад +458

    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!

    • @pierreseliteperformance
      @pierreseliteperformance  Год назад +31

      I appreciate your comment! Thanks for the feedback 🙏🏽💪🏽

    • @jeffmax2941
      @jeffmax2941 Год назад +1

      @@pierreseliteperformance more for agility not straight ahead speed

    • @markballard1515
      @markballard1515 Год назад

      The study I read showed this method to improve vertical jump only 1.81%.

    • @justsaiyan8678
      @justsaiyan8678 Год назад

      @@markballard1515Everything is relative….you should try it and record your own results

  • @NevJumps
    @NevJumps Год назад +35

    I found your channel today and I already love what you do. Love the positivity!!

  • @aadithya4359
    @aadithya4359 3 месяца назад +9

    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

    • @user-nt3zd7yc2h
      @user-nt3zd7yc2h Месяц назад +1

      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

  • @calculus8219
    @calculus8219 3 месяца назад +6

    Excellent presentation bro. Thankyou.

  • @MouaLo
    @MouaLo 2 месяца назад

    Always great stuff to share! Thank you.

  • @philipmcluskey6805
    @philipmcluskey6805 10 месяцев назад +2

    fantastic stuff here. Loved it all

  • @Stretchfityoga
    @Stretchfityoga 10 месяцев назад +2

    The concept really work! Thank you for making these amazing video. Love them ❤❤❤❤❤😊😊

  • @keithjones5257
    @keithjones5257 2 месяца назад +4

    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 !

    • @pierreseliteperformance
      @pierreseliteperformance  2 месяца назад

      That’s great Keith. Thanks for the compliments! Very much appreciated! I hope I can help you on your journey

  • @lucianokovacevic
    @lucianokovacevic 9 месяцев назад +65

    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

    • @niharsaxena406
      @niharsaxena406 7 месяцев назад +5

      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?

    • @user-ii7so9be6v
      @user-ii7so9be6v 7 месяцев назад +1

      ​@@niharsaxena406 I also want to know

    • @simenwallin4798
      @simenwallin4798 7 месяцев назад +1

      Repeat the sam circuit

  • @oleggold
    @oleggold Год назад

    Nice video quality, angles and slow motion. Also great explanations.

  • @domonwilliams4826
    @domonwilliams4826 Год назад +1

    Brilliant stuff💫

  • @Unknownseaker
    @Unknownseaker Год назад +1

    super beneficial content, more people should be locked in youre content !!!!!

  • @zackkauffman
    @zackkauffman Год назад

    This is awesome! Thanks for sharing man!

  • @user-ui4jb5pj1i
    @user-ui4jb5pj1i 4 месяца назад

    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.

  • @rishiramkissoon6976
    @rishiramkissoon6976 10 месяцев назад

    great vid..loved the programing

  • @juventude22
    @juventude22 4 месяца назад +1

    GREAT VIDEO! You earned yourself a subscriber. I will male sure to include these exercises ises in my program.

  • @byte_dance
    @byte_dance Год назад +1

    this is gold!

  • @FootballStudios10
    @FootballStudios10 Год назад +56

    Thank you for this workout! I’m trying to improve my explosiveness and speed for football/soccer. Hope this will help a lot. Thanks💪

    • @SamusBaracus
      @SamusBaracus Год назад

      It help or no ?

    • @FootballStudios10
      @FootballStudios10 Год назад +6

      @@SamusBaracus I think it has helped me a bit. But if I do it more, I will be faster

  • @saghair88
    @saghair88 Год назад +4

    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”.

    • @pierreseliteperformance
      @pierreseliteperformance  Год назад +1

      Appreciate the feedback Muhammad. Glad you found the video helpful!

    • @saghair88
      @saghair88 Год назад +1

      @@pierreseliteperformance I wish if you could make a video about explosive power for punching

  • @SohailAhmad-ie8ll
    @SohailAhmad-ie8ll 5 месяцев назад +1

    This workout is awesome perfection of the man i m big fan of pier

  • @kevinlui8601
    @kevinlui8601 2 месяца назад

    Great Programme!

  • @tonyholmes3487
    @tonyholmes3487 Год назад +4

    Love it Coach,
    I am going to implement some of this in my workouts.

  • @kenirenta8568
    @kenirenta8568 2 года назад +7

    You got me motivated my brother🙌🏽🙌🏽🙌🏽

  • @bruxtonfitness9880
    @bruxtonfitness9880 Год назад +85

    I'm just gon add this to my leg workout. I love the explosiveness in it

  • @KyzerSoze718
    @KyzerSoze718 Год назад +1

    Pretty fun looking work out

  • @eddieweiss192
    @eddieweiss192 6 месяцев назад

    Great content 💪

  • @A.I8I.M
    @A.I8I.M Год назад +1

    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!👊🔥⚓️🇪🇬

  • @kennethstevenson4694
    @kennethstevenson4694 8 месяцев назад +2

    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.

  • @CoachMacGlory
    @CoachMacGlory 7 месяцев назад

    This is fantastic. Immediate sub. Thanks.

  • @Y-Kay
    @Y-Kay Год назад +5

    One of the greatest jump videos I’ve watched yet

    • @pierreseliteperformance
      @pierreseliteperformance  Год назад

      Appreciate that! Check out our new video we just posted on explosive jumping power 💪🏽

  • @tangerinesarebetterthanora7060
    @tangerinesarebetterthanora7060 Год назад +6

    Explosive power is the mark of a true athlete.

  • @AjaychinuShah
    @AjaychinuShah 8 месяцев назад

    I liked the Iron taps with fitness tubing around knee calves. Thats innovative in my opinion.

  • @xavierr_yt3438
    @xavierr_yt3438 Год назад +19

    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

  • @carbonbrackets5072
    @carbonbrackets5072 Год назад +1

    Straight 🔥🙏🏾💪🏾👊🏾

  • @th-gobble8813
    @th-gobble8813 4 месяца назад +1

    Seen this ages ago, finally tried this for the first time. Safe to say im sad i didnt try this sooner

  • @cantyoufeelthelove
    @cantyoufeelthelove 11 месяцев назад +1

    Thank you for sharing your wisdom. This was a fun workout

  • @diegosa1530
    @diegosa1530 Год назад +3

    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 :)

  • @nathanthomas107
    @nathanthomas107 10 месяцев назад

    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

  • @A.I8I.M
    @A.I8I.M Год назад +3

    Thank you for these 'variations' to know about 'French variations', too in 'sports world'.👊🔥

  • @HuseyinOzgurAtes
    @HuseyinOzgurAtes Год назад +1

    thanks for help coach ! :)

  • @claudiuroman3161
    @claudiuroman3161 Год назад +3

    Solid workout tips and exercises !!
    You just gained a subscriber ;)

  • @liammusgrave
    @liammusgrave Год назад

    Great video + it’s free. Altogether a win

  • @ME-dj6gm
    @ME-dj6gm Год назад +1

    Great video 🙌🏽

  • @jeremyleidy5566
    @jeremyleidy5566 Год назад +2

    Great workout. I'm looking forward to trying it.

  • @jadenedwards6159
    @jadenedwards6159 Год назад

    nice vid brother! Like the movements alot and will incorporate into my workouts. Curious what brand of red socks are your wearing

  • @sotosthegreek1141
    @sotosthegreek1141 Год назад +9

    Man. The vid is just so well detailed. Very nice explanation and variety of exercises! You damn good at your job bro!!

  • @QdaChosenOne23
    @QdaChosenOne23 Год назад

    Awesome advice.. i use vibram five finger shoes for my proprioception

  • @gradysimpson3137
    @gradysimpson3137 Год назад +7

    Love this video even though I am 59 years old I still enjoy doing power/speed workout!!

  • @alejandroperezgiraldo6795
    @alejandroperezgiraldo6795 Год назад +1

    Subscribed yes siiirrr let's goo

  • @mohamedtoulati865
    @mohamedtoulati865 2 года назад

    شكرا جزيلا

  • @alejandrodovaltapia6531
    @alejandrodovaltapia6531 2 года назад +2

    Amazing my man, the best in the bissnes

  • @darbycurrie7920
    @darbycurrie7920 Месяц назад +1

    fantastic vid bruv thank yu

  • @cyborg2565
    @cyborg2565 Год назад

    Thx Bro

  • @jordaneverett9367
    @jordaneverett9367 Год назад +10

    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! 😊

  • @nakedpanza2134
    @nakedpanza2134 Год назад +1

    amazing channel ❤

  • @A.I8I.M
    @A.I8I.M Год назад +1

    8:01 ___'IT TEACHES THE BODY'[NICE QUOTE]= It make the body get used to.

  • @nicolelocin
    @nicolelocin 5 месяцев назад

    Such an insightful video. When should the French contrast be implemented in terms of periodization for a typical track and field season?

  • @drickph3066
    @drickph3066 3 месяца назад

    Thanks bro I just need to add some jumping workout and maybe dunk

  • @rickbeastrandolph
    @rickbeastrandolph Год назад +1

    Admire your content

  • @omarhassan1222
    @omarhassan1222 11 месяцев назад

    Nice workout this is for lower body best workout i tried it can u make a upper one focsued on same thing please

  • @adambrown3918
    @adambrown3918 Год назад +2

    Nice video! Definitely for young people. My feet can't handle those jumps anymore. 😢

  • @ervinyt5821
    @ervinyt5821 2 месяца назад

    Beautiful…

  • @bobbyCruiser
    @bobbyCruiser 11 месяцев назад +1

    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!

    • @pierreseliteperformance
      @pierreseliteperformance  11 месяцев назад

      Thanks man. Yeah we have plenty of strength work on this channel for sure!

  • @lorenzochan4472
    @lorenzochan4472 2 года назад +1

    On 🔥🔥👍👍🙏🏾🙏🏾

  • @BodyEnergyLife
    @BodyEnergyLife Год назад +3

    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

  • @fearnobodyandtrustnoone
    @fearnobodyandtrustnoone Год назад +3

    I love it. This is good for my boxing conditioning training!

    • @anthonyruhu6782
      @anthonyruhu6782 Год назад

      Ahahah we both here for the same thing I love it 😂😂

  • @januar008
    @januar008 Год назад

    Nice

  • @coachabderrahman3318
    @coachabderrahman3318 Год назад

    Thank you, Coach. I have a question. What is the reason for the heavy frequency of the legs?

  • @Connor-BJJ
    @Connor-BJJ Год назад +3

    Do you have a list of the sets, reps and rest times please?

  • @omarhassan1222
    @omarhassan1222 11 месяцев назад

    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

  • @---bu6eg
    @---bu6eg 2 месяца назад

    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.

  • @adamchoinski3932
    @adamchoinski3932 Год назад +1

    nice

  • @rohanraj4163
    @rohanraj4163 Год назад

    Bro would make a great consultant

  • @arthurrobinson4644
    @arthurrobinson4644 Год назад +1

    You're a great leg definition too

  • @imadbahria3196
    @imadbahria3196 5 месяцев назад +1

    Thanks to Gilles Cometti who was the first sport scientist to talk about contrastes and build understandable protocols...

  • @Daniel-hj9kj
    @Daniel-hj9kj 6 месяцев назад

    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❤

  • @freeatlast1810
    @freeatlast1810 2 года назад +1

    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

  • @pweeloco510
    @pweeloco510 9 месяцев назад

    Shoes best to work out is converse star 🌟

  • @mitchelljames484
    @mitchelljames484 Год назад +1

    The damn thumbnail looked intense 👀👀👀
    Subbed

  • @victorrubahimbya1124
    @victorrubahimbya1124 Год назад

    Daymnnnnn you jump really high

  • @markballard1515
    @markballard1515 Год назад

    Are we taking advantage of the stretch/shortening cycle like with plyo in these exercises?

  • @daveintokyojp
    @daveintokyojp 8 месяцев назад

    the dumbbell jumps will compress your spine and you will lose some of the cushioning between your vertebrae making you shorter.

  • @kareemcyrus1071
    @kareemcyrus1071 Год назад +1

    🔥

  • @jaimegalan8783
    @jaimegalan8783 Год назад +8

    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

    • @lancemcmillan6086
      @lancemcmillan6086 Год назад +1

      Im confused too

    • @Martialxhaki
      @Martialxhaki 2 месяца назад

      Training block sounds to me like it implies a circuit. 🤔 I think it’s safe to assume you’re súper setting these

  • @hanmalukas1518
    @hanmalukas1518 10 месяцев назад

    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 💪🔥

  • @teddavidsson
    @teddavidsson Год назад

    man vivo is making a loot of money now days. great vid

  • @kasraahmadi8885
    @kasraahmadi8885 Год назад +2

    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, ...

  • @droh3026
    @droh3026 Год назад

    can you do the barbell workouts on a smith machine?

  • @NavarroVeys
    @NavarroVeys Год назад

    What vivobarefoot shoe do you recommend if you do a lot of speed work on turf?

  • @joshuaalford9616
    @joshuaalford9616 Год назад

    what’s the name of what you were wearing after the resistance band in the dynamic warm up?

  • @arijkhan9173
    @arijkhan9173 Год назад +5

    So for block A u would squat doing 1 set only and then right after go into jumps, and then repeat 2 more times?

  • @victorrubahimbya1124
    @victorrubahimbya1124 Год назад

    Kindly share what you drink intra work out

  • @mokshmanickam6875
    @mokshmanickam6875 8 месяцев назад

    Can someone plz send the links of the other days of the week i cant find them

  • @Jalkamees743
    @Jalkamees743 Год назад

    How do I pick the weights for this workout? How heavy should I go?

  • @parvezamin9203
    @parvezamin9203 Год назад

    Do you know about yo yo intermittent test how to improve it sir?

  • @shaikhsaeed2789
    @shaikhsaeed2789 7 месяцев назад

    How many weeks to do these workouts

  • @carlosramos6228
    @carlosramos6228 Год назад

    Hi man , you recommend to do this workout 1 day before a competition?

  • @rliftingweightslovecatlear9352
    @rliftingweightslovecatlear9352 2 года назад +2

    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?

  • @Joaquinjackson10
    @Joaquinjackson10 5 месяцев назад

    Where is the link to the warmup

  • @THEDReamER347
    @THEDReamER347 Год назад

    Do you have anything to improve throwing power??