Multiplanar French Contrast Training for Sport Specific Skill and Power Development

It's been a few years since I read Cal Dietz and Ben Peterson's book Triphasic Training.

However multiple principles and programming philosophies still show up consistently in my current model.

When I first read about the French Contrast Method for power development, my eyes lit up and my mind started racing with different ways to introduce this effective method for improving mechanical power. I'm sure many other coaches feel the same.

If you're unfamiliar, or need a refresher, here are the bones of The French Contrast Method.

The French Contrast Method

It's a series of 4 exercises all using the same movement in the following order with the following parameters:

Compound Exercise @80-90% X1-3 Reps

Plyometric X 3-5 Reps

Loaded Plyometric @30% X 3-5 Reps

Accelerated Plyometric X 3-5 Reps

Rest 15-20s between exercises and 3-5 minutes between sets.

The French Contrast Method is effective because it uses 4 different exercise sequences that work up and down the Force-Velocity Curve. This results in creating a PAP- Post-Activation Potentiation which is an increase in muscle performance (force development) after a previous maximal voluntary contraction; this is an outcome of both neural and muscle mechanisms (1).

Athletes perform all exercises in the French Contrast Method in the same movement plane as the first exercise, which will support the nervous system to recruit more muscle fibers and produce greater rates of force development in athletic movements (2).

The sport of ice hockey is unique in the sense that it has a high degree of technical proficiency that must be mastered to play at a high level. Likewise, skating mechanics are drastically different from running mechanics in team sports.

Skating requires 3-dimensional force producing capabilities including Extension, Abduction, and External Rotation during the propulsive phase of the stride, and that's just to move forward!

Following the SAID Principle (Specific Adaptations to Imposed Demands) it's important for an ice hockey athlete to develop power and movement competence in all planes as this is required for their skating skill. Additionally, this gives the athlete greater potential at transferring off-ice power into on-ice skating speed.

We are now attacking force generating capacities through both intramuscular and intermuscular coordination. After an adaptation takes place, the athlete will not only be increasing total force output, but also how the athlete orientates that force to be more efficient and powerful.

3D French Contrast Training For Hockey Players

Below are 4 different multiplanar French Contrast Methods (Vertical, Horizontal, Frontal, Transverse/Rotational) that you can use to attack the 3-Dimensional Power element in the ice hockey athlete. When you use these multiplanar movements, some of the French Contrast methods such as the loaded plyometrics and accelerated plyometrics may need to be adjusted to allow for better movement and safety.

As an example, the Band Accelerated Broad Jump places a ton of unwanted force on the lower extremity around the knee joint. We can alter this movement to a Band Accelerated Kettlebell Swing to allow for fast eccentric hip flexion and concentric extension to still take place without overloading the knee joint.

Vertical Plane French Contrast

Bilateral

1. Hand Supported Safety Bar Squat
2. Box Jump
3. DB Jump
4. Band Accelerated Jump

Unilateral

1. Rear Foot Elevated Split Squat
2. Split Squat Jump
3. DB Split Squat Jump
4. Band Accelerated Split Squat Jump

Horizontal Plane French Contrast

Bilateral

1. Barbell RDL
2. Broad Jump
3. Band Resisted Broad Jump
4. Band Accelerated Kettle Bell Swing

Unilateral

1. B-Stance RDL
2. Single Leg Broad Jump
3. BB Clean to March
4. Step In- Single Leg Broad Jump

Frontal Plane French Contrast 

1. Kbox Lateral Squat
2. Lateral Jump
3. MB Lateral Jump
4. Band Accelerated Lateral Jump

Transverse (Rotational) Plane French Contrast

1. Kbox Rotational Lift
2. MB Rotational Toss
3. Cable Lift
4. Light MB Rotational Toss

Abe Edson is the Strength and Conditioning Coach for the Springfield Thunderbirds, the AHL affiliate of the St. Louis Blues.

References:

(1)

Xenofondos A, Laparidis K, Kyranoudis A, Galazoulas Ch, Bassa E, Kotzamanidis C. Post-Activation Potentiation: Factors Affecting It and The Effect on Performance. Journal of Physical Education and Sport. 2010;28(3):32–38.

(2)

Elbadry N, Hamza A, Pietraszewski P, Alexe DI, Lupu G. Effect of the French Contrast Method on Explosive Strength and Kinematic Parameters of the Triple Jump Among Female College Athletes. Journal of Human Kinetics. 2019;69:225-230.