Yeah you can do it either way -- I recommend working right along the force velocity graph going from max strength to overspeed. You can also do it the way you mentioned - it's more of personal preference to if you want to roll it into a complex-style circuit or two traditional contrast circuits rolled into one.
Is this the only gym routine I need or do you recommend adding some other exercises. Btw you've help simplify everything and allowed me to actually understand. You've kept football simple
For sure! You should be taking this concept and applying it into different sessions. I will create another version soon -- you can change up exercises while keeping the structure the same.
Love the content bro really I just have a question will u suggest full body workout like most of the days during the week or one day legs and another Day arms ? Which one is better in your opinion ? And which one will it better to do during the season?
One day upper body focused and the other day lower body focused -- twice per week at most. The french contrast method in this video is something you'll have to get used to doing for sure at first two sessions a week is going to make you pretty sore.
You really need it to be honest, but you could a 15 yard sprint instead (it's just not technically the correct way of doing french contrast because the last exercise needs to be assisted).
I would love to see workouts focused on the upper body and core as u have already made leg and core focused it would be great to see an upper body workout with the similar french contrast training and 2 speed and pylometric workouts , one mainly focusing on acceleration and linear speed and pylometrics. the second one focusing on change of direction and top speed. is there any workouts like these?
Just as a way to get some extra single leg balance / hamstring lengthening work - you could swap it for hamstring nordics or a different exercise. But the main focus of that circuit is the french contrast for sure.
@@NonstopProgress and how you should organise this session with the other gym sessions of the week? For example: This, upper body, lower body focusing on strength
@@noahgera6531 This should be the structure of most of your gym sessions as it covers everything you need as an athlete - then you'd added an upper body version of french contrast too. In preseason or the off-season you can do french contract twice per week, and in-season I only recommend doing french contrast training once per week.
So the first 4 exercises are one circuit or "group" of exercises done together back to back, and the remaining exercises are all done together as a different circuit. After each round of the first circuit you rest for 3 minutes. After each round of the second circuit you rest for 1 minute. The full session is in the description of the video in case this is confusing!
Oh, yes definitely Part 2, but Part 1 is still good! This video is just a step up from Part 1. Make sure to find a good band to allow you to do the assisted exercise with - its really important!
@@NonstopProgress what is an variant or alternative excerise you can do if u don't have a assited band , what would u recommend i have a mini band not like the one shown in the video is there any other excersie i can do to replace that?
Is it okay if i goblet squats and sled pushes and if its okay when should i do it during the routine And is it okay if i do a whole session just on isometrics and a whole session on plyometrics throught the week
Im looking to be in the gym 4-5 times a week during the offseason. I saw that you said to do french contrast training twice per week, what woild you recommend doing the other 2-3 days? Or is 2 enough?
2 is definitely enough. But if you really want to make some insane progress, doing 3 days a week could work -- you would definitely need to spread the sessions out. Maybe you do a leg-focused french contrast on Monday, an upper body focused regular contrast gym workout on Wednesday, then another lower body focused french contrast on Friday. But I think training on the field takes priority over gym workouts in my opinion.
That would be fine, but since plyometrics are included as a part of this workout, it really isn't needed to do "double" the amount of plyometrics (at the beginning like you mentioned + during the actual workout).
The full session is included in the video - if you have any questions feel free to leave a comment!
Thanks
Please clarify, is there a reason why we do the weighted split squat before split squat? Because the purpose of FCT is to utilise 2 waves of PAP.
Yeah you can do it either way -- I recommend working right along the force velocity graph going from max strength to overspeed. You can also do it the way you mentioned - it's more of personal preference to if you want to roll it into a complex-style circuit or two traditional contrast circuits rolled into one.
Is this the only gym routine I need or do you recommend adding some other exercises. Btw you've help simplify everything and allowed me to actually understand. You've kept football simple
For sure! You should be taking this concept and applying it into different sessions. I will create another version soon -- you can change up exercises while keeping the structure the same.
i learn something new every day from your vids 🤝
Thats what its here for! Love to hear that!!
Love the content bro really I just have a question will u suggest full body workout like most of the days during the week or one day legs and another
Day arms ? Which one is better in your opinion ? And which one will it better to do during the season?
One day upper body focused and the other day lower body focused -- twice per week at most. The french contrast method in this video is something you'll have to get used to doing for sure at first two sessions a week is going to make you pretty sore.
What happens if you don’t have a resistance band to do the split stance jump, what could you substitute it with
You really need it to be honest, but you could a 15 yard sprint instead (it's just not technically the correct way of doing french contrast because the last exercise needs to be assisted).
I would love to see workouts focused on the upper body and core as u have already made leg and core focused it would be great to see an upper body workout with the similar french contrast training
and 2 speed and pylometric workouts , one mainly focusing on acceleration and linear speed and pylometrics. the second one focusing on change of direction and top speed. is there any workouts like these?
Definitely! There are sessions I use for the non-linear side of french contrast as well as upper body--should have some out soon!!!
@@NonstopProgress looking forward to that thank you
Why you added the single leg rdl to the French contrast circuit
Just as a way to get some extra single leg balance / hamstring lengthening work - you could swap it for hamstring nordics or a different exercise. But the main focus of that circuit is the french contrast for sure.
@@NonstopProgress and how you should organise this session with the other gym sessions of the week? For example: This, upper body, lower body focusing on strength
@@noahgera6531 This should be the structure of most of your gym sessions as it covers everything you need as an athlete - then you'd added an upper body version of french contrast too. In preseason or the off-season you can do french contract twice per week, and in-season I only recommend doing french contrast training once per week.
So is the 3min break between every exercice or after a full round?
So the first 4 exercises are one circuit or "group" of exercises done together back to back, and the remaining exercises are all done together as a different circuit. After each round of the first circuit you rest for 3 minutes. After each round of the second circuit you rest for 1 minute. The full session is in the description of the video in case this is confusing!
Hi sorry I mean like part 1 and part 2 they are two different videos.which one would you recommend more?
Oh, yes definitely Part 2, but Part 1 is still good! This video is just a step up from Part 1. Make sure to find a good band to allow you to do the assisted exercise with - its really important!
OK thanks alot
@@NonstopProgress what is an variant or alternative excerise you can do if u don't have a assited band , what would u recommend i have a mini band not like the one shown in the video is there any other excersie i can do to replace that?
Is it okay if i goblet squats and sled pushes and if its okay when should i do it during the routine
And is it okay if i do a whole session just on isometrics and a whole session on plyometrics throught the week
Im looking to be in the gym 4-5 times a week during the offseason. I saw that you said to do french contrast training twice per week, what woild you recommend doing the other 2-3 days? Or is 2 enough?
2 is definitely enough. But if you really want to make some insane progress, doing 3 days a week could work -- you would definitely need to spread the sessions out. Maybe you do a leg-focused french contrast on Monday, an upper body focused regular contrast gym workout on Wednesday, then another lower body focused french contrast on Friday. But I think training on the field takes priority over gym workouts in my opinion.
Yeah thats a fair point. I think I'm gonna stick to just 2 and do more on field work. Thanks for the help and all the great info
@@coopatroopa_1249 Definitely sounds like a good plan to move forward with. Let me know if you need anything more bro.
@@NonstopProgress I will indeed, thank you again and good luck to you in your career
How many sets are in total (how many of the first workout and how many of the second workout)?
The first circuit is 3-4 rounds, and the second circuit is 3 rounds.
@@NonstopProgress Okay thanks How long wud it take?
@@xxdollarplayzxx6089 Takes around an hour to complete both circuits (the full workout)!
Hi if I do this workout am I still able to do plyometrics at the start of it?
That would be fine, but since plyometrics are included as a part of this workout, it really isn't needed to do "double" the amount of plyometrics (at the beginning like you mentioned + during the actual workout).
OK thanks alot
Your helping me out soo much man appreciate it.
Just one thing would you say its OK to do the workout before training?
Should we do this workout or the other workout you have on your page bro?
Both are good - this one is slightly better than the other.
Was this he only gym session you used to get at the top level?
No it's just one example!
OK thanks