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  • Writer's pictureCody Wescott

You've Never Tried A Workout Like This Before

Get ready for some excitement because this cycle is all about French Contrast Training, a method used by elite athletes to unlock hidden reserves of strength, speed, power, and translate them into devastating golf performance.


You won't find this cutting-edge strategy in any other golf programs, but in Lift Heavy, Swing Fast, we're all about pushing limits and taking your game to the next level.


We recently wrapped up a cycle focused on "Complex" training, where we layered multiple exercises to build strength and coordination. French Contrast takes this a step further by strategically combining heavy weightlifting with explosive plyometrics to supercharge your nervous system and muscular response.


The Science Behind the Power:

The magic lies in a phenomenon called post-activation potentiation (PAP). When you perform a heavy resistance exercise first, your muscles experience a temporary boost in their ability to generate force. French Contrast capitalizes on this by immediately following the heavy lift with a plyometric or speed-focused exercise. This primes your fast-twitch muscle fibers and central nervous system, allowing them to fire at a higher rate and translate that power into explosive movements on the golf course.


The French Contrast Formula:

The typical French Contrast structure looks like this:


  1. Heavy Resistance Exercise: Think squats with heavy weights, deadlifts, or bench presses. This initial exercise puts a significant load on your muscles.

  2. Force Plyometric: Plyometric exercises involve rapid, powerful movements that stretch and contract your muscles explosively. Here, you might perform box jumps, depth jumps, or medicine ball throws.

  3. Speed-Strength: This exercise bridges the gap between pure strength and explosiveness. Examples include jump squats, weighted jump rope, or medicine ball slams.

  4. Speed Plyo: This final exercise dials up the speed by focusing on rapid movements with minimal ground contact. Think broad jumps, lateral shuffles with jumps, or quick feet drills with resistance bands.


The entire sequence is performed with minimal rest (around 20 seconds) to maintain that heightened state of PAP and nervous system activation. The specific exercises will vary depending on your individual needs and goals, but the core principle of heavy-to-light, strength-to-explosive remains constant.


Benefits for Golfers:

By incorporating French Contrast Training, golfers can expect to see:

  • Increased swing speed: The enhanced power translates directly into faster clubhead speed, leading to longer drives and more aggressive iron play.

  • Improved explosiveness: This training translates to more power in your rotational movements, helping you generate power through impact for more distance and control.

  • Enhanced agility and quickness: French Contrast improves your ability to react quickly and change direction efficiently, crucial for navigating the course and executing precise shots.


Ready to Hit Bombs?

French Contrast Training is a potent tool for golfers seeking to unleash hidden power and take their game to the next level. With Lift Heavy, Swing Fast, you'll have access to expert guidance, personalized programming, and cutting-edge training methods like French Contrast to help you achieve peak performance on the course.


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