Monday
MONDAY
FRENCH CONTRAST 3.0 - DAY 1

From the Desk of John Welbourn

Excited for the start of French Contrast 3.0. French Contrast was developed by track and field coach Gilles Cometti with the purpose of accelerated adaptation by combing complex and contrast training methods. Track and field is a perfect test for performance increase since the sport in themselves are measurements of power and speed. Power Athlete Radio alum, Cal Dietz, applies this tool in a very controlled environment with a lot of tools, coaches, and teammates to assist. The Powerlifting community has also found amazing ways to use this approach. However, they rarely train alone, having spotters and mentors to help administer. To start this cycle, we need to ramp our GPP to accelerate the adaptations you will face on the Eccentric, Isometric, and Concentric phases in French Contrast 3.0 Cycle. I am writing this program with the assumption you are in your garage or globo gym training solo. Keep this in mind and crush it.

John

PREPERATION

Dead Bug with Pelvic Tilt
4 x 10

Contralateral Dead bugs
4 x 0:30

Standing One Arm Bottoms Up KB Press
4 x 10

RDL to Shrug
4 x 12

CONDITIONING

GPP - 30 minute

I want you to set a clock for 30 minutes. Aim to complete all the work and follow the prescribed rest guidelines. Finish all 3 sets at one movement before moving onto the next. Post the weights you used in the feed. This will not be the last time you see this combo, save your weights as we will be going up.

3 x Squat w/ Staggered Stance 5 reps RT foot back / 5 reps LFT back in 60 seconds - Rest 60 seconds between rounds.

3 x DB Push Press 10 reps in 60 seconds - Rest 60 seconds between rounds.

3 x Bulgarian Split Squats 10 reps R/ 10 reps L in 60 seconds - Rest 60 seconds between rounds.

3 x DB Bench Press 10 reps in 60 seconds - Rest 60 seconds between rounds.

3 x Strict Pull Ups 10 reps in 60 seconds - Rest 60 seconds between rounds.

Tuesday
TUESDAY
FRENCH CONTRAST 3.0 - DAY 2

From the Desk of John Welbourn

Don't let the term GPP fool you, you're in for some work this first week. The first 3 weeks of this program focus on remodeling tissues. I want to make sure we are using the power of this style of training for good.

John

PREPERATION

One Arm Banded Lateral Raise
4 x 0:30

One Arm Banded Front Raise
4 x 0:30

Leg Swings
4 x 10

Dumbbell Standing Arnold Press
4 x 10

Lunge Position Lateral Banded Rotations
4 x 10

CONDITIONING

GPP - 30 minute

I want you to set a clock for 30 minutes. Aim to complete all the work and follow the prescribed rest guidelines. Finish all 3 sets at one movement before moving onto the next.

3 x Slight Incline DB Bench 10 reps in 60 seconds.
Rest 60 seconds between rounds.

3 x Barbell Bent Over Rows 10 reps in 60 seconds.
Rest 60 seconds between rounds.

3 x Barbell RDL 10 reps in 60 seconds
Rest 60 seconds between rounds.

3 x Banded Push Ups 10 reps in 60 seconds.
Rest 60 seconds between rounds.

3 x Supine Ring Pull Ups 10 reps in 60 seconds.
Rest 60 seconds between rounds.

Wednesday
WEDNESDAY
FRENCH CONTRAST 3.0 - DAY 3

From the Desk of John Welbourn

Working on that aerobic base today hammering for 300 calories and then 5 rounds of lifting for a pump.

John

PREPERATION

Assault Bike
1 x 300

ACCESSORY

Front Carry Squat w/ Rocket Stance
5 x 5

Isometric Bulgarian Split Squat - Active Foot
5 x 0:30

Box Jump
5 x 6

Parallel Bar Dips
5 x 20

Thursday
THURSDAY
FRENCH CONTRAST 3.0 - DAY 4

From the Desk of John Welbourn

Burn it down.

John

PREPERATION

Assault Bike
4 x 15

Isometric GHD Bridge Holds
4 x 30

Banded Hamstring Curls
4 x 15

Reverse Lunge
4 x 20

CONDITIONING

GPP - 30 minute

I want you to set a clock for 30 minutes. Aim to complete all the work and follow the prescribed rest guidelines. Finish all 3 sets at one movement before moving onto the next.

3 x Safety Bar Back (or Front Squat) Squat 10 reps in 60 seconds. 60 seconds rest.

3 x Lateral Russian KB Swings 10 reps in 60 seconds. 60 seconds rest.

3 x Box Jumps w/ 24" box 10 reps (step down) in 60 seconds. 60 seconds rest.

3 x Lateral Med Ball Throws 10 reps R / 10 reps L in 60 seconds. 60 seconds rest.

3 x Chin Ups 10 reps in 60 seconds. 60 seconds rest.

Friday
FRIDAY
FRENCH CONTRAST 3.0 - DAY 5

From the Desk of John Welbourn

The better condition you're in, the better you'll recover from the French Contrast cycle's stress. This cycle is a bit longer than our typical 6 week cycles. The reason being is the necessary GPP training weeks that set you up for super compensation into the 2 week blocks of true French Contrast training. Trust the process. Field Strong is Power Athlete's flagship training system and I would never steer you wrong. We are constantly adjusting this program based on performance and user feedback. A lot was learned during previous French Contrast cycles and we are applying the adjustments during this cycle.

John

PREPERATION

Static Pillar Holds
3 x 60

Dumbbell Lateral Raise
3 x 15

Incline Bench Rear Delt Fly
3 x 20

Banded Hammer Curls
3 x 30

CONDITIONING

GPP - 30 minute

I want you to set a clock for 30 minutes. Aim to complete all the work and follow the prescribed rest guidelines. Finish all 3 sets at one movement before moving onto the next.

3 x DB Floor Press 10 reps in 60 seconds. 60 seconds rest

3 x One Arm DB Rows 10 reps R / 10 reps L in 60 seconds. 60 seconds rest.

3 x DB RDL to Shrug 10 reps in 60 seconds. 60 seconds rest.

3 x DB Walking Lunge 10 reps R / 10 reps L in 60 seconds. 60 seconds rest.

3 x Med ball To Toes 10 reps in 60 seconds. 60 seconds rest.

Saturday
SATURDAY
FRENCH CONTRAST 3.0 - DAY 6

From the Desk of John Welbourn

There's no better way to celebrate the weekend than getting sweaty. GET IT!!.

John

TRAINING

Pillar to Plank Press Up
4 x 10

Static Side Pillar Hold
4 x 1:00

Medball Chest Pass with Explosive Push Up
4 x 15

Barbell RDL
4 x 6

Russian KB Swings
5 x 30

Assault Bike
5 x 20

Banded Push Ups
5 x 10

Sunday
SUNDAY
FRENCH CONTRAST 3.0 - DAY 7

Rest Day

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