Workout of the Month: Internal Contrast Method
Internal Contrast method
(example)
Bench press
2 reps at 85-95%
3 explosive reps at 60%
X number of slow reps to failure with 60%
3 explosive reps at 30%
X number of slow reps to failure with 30%
slow static hold 2 inches off chest for 3 minutes!
Jeff Green MS,CSCS,USAW,USATF,CES,PES,NSCA-CPT
Exercise Physiologist
Owner-ICON Performance
Certified Strength & Conditioning Specialist
Performance Enhancement Specialist
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USA Weightlifting Coach Level 1 Coach
USA Track & Field Level 1 Coach
American Powerlifting Committee Alabama State Chairman
World Natural Powerlifting Federation Alabama State Chairman
Strength & Conditioning Coach-Homewood High School
Speed & Agility Coach-Hoover Phantoms Club Soccer
Birmingham, Alabama 35243
205.970.2348
205.516.3061
Jgreen@iconperformanceonline.com
www.iconperformanceonline.com
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www.birminghambarbell.com
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July 7th, 2010 at 8:40 pm
[...] Workout οf thе Month: Internal Contrast Method | Birmingham Barbell [...]
August 17th, 2010 at 3:02 pm
what will this benefit?
August 17th, 2010 at 5:04 pm
This particular protocol is an exercise in nervous system manipulation. The stimulation of the previous stage feeds the next stage and the next stage and extends the time under tension. Where a muscle might perform less under other protocols, this protocol is designed to hit different aspects of the max speed-max strength spectrum and induce hypertrophy all the same time. It is a tool like any other and is only effective until the body adapts to it. A two to three week wave is plenty to test out it’s effectiveness. By the way, we have had tremendous results on just the iso hold over the chest alone. The mental toughness factor for my athletes is a great side plus that teaches my athletes to reach down inside themselves to find strength and confidence that they didn’t know existed before.