Boost Athletic Performance Using Contrast Training

with Personal Trainer Mike Patterson

Contrast Training is a type of strength training that features supersets – two exercises performed back-to-back – comprised of a strength exercise paired with a similar motion plyometric exercise. The purpose of this type of training is to improve sport-specific performance and general athleticism by increasing the number of type 2 muscle fibers versus slow twitch muscle fibers in your body. By performing the strength exercise first, you supercharge the neuromuscular system and increase the muscle’s rate of force production. Then, with the plyometric movement, you are able to train the explosive abilities of the muscles in their optimal state.

The sets, reps, and exercises for this type of training vary based on skill level, exercise goals, and the sport or activity that is being trained. To start this type of training, I would start with higher reps and work down to lower reps with heavier weights. It is also important that you do the plyometrics correctly. Each plyometric should be set up properly and done with as much force as possible. The goal is max power, not how many repetitions you can get in a time interval.

The following 12-week program and exercises serve as an example that can translate to most sports and activities. Your week 12 workout should take place 3-4 days prior to your competition or event.