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

Pierre's Elite Performance
2024 ж. 15 Мам.
1 096 586 Рет қаралды
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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

Пікірлер

  • 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!

    @itstayayg193@itstayayg193 Жыл бұрын

    • I appreciate your comment! Thanks for the feedback 🙏🏽💪🏽

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

    • @@pierreseliteperformance more for agility not straight ahead speed

      @jeffmax2941@jeffmax2941 Жыл бұрын

    • The study I read showed this method to improve vertical jump only 1.81%.

      @markballard1515@markballard1515 Жыл бұрын

    • @@markballard1515Everything is relative….you should try it and record your own results

      @justsaiyan8678@justsaiyan8678 Жыл бұрын

  • 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

    @aadithya4359@aadithya4359Ай бұрын

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

    @NevJumps@NevJumps Жыл бұрын

    • Thank you so much 🤗

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

  • Always great stuff to share! Thank you.

    @MouaLo@MouaLoАй бұрын

  • Excellent presentation bro. Thankyou.

    @calculus8219@calculus8219Ай бұрын

  • 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.

    @user-ui4jb5pj1i@user-ui4jb5pj1i3 ай бұрын

  • The concept really work! Thank you for making these amazing video. Love them ❤❤❤❤❤😊😊

    @Stretchfitnessyoga@Stretchfitnessyoga9 ай бұрын

  • Nice video quality, angles and slow motion. Also great explanations.

    @oleggold@oleggold Жыл бұрын

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

    @saghair88@saghair8811 ай бұрын

    • Appreciate the feedback Muhammad. Glad you found the video helpful!

      @pierreseliteperformance@pierreseliteperformance11 ай бұрын

    • @@pierreseliteperformance I wish if you could make a video about explosive power for punching

      @saghair88@saghair8811 ай бұрын

  • super beneficial content, more people should be locked in youre content !!!!!

    @Unknownseaker@Unknownseaker Жыл бұрын

  • You got me motivated my brother🙌🏽🙌🏽🙌🏽

    @kenirenta8568@kenirenta8568 Жыл бұрын

    • Glad to hear it bro 💪🏽🙌🏽

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

  • This is awesome! Thanks for sharing man!

    @zackkauffman@zackkauffman Жыл бұрын

  • 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.

    @kennethstevenson4694@kennethstevenson46946 ай бұрын

    • Glad you liked it Ken!

      @pierreseliteperformance@pierreseliteperformance6 ай бұрын

  • One of the greatest jump videos I’ve watched yet

    @Y-Kay@Y-Kay Жыл бұрын

    • Appreciate that! Check out our new video we just posted on explosive jumping power 💪🏽

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

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

    @th-gobble8813@th-gobble88133 ай бұрын

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

    @bruxtonfitness9880@bruxtonfitness9880 Жыл бұрын

    • How did you go about adding it?

      @user-nt3zd7yc2h@user-nt3zd7yc2hАй бұрын

  • GREAT VIDEO! You earned yourself a subscriber. I will male sure to include these exercises ises in my program.

    @juventude22@juventude223 ай бұрын

  • Love it Coach, I am going to implement some of this in my workouts.

    @tonyholmes3487@tonyholmes3487 Жыл бұрын

  • Solid workout tips and exercises !! You just gained a subscriber ;)

    @claudiuroman3161@claudiuroman3161 Жыл бұрын

    • Good to hear it!!

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

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

    @A.I7I.M@A.I7I.M Жыл бұрын

    • Glad you like them!

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

  • Brilliant stuff💫

    @domonwilliams4826@domonwilliams4826 Жыл бұрын

  • this is gold!

    @byte_dance@byte_dance Жыл бұрын

  • Gonna add these to my athletic day workout cuz explosiveness is critical if i wanna become a better swimmer thanks for the vid subscribed for more

    @xavierr_yt3438@xavierr_yt3438 Жыл бұрын

  • Fantastic video: both edition and content. I an very interested in such types of exercises for injury prevention and performance in start-stop sports like tennis and padel. Thanks a lot :)

    @diegosa1530@diegosa1530 Жыл бұрын

    • Appreciate the feedback! 🙏🏽

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

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

    @TheGuyNumber25@TheGuyNumber25 Жыл бұрын

    • It help or no ?

      @SamusBaracus@SamusBaracus Жыл бұрын

    • @@SamusBaracus I think it has helped me a bit. But if I do it more, I will be faster

      @TheGuyNumber25@TheGuyNumber25 Жыл бұрын

  • Explosive power is the mark of a true athlete.

    @tangerinesarebetterthanora7060@tangerinesarebetterthanora7060 Жыл бұрын

  • Thank you for sharing your wisdom. This was a fun workout

    @cantyoufeelthelove@cantyoufeelthelove10 ай бұрын

    • You’re welcome Austin 🙏🏽

      @pierreseliteperformance@pierreseliteperformance10 ай бұрын

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

    @gradysimpson3137@gradysimpson3137 Жыл бұрын

    • That is awesome, Grady

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

  • 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 !

    @keithjones5257@keithjones5257Ай бұрын

    • That’s great Keith. Thanks for the compliments! Very much appreciated! I hope I can help you on your journey

      @pierreseliteperformance@pierreseliteperformanceАй бұрын

  • fantastic stuff here. Loved it all

    @philipmcluskey6805@philipmcluskey68059 ай бұрын

  • Pretty fun looking work out

    @KyzerSoze718@KyzerSoze718 Жыл бұрын

  • This is awesome! Thank you for sharing. I was looking for fresh fitness ideas for my second amateur mma fight camp. Keep up the amazing work! 😊

    @jordaneverett9367@jordaneverett9367 Жыл бұрын

    • Appreciate the feedback Jordan 🙏🏽

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

    • @@pierreseliteperformance anytime sir

      @jordaneverett9367@jordaneverett9367 Жыл бұрын

    • Let's goooooooo!!!! Hope the fight camp went well for ya!

      @zackkauffman@zackkauffman Жыл бұрын

  • I liked the Iron taps with fitness tubing around knee calves. Thats innovative in my opinion.

    @AjaychinuShah@AjaychinuShah7 ай бұрын

  • 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

    @lucianokovacevic@lucianokovacevic8 ай бұрын

    • When we say 1-3 sets each exercise of Block 1, does that mean I should do 3 sets of each exercise before moving on or repeat the whole circuit 1-3 times?

      @niharsaxena406@niharsaxena4066 ай бұрын

    • ​@@niharsaxena406 I also want to know

      @user-ii7so9be6v@user-ii7so9be6v5 ай бұрын

    • Repeat the sam circuit

      @simenwallin4798@simenwallin47985 ай бұрын

  • This workout is awesome perfection of the man i m big fan of pier

    @SohailAhmad-ie8ll@SohailAhmad-ie8ll3 ай бұрын

  • Amazing my man, the best in the bissnes

    @alejandrodovaltapia6531@alejandrodovaltapia65312 жыл бұрын

    • Much appreciated Alejandro 🙏🏽

      @pierreseliteperformance@pierreseliteperformance2 жыл бұрын

  • Man. The vid is just so well detailed. Very nice explanation and variety of exercises! You damn good at your job bro!!

    @sotosthegreek1141@sotosthegreek1141 Жыл бұрын

    • Thank you! Always trying to bring a lot of value every video

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

  • Great Programme!

    @kevinlui8601@kevinlui8601Ай бұрын

  • Straight 🔥🙏🏾💪🏾👊🏾

    @carbonbrackets5072@carbonbrackets5072 Жыл бұрын

  • nice vid brother! Like the movements alot and will incorporate into my workouts. Curious what brand of red socks are your wearing

    @jadenedwards6159@jadenedwards6159 Жыл бұрын

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

    @A.I7I.M@A.I7I.M Жыл бұрын

  • great vid..loved the programing

    @rishiramkissoon6976@rishiramkissoon69769 ай бұрын

  • Great content 💪

    @eddieweiss192@eddieweiss1925 ай бұрын

  • thanks for help coach ! :)

    @HuseyinOzgurAtes@HuseyinOzgurAtes11 ай бұрын

  • Awesome advice.. i use vibram five finger shoes for my proprioception

    @QdaChosenOne23@QdaChosenOne23 Жыл бұрын

  • Great video + it’s free. Altogether a win

    @liammusgrave@liammusgrave Жыл бұрын

  • This is fantastic. Immediate sub. Thanks.

    @CoachMacGlory@CoachMacGlory5 ай бұрын

  • This channel is sick! I help train an up and coming boxer and mostly focus on plyos, ballistics, basically stuff that won’t add much mass. I would like to do some strength work beyond concentric movements, maybe I’ll find it here!

    @bobbyCruiser@bobbyCruiser10 ай бұрын

    • Thanks man. Yeah we have plenty of strength work on this channel for sure!

      @pierreseliteperformance@pierreseliteperformance10 ай бұрын

  • Great workout. I'm looking forward to trying it.

    @jeremyleidy5566@jeremyleidy5566 Жыл бұрын

  • fantastic vid bruv thank yu

    @darbycurrie7920@darbycurrie79203 күн бұрын

    • You’re welcome bro

      @pierreseliteperformance@pierreseliteperformance3 күн бұрын

  • Great video 🙌🏽

    @ME-dj6gm@ME-dj6gm Жыл бұрын

    • Thank you 🙌

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

  • Nice video! Definitely for young people. My feet can't handle those jumps anymore. 😢

    @adambrown3918@adambrown3918 Жыл бұрын

  • Thanks bro I just need to add some jumping workout and maybe dunk

    @drickph3066@drickph30662 ай бұрын

  • time 11:10 a firm support i agreed with the synapse explanation innervating synopsis some refrains were a bit complex but i haven't read my NASM book in years however, i enjoyed the entire lecture (nasm) it was awesome

    @nathanthomas107@nathanthomas1078 ай бұрын

  • Hello great info big fan of Cal Dietz’s I have a question would this workout improve a road cyclist ability to climb? Can’t wait for your response.thanks

    @BodyEnergyLife@BodyEnergyLife Жыл бұрын

  • Subscribed yes siiirrr let's goo

    @alejandroperezgiraldo6795@alejandroperezgiraldo6795 Жыл бұрын

  • amazing channel ❤

    @nakedpanza2134@nakedpanza2134 Жыл бұрын

    • Glad you enjoy it!

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

  • I love it. This is good for my boxing conditioning training!

    @fearnobodyandtrustnoone@fearnobodyandtrustnoone Жыл бұрын

    • Ahahah we both here for the same thing I love it 😂😂

      @anthonyruhu6782@anthonyruhu6782 Жыл бұрын

  • You're a great leg definition too

    @arthurrobinson4644@arthurrobinson4644 Жыл бұрын

    • Much appreciated Arthur 🙏🏽

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

  • Beautiful…

    @ervinyt5821@ervinyt5821Ай бұрын

  • Admire your content

    @rickbeastrandolph@rickbeastrandolph Жыл бұрын

  • Thx Bro

    @cyborg2565@cyborg2565 Жыл бұрын

  • On 🔥🔥👍👍🙏🏾🙏🏾

    @lorenzochan4472@lorenzochan44722 жыл бұрын

  • Such an insightful video. When should the French contrast be implemented in terms of periodization for a typical track and field season？

    @nicolelocin@nicolelocin3 ай бұрын

  • First question : How many times a week ? Second one : I'm in my bb season, so I stopped my plyometric program I used to do during vacations, which was really useful. If i want to do it to maintain or maybe enhance my vert a little bit during the bb season, is it okay for me to always do this same workout with weight increase each week ? Thx flr your video, well explained and this workout seems to be really good to practice 💪🔥

    @hanmalukas1518@hanmalukas15188 ай бұрын

  • Never seen this series before. Just had a recommended to me. For those of you who are going through these exercises, what is the typical work to rest ratio for the warm-ups and then the compound movements with heavy load, in light load? I am currently trying to look for additional resources to incorporateinto a government contracted position where I make work in close proximity with department of defense personnel who need training with this level of specificity.

    @---bu6eg@---bu6egАй бұрын

  • Bro would make a great consultant

    @rohanraj4163@rohanraj4163 Жыл бұрын

  • Thank you, Coach. I have a question. What is the reason for the heavy frequency of the legs?

    @coachabderrahman3318@coachabderrahman3318 Жыл бұрын

  • The damn thumbnail looked intense 👀👀👀 Subbed

    @mitchelljames484@mitchelljames484 Жыл бұрын

    • Thanks James! 💪🏽

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

  • Nice workout this is for lower body best workout i tried it can u make a upper one focsued on same thing please

    @omarhassan1222@omarhassan122210 ай бұрын

  • 8:01 ___'IT TEACHES THE BODY'[NICE QUOTE]= It make the body get used to.

    @A.I7I.M@A.I7I.M Жыл бұрын

  • Question: you mentioned barefoot shoes, i play basketball with them but am finding the traditional method of doing the penultimate step incredibly painful. THat hard heel strike without the cushion that are in normal shoes is causing me to bruise my heel. How might I approach this? I don't want to change shoes because of the numerous benefits that barefoot shoes offer, many of which you mentioned. Bruise heel. Heal. Bruise again. heal. cycle repeats. What advice would you recommend?

    @iamzanobii@iamzanobii9 ай бұрын

  • Hi bro thanks for the video, could u pls make one with only ploy metrics, I’m trying my best to grow to maximum height and don’t wanna do anything with weight. Pls make a video about only ploy metrics. Thanks alot❤

    @Daniel-hj9kj@Daniel-hj9kj4 ай бұрын

  • Thanks to Gilles Cometti who was the first sport scientist to talk about contrastes and build understandable protocols...

    @imadbahria3196@imadbahria31964 ай бұрын

  • 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

    @jaimegalan8783@jaimegalan8783 Жыл бұрын

    • Im confused too

      @lancemcmillan6086@lancemcmillan6086 Жыл бұрын

    • Training block sounds to me like it implies a circuit. 🤔 I think it’s safe to assume you’re súper setting these

      @Martialxhaki@MartialxhakiАй бұрын

  • Awesome video bro! But do you have a only French contrast training program?

    @faatuimotu@faatuimotu2 жыл бұрын

    • Not just French contrast but the sports performance training programs 1 & 2 have multiple weeks of French contrast training

      @pierreseliteperformance@pierreseliteperformance2 жыл бұрын

  • Question... i suffer from cronic lower back pain and am seeking a natural fix for that. Im sure that im lacking strength in a few areas. For reference, i workout at home only, cant afford a gym and prefer to workout at home. I have access to 20-40lb dumbells, a curling bar that can hold up to 100lbs, a bench that come with that curling bar, and a pull up bar, and the perfect pushup. Any suggestions?

    @kinggrimm4338@kinggrimm43388 ай бұрын

  • Do you have a list of the sets, reps and rest times please?

    @Connor-BJJ@Connor-BJJ Жыл бұрын

  • Great video. Thanks very much for the video. At what age do you think is a good age to start with these sort of exercises? Many thanks

    @freeatlast1810@freeatlast18102 жыл бұрын

  • man vivo is making a loot of money now days. great vid

    @teddavidsson@teddavidsson Жыл бұрын

  • شكرا جزيلا

    @mohamedtoulati865@mohamedtoulati8652 жыл бұрын

  • Question, what is the amount of reps for the squat and hipthrust? I didn’t quite see it in the video, but maybe I am blind

    @jessesturm6689@jessesturm66897 ай бұрын

  • Can u make a video please on a upper lower split similar to this main focus is power and i liked how u didnt neglect the weights as i need a split but im unsure please help

    @omarhassan1222@omarhassan122210 ай бұрын

  • Im not over weight. But haven’t trained in few years. Because of shoulder injuries. Which of your videos/playlists would you recommend to start from?? Respect and appreciation from UK 🇬🇧👊🏾🙏🏾🔥

    @carbonbrackets5072@carbonbrackets5072 Жыл бұрын

    • All the videos are random so it wouldn’t be wise to use those. I’d suggest using a custom program I can build for you personally here marketplace.trainheroic.com/workout-plan/team/shea-pierre-s-greatness?attrib=550204-yt

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

  • should we do the A block squat explosive for 3 sets and then do high knee jump for the sets and then... or one set of squat and then one set of high knee jump, ...

    @kasraahmadi8885@kasraahmadi8885 Жыл бұрын

  • So for block A u would squat doing 1 set only and then right after go into jumps, and then repeat 2 more times?

    @arijkhan9173@arijkhan9173 Жыл бұрын

  • Thanks for the sharing. Nice program. Very good your product on 2:55 ! Where can we buy that? Links? Thank you very much. Peace from France

    @Reef.Jones.official@Reef.Jones.official Жыл бұрын

    • www.pierreseliteperformance.com/programs/product/bands/

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

    • @@pierreseliteperformance thanks for your fast reply! No international shipping???😕

      @Reef.Jones.official@Reef.Jones.official Жыл бұрын

  • Daymnnnnn you jump really high

    @victorrubahimbya1124@victorrubahimbya1124 Жыл бұрын

  • I'm confused Between strength explosive and strenght -speed And contrast traning, what is the difference between them, so that they are also similar to complex traning, or do they all have the same name???? I feel that they are the same thing under one name. Each coach explains in a different way. What is the exact knowledge? I hope to help?

    @rliftingweightslovecatlear9352@rliftingweightslovecatlear93522 жыл бұрын

  • Would you say that the banded jumps work in a similar way to a squat with focus on the eccentric portion to drive hypertrophy and deceleration?

    @Mehdilifts@Mehdilifts2 жыл бұрын

    • No, those two have different goals. While a squat with focus on the eccentric will give you hypertrophy and increase eccentric strength, the banded jumps are focusing on high velocity contractions (both eccentric and concentric). Since squats will be slow and the banded jumps focuses on velocity, one can not substitute the other

      @gabrielsigler30@gabrielsigler30 Жыл бұрын

  • Thanks for the information. Would like to know what should be rest after performing (A1,A2,A3,A4), which has to be repeated thrice. Rest between A1,A2,A3,A4 is 60 secs.

    @kiransalian1974@kiransalian19748 ай бұрын

    • Rest between 3-5 minutes

      @pierreseliteperformance@pierreseliteperformance8 ай бұрын

  • Looks great, but it's a lot to remember. Would it be possible to make the same gains with just the dumbbell squat jumps and power cleans (my glute work gets done by kicking)?

    @amhawk8742@amhawk8742 Жыл бұрын

    • I think that would also work! It’s all about contrasts

      @pierreseliteperformance@pierreseliteperformance Жыл бұрын

  • Are we taking advantage of the stretch/shortening cycle like with plyo in these exercises?

    @markballard1515@markballard1515 Жыл бұрын

  • can you do the barbell workouts on a smith machine?

    @droh3026@droh3026 Жыл бұрын

  • This is the first video I watch from your channel and I find it wonderful! Only one doubt: What about strengthening adductors and abductors in this routine? I hope you can fully answer my question. Thanks in advance and success! Greetings from Mexico!

    @danyjerry4@danyjerry46 ай бұрын

    • Might be to late but those band movements he does in the beginning can help

      @ashton7044@ashton70445 ай бұрын

    • ​@@ashton7044Thanks. Yeah,I watched them with the bands but it was the warm up.

      @danyjerry4@danyjerry45 ай бұрын

    • @@danyjerry4 well he also said the hip trust can also activate them

      @ashton7044@ashton70445 ай бұрын

    • @@ashton7044 ok, thanks.

      @danyjerry4@danyjerry45 ай бұрын

  • the dumbbell jumps will compress your spine and you will lose some of the cushioning between your vertebrae making you shorter.

    @daveintokyojp@daveintokyojp6 ай бұрын

  • Hi man , you recommend to do this workout 1 day before a competition?

    @carlosramos6228@carlosramos6228 Жыл бұрын

  • Shoes best to work out is converse star 🌟

    @pweeloco510@pweeloco5108 ай бұрын

  • 🔥

    @kareemcyrus1071@kareemcyrus1071 Жыл бұрын

  • Nice

    @januar008@januar008 Жыл бұрын
KZhead