Скачать или смотреть French Contrast Training Method - Swimming

In this video I describe how to apply the French contrast training method to swimming, specifically breaststroke. The four ‘phases’ are as follows:

1. Strength - 3x 3 cycles @ 85% maximal load from a dead start
2. Derived Plyometric - 2x 5 cycles with no gear from a dead start
3. Power - 5 cycles at 30% maximal load
4. Speed/Assisted Plyometric - 2x 5 cycles with fins/paddles/cord assistance

Post-activation potentiation (PAP) is an increase in muscle performance after a maximal or near maximal voluntary contraction. The strength cycles are used to induce PAP, and then the derived plyometric exercise reaps the benefits. The power movement is a parallel contrast to the strength movement (same motion, lower load). Finally, assisted speed conditions the fast twitch muscles.

My recommendation is to complete 3-4 rounds of this set. Depending on the level of swimmer you can do the whole thing multiple times throughout a practice with different strokes if desired.

00:00-00:28 Phase 1: Strength
00:28-00:55 Phase 2: Plyometric
00:55-01:07 Phase 3: Power
01:07-01:28 Phase 4: Assisted Plyometric