Contrast Training: How to Add Explosive Power to Your Training

At BMF-Training, we use effective and efficient ways to help you train with purpose and maximize your results. One highly effective method we use for building strength, speed, and explosiveness is contrast training. We use this method with our athletes that are getting ready for competition. 

If you're looking to run faster, jump higher, lift heavier, or simply be more athletic — contrast training might be what you have been missing.

🧠 What Is Contrast Training?

Contrast training is a method where you pair a heavy strength movement with a similar explosive movement.
The goal is to "trick" your nervous system into recruiting more muscle fibers, allowing you to produce greater force and speed on the explosive exercise.

It looks like this:

• Heavy Strength Exercise (high CNS demand)

• Short Rest (30-90 seconds)

• Explosive/Plyometric Movement (similar pattern)

Example:

• Back Squat (3-5 reps at ~80-90% 1RM)

• ➡️ Broad Jumps (5 reps)

This pairing takes advantage of something called Post-Activation Potentiation (PAP) — basically, the heavy lift primes your body to fire harder and faster during the explosive movement.

💥 Benefits of Contrast Training

✅ Builds maximal strength and power simultaneously
✅ Enhances rate of force development (RFD) — crucial for sports and athleticism
✅ Improves coordination and movement efficiency
✅ Creates a new challenge for experienced lifters
✅ Can help break through strength or speed plateaus

🔥 How to Include Contrast Training

Here’s how we typically structure it at BMF:

• Exercise Selection: Pair similar movement patterns (e.g., squat + jump, bench press + medicine ball chest throw)

• Load: Heavy strength work at 80-90% 1RM

• Explosive Work: Max intent and speed, bodyweight or light resistance

• Rest Between: 30-90 seconds between the strength and explosive exercise, and 2-3 minutes between full sets

• Sets: 3-5 sets per pairing

📋 Sample Contrast Training Pairings

Lower Body Example:

• A1) Back Squat – 3 reps @ 85%

• Rest 30-45s

• A2) Broad Jump – 5 reps

Upper Body Example:

• A1) Barbell Bench Press – 4 reps @ 80%

• Rest 30-45s

• A2) Medicine Ball Chest Pass – 6 reps

Full Body Example:

• A1) Trap Bar Deadlift – 3 reps @ 85%

• Rest 30-45s

• A2) Banded Kettlebell Swing – 8 reps

⚡ Important Tips

• Master the basics first: You should have solid lifting technique and a decent strength base before using contrast training.

• Maximal intent: The explosive movement needs to be max effort. Think fast and powerful, not casual.

• Manage fatigue: Keep reps low and quality high. The goal is speed and power, not exhaustion.

• Progress gradually: Start with lighter strength loads (~70-80%) if you’re new, and build up.

🚀 Ready to Train Smarter?

At BMF-Training, we implement contrast training in a progressive, personalized way to maximize your results without overloading your body. Whether you want to sprint faster, jump higher, or just become a more explosive athlete, we’ll design a program that fits your needs.

Want to experience it yourself?
👉 Apply for online or in-person coaching!