Contrast training (pairing a heavy strength training movement with a lighter, more explosive movement) isn’t just for athletes. We’ll occasionally use contrast training with our more advanced adults and powerlifters as a means to prime the central nervous system for heavier lifting and to create context for the level of intent we want to put into our big lifts.
In this example, Terry is pairing a bench press warm-up set with a set of supine med ball catch and throws. This helps him with rate of force development (ability to ramp up to a maximal effort quickly) and creates a post-activation potentiation effect (moving a heavier load right before throwing the med ball will help him throw the med ball with more velocity).
In theory, this exercise pairing will leave Terry more physically and mentally prepared to attack heavy weights. If you’re a lifter (or if you coach lifters) who is somewhat slow by nature (i.e., even lighter weights don’t seem to move very fast), consider implementing contrast training to improve rate of force development.
Some effective exercise pairings:
- Squats with Box Jumps or Vertical Jumps
- Bench Press with Med Ball Throws or Plyo Push-Ups
- Deadlifts with Kettlebell Swings or Broad Jumps
When using contrast training, make sure to match the heavy lift with an explosive movement that uses the same major muscle groups and plane of motion (i.e., pair bench presses with a horizontal med ball throw, not a vertical med ball throw).
For more information on power training for powerlifters, check out this article: Power Development for Powerlifters: 3 Underutilized Methods
It’s certainly possible for a pro athlete to be “strong enough” to the point where they won’t improve much athletically by adding 50 pounds to their deadlift, but for a younger athlete, that might be exactly what he or she needs before they can cash in on more advanced training methods. Novice trainees can get stronger with as little as 40-50% of their 1-rep max. On the other hand, more experienced lifters need a ton of submaximal volume and frequent exposures to heavy training loads (above 90 percent of 1RM) to keep gaining strength. And while not every pro athlete is an experienced lifter, they’ll likely have more training experience than a high school athlete.