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

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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

[itstayayg]

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!

[lucianokovacevic]

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

[keithjones]

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 !

[bruxtonfitness]

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

[NevJumps]

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

[Mr.Jakubski]

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

[saghair]

This is one of the best videos I’ve ever seen on YouTube. The way he explained everything is really good. Very informative and I learned something new “the post activation potentiation method”.

[tangerinesarebetterthanora]

Explosive power is the mark of a true athlete.

[gradysimpson]

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

[Y-Kay]

One of the greatest jump videos I’ve watched yet

[aadithya]

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

[simonmason]

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.

[kennethstevenson]

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.

[jaimegalan]

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

[Mma-basement-]

Dag your definitely quick and explosive i like it imma start doing these exercises thank you

[A.II.M]

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

[Stretchfityoga]

This is one of
My favorite video in your collection

[A.II.M]

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 & That's why you 'made it'!!!👌👌 That's successful! I wish you the best more and more!👊🔥⚓️🇪🇬

[th-gobble]

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

[Daveyoy]

Good morning from Sweden
So, let me see if I got this down.
Day 1 is

block 1- squats
followed by the plyos, jumps, 60 sec rest between each jump exercises, once this sequence is completed ✔️ take 5 minutes of rest ✅
repeat sequence 3 times 💪🏽

Block 2
barbell-hip thrusts
followed by the plyos, jumps, 60 sec rest between each jump exercises
once this sequence is completed ✔️ take 5 minutes of rest ✅
repeat sequence 3 times

Block 3
Romanian deadlifts
followed by the plyos, jumps, 60 sec rest between each jump exercises once this sequence is completed ✔️ take 5 minutes of rest ✅
repeat sequence 3 times

Block 4
Alternating DB single leg front lunges
followed by the plyos, jumps, 60 sec rest between each jump exercises once this sequence is completed ✔️ take 5 minutes of rest ✅
repeat sequence 3 times
Did I get it down correctly?