The following video is a special bench press method called "contrast benching". In general, two back-to-back sets are completed, one heavy set and one light set. This method is used to create increased bar speed on the light weight set after performing a heavy movement. After priming the body with a heavy load, there is the potential to increase the strength of impulses along neural pathways, which can result in more explosive muscular activation. The idea is that by priming the nervous system with a heavier load, the lightweight set can be performed at a quicker rate than if the weight was completed in isolation.
There are multiple training parameters to consider when designing the periodization for this type of workout. Factors to take into consideration are: the volume an athlete requires, the overall intensity of the training program, and the specific goals or outcomes desired. That said, there are some general rules of thumb to follow for first-timers to this protocol:
1. Start with a heavy working set of 80% for 4 reps
2. After the heavy set is complete, take 30 seconds rest and drop to approximately 70% of your heavy working load (not 70% of your 1RM), and perform 2-4 fast reps
3. Follow a linear periodization with a decrease in reps and increase in intensity over multiple weeks
4. Only attempt this program twice/year
As an athlete becomes more advanced, there are multiple adaptations to this workout to continue progressively overloading. Each time this program is attempted, the reps, sets, and load should be modified to current strength levels and goals.
It is important to know that this specific workout is not sufficient on a standalone basis. There should be additional bench days within a weekly template to supplement other strength qualities or weaknesses.
For more information on this protocol or any other questions, please CONTACT me.
There are multiple training parameters to consider when designing the periodization for this type of workout. Factors to take into consideration are: the volume an athlete requires, the overall intensity of the training program, and the specific goals or outcomes desired. That said, there are some general rules of thumb to follow for first-timers to this protocol:
1. Start with a heavy working set of 80% for 4 reps
2. After the heavy set is complete, take 30 seconds rest and drop to approximately 70% of your heavy working load (not 70% of your 1RM), and perform 2-4 fast reps
3. Follow a linear periodization with a decrease in reps and increase in intensity over multiple weeks
4. Only attempt this program twice/year
As an athlete becomes more advanced, there are multiple adaptations to this workout to continue progressively overloading. Each time this program is attempted, the reps, sets, and load should be modified to current strength levels and goals.
It is important to know that this specific workout is not sufficient on a standalone basis. There should be additional bench days within a weekly template to supplement other strength qualities or weaknesses.
For more information on this protocol or any other questions, please CONTACT me.
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