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This 4-Week Training Plan is specifically designed to increase power by using training methods such as the French Contrast Method, Post-Activation Potentiation (PAP), and Olympic Weightlifting.


Postactivation Potentiation (PAP) training is a training method that causes increased motor neuron enhancement which results in greater recruitment of fast twitch muscles fibers. Therefore, this builds explosive strength (power).


The French Contrast Method is a type of contrast training and uses the PAP effect to enhance power. However, it works in a slightly different way. Contrast training also uses a heavy compound set but is followed by submaximal drop sets/ assisted exercises.


Each individual workout should last approximately between 50-90 minutes.



  • 16 workouts (4x per week)
  • Upper / Lower Body Training Split
  • Power Exercises (French Constrast Method, PAP Training & Olympic Weightlifting)
  • Plyometric Exercises
  • Warm-Ups
  • Cooldowns


On purchase, the training plan will be sent to your email address as a PDF file.

Increase Power - French Contrast Method

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