Endurance / Hypertrophy / Strength / Power
Endurance
1/5
Hypertrophy
2/5
Strength
4/5
Power
5/5
Parameters
- Sets
- 5
- Reps
- 4 (lourd) + 5 (léger/explosif)
- Intensity
- 80% (lourd) + 30% ou poids de corps (léger)
- Rest
- 3min entre séries
Principle
Chain a heavy set immediately with a light or explosive/plyometric set. Load contrast stimulates the nervous system for greater efficiency during athletic movements. Execution must be extremely fast on the light phase.
Benefits
- Optimal neural adaptations
- Direct transfer to sport performance
- Speed-power development
Practical Example
Variant 1 (mixed loads): 5 sets x 4 reps at 80% + 5 reps at 30%. Variant 2 (bodyweight): 5 sets x 4 reps at 80% + 5 free movements (e.g., medicine ball throw). 3min rest.
Safety Tips
Reserved for experienced students (terminale). The heavy phase requires perfect technique. Full warm-up mandatory.
