The Key to Athletic Performance

Speed and power production are king in all field sports.

The strongest and fastest athletes are typically highly sought after by recruiters. The fitness industry is saturated with mixed messages about how athletes can develop these qualities. Typically, the source is from someone who trains athletes who play sports full time.

With the mix of school, practice, sleep, and socializing, athletes time in the gym becomes minimized. This means for them to reap the greatest benefits they need to be working as efficiently as possible in the gym.

So, what if I told you there was a way to become stronger and faster, while spending less time training?`

What Is Contrast Training?

Contrast training is the use of a heavy movement pattern followed by a light or non-resistant explosive exercise. This activates a post activation potentiation (PAP), which can increase myosin light chains, type II fiber recruitment, and changes in pennation angle. Meaning, an increase in the rate of force your muscles produce and their elastic explosiveness, which leads to increased speed and power on the field.

The exercises used are pivotal in creating a sport specific adaptation, and must utilize muscle groups that aid athletic performance in that individual sport.

How Does Discover Fitness Use Contrast Training?

At Discover Fitness, we have created a functional capacity test for all new and existing members. This allows us to make sure they have a solid foundation of movement patterns and muscular strength to correctly perform contrast training.

We individualize our contrasting exercise for each athlete based on their sport and training age. We pair these with mobility drills that help support optimal alignment and achieve an appropriate range of motion to prevent injuries.

Using technology (Just Jump Mat) for vertical jump measurements, we can analyze athletes explosive qualities. Based on percentages from a paused vs counter-movement jump, it is evident whether an athlete needs to build strength/Force development or increase their elastic explosiveness. Making this distinction is vital in creating the most effective training program, by attacking their weakness to revolutionize their play on the field.

Contrast Training for Adult Population

Although many of the contrast methods used are for athletes due to the higher impact movements, contrast training has been shown to have excellent effects with adults. The compound movements coupled with light weight activities can increase neural recruitment and muscle patterning. Meaning, it can help your muscles move properly and remain strong, without having to lift heavy weights.

As we age, power production is the first thing to go. Utilizing contrast training is time efficient and helps retain power production qualities.

A Final Word!

Contrast training is an amazing training tool, however, should not be used without adequate knowledge and supervision. Without knowing proper set/rep schemes, length of use, and specific combinations, you will likely not yield the desired results and could even lead to injury. To learn more about contrast training and discover fitness, visit our website

Developing Speed & Power w/ Contrast Training