Using the French Contrast Method to Build Repeat Sprint Ability
使用法国对比法培养重复冲刺能力

Most of us have heard of the French Contrast method, popularized by Cal Dietz. For those unfamiliar, the method is composed of a heavy compound movement, an unweighted plyometric, a weighted plyometric, and an assisted plyometric, using post-activation potentiation (or PAP) to increase power and speed.
我们大多数人都听说过由 Cal Dietz 推广的法国对比法。对于那些不熟悉的人来说，该方法由重型复合运动、未负重增强式、负重增强式和辅助增强式组成，使用激活后增强（或 PAP）来增加功率和速度。

The French Contrast method creates an environment for repeated power outputs, which is great when it comes to repeat sprint ability for team sport athletes. Energy system development is critical for all athletes, and all energy systems are present at all times. Team sports are typically won on big powerful plays (breakaways from defenders, closing distances, and quick bursts of acceleration/deceleration).
法国对比法为重复功率输出创造了一个环境，这对于团队运动运动员的重复冲刺能力来说非常有用。能量系统的发展对于所有运动员来说都至关重要，并且所有的能量系统都时刻存在。团队运动通常通过强大的进攻（摆脱防守者、拉近距离以及快速加速/减速）来获胜。

We are looking to train the ATP-CP system—our “fast twitch,” in layman’s terms. It is important to remember we are training max effort outputs, so sufficient rest between reps is critical. Here at Total Athlete Performance (TAP), we use the model of one minute of rest for every 10 yards sprinted. The options are seemingly endless for whatever movements you select.
我们正在寻求训练 ATP-CP 系统——通俗地说就是我们的“快肌”。重要的是要记住，我们正在训练最大努力输出，因此重复之间充分的休息至关重要。在运动员总体表现 (TAP) 中，我们使用每冲刺 10 码休息一分钟的模型。无论您选择什么动作，选项似乎都是无穷无尽的。

Sprint Contrast, modeled in the same format as French Contrast, is a method we love for repeat sprint ability and speed development. Click To Tweet

These “seemingly endless” opportunities have led us to think outside the box when it comes to sprint training. Sprint Contrast, modeled in the same format as French Contrast, is a method we love for repeat sprint ability and speed development. We’ve implemented this as a heavy resisted sprint, vector-specific unweighted plyometrics, resisted sprint, and acceleration or fly. (This model is, of course, subject to change.)
这些“看似无穷无尽”的机会让我们在短跑训练方面跳出了固有的思维。冲刺对比法与法国对比法的格式相同，是我们喜欢的重复冲刺能力和速度发展的方法。我们将其实现为重阻力冲刺、矢量特定的未加权增强式训练、阻力冲刺以及加速或飞行。 （当然，这个模型可能会发生变化。）

As coaches, we should understand when to implement a method like this, taking into consideration the level of the athlete, time of year, and current condition of the athlete(s) you work with. This is not just something to throw your athletes into—there should be a period of build-up on technical qualities along with physiological qualities. We like using this method in preparation for peaking our athletes because it lays a solid foundation for enhancing qualities of power and repeat sprint ability.
作为教练，我们应该了解何时实施这样的方法，考虑到运动员的水平、一年中的时间以及与你一起工作的运动员的当前状况。这不仅仅是让你的运动员投入的事情——应该有一段时间来积累技术素质和生理素质。我们喜欢使用这种方法来为运动员的巅峰做准备，因为它为提高力量素质和重复冲刺能力奠定了坚实的基础。

How It Works 怎么运行的

The way we went about using this method was simple. If we look at a five-day training plan (Monday–Friday), Monday is acceleration-based, Wednesday is max velocity focus, and Friday is a change of direction and agility-focused day. We used this method on Monday and Wednesday, which were our linear sprint-focused days.
我们使用这种方法的方式很简单。如果我们看一下为期五天的训练计划（周一至周五），周一是基于加速的训练，周三是注重最大速度的训练，周五是改变方向和注重敏捷性的训练日。我们在周一和周三使用了这种方法，这是我们专注于线性冲刺的日子。

When programming speed, we use load-velocity profiling (LVP), which allows us to select a load that will bring that athlete’s sprinting velocity down to a certain velocity. For example, if an athlete who runs a 1.02 10-yard fly (20 mph) does a sprint with a sled—and that sled reduces his speed to 10 mph—we now know that the load on that sled reduces the athlete’s velocity by 50% (10 mph).
在对速度进行编程时，我们使用负载速度分析（LVP），它允许我们选择一个负载，使运动员的冲刺速度降低到一定的速度。例如，如果一名运动员以 1.02 10 码飞翔（20 英里/小时）的速度用雪橇进行冲刺，而雪橇将他的速度降低到 10 英里/小时，我们现在知道雪橇上的负载会使运动员的速度降低 50 %（10 英里/小时）。

Depending on the quality we want to train, we will use a velocity decrement that correlates to that quality. For example, with an athlete who struggles in early acceleration, we would choose a heavier V-DEC (velocity decrement), from 50% to 75%. We use these loading parameters to attack certain sprinting qualities:
根据我们想要训练的质量，我们将使用与该质量相关的速度衰减。例如，对于早期加速困难的运动员，我们会选择较重的 V-DEC（速度衰减），从 50% 到 75%。我们使用这些加载参数来攻击某些冲刺品质：

• 75%+ starting strength 75%+ 起始强度
• 40%–60% power 40%–60% 功率
• 10%–40% speed strength (late acceleration)
  10%–40%速度强度（后期加速）
• 10% technical competency
  10% 技术能力

When implementing these heavier loads for resisted sprinting, it is important to take yardage into consideration. It is unrealistic to expect someone to sprint with a 75% velocity decrement past 10 yards.
当为阻力冲刺实施这些较重的负荷时，重要的是要考虑码数。期望某人以 75% 的速度衰减冲刺超过 10 码是不现实的。

When implementing these heavier loads for resisted sprinting, you must take yardage into consideration. It’s unrealistic to expect someone to sprint with a 75% velocity decrement past 10 yards. Click To Tweet

With our loading and quality parameters covered, let’s dive into the method and exercise selection we used.
了解了我们的负荷和质量参数后，让我们深入了解我们使用的方法和练习选择。

The SHREDmill—a self-propelled, non-curved, non-motorized treadmill—is an effective tool for working early acceleration, from both a stimulus and a technical perspective. The SHREDmill is particularly great from a switching aspect.
SHREDmill 是一种自走式、非弯曲、非机动跑步机，从刺激和技术角度来看，都是早期加速的有效工具。从切换方面来看，SHREDmill 特别出色。

Video 1. A key performance indicator for us is the ability to switch from the hip, which can be developed in training with a SHREDmill.
视频 1。对我们来说，一个关键的表现指标是从髋部开始转换的能力，这可以在使用 SHREDmill 进行训练时得到发展。

On our acceleration day, our first exercise was a SHREDmill Gear 1 sprint. The belt gives instant feedback on the athlete’s ability to switch from the hip. Gear 1 on the SHREDmill is heavy, typically a 40%–60% V-DEC, depending on how technically sound the athlete is. If you do not have a SHREDmill, it’s okay! You can also use a heavy sled.
在加速日，我们的第一个练习是 SHREDmill Gear 1 冲刺。腰带可以即时反馈运动员从臀部切换的能力。 SHREDmill 上的 1 档很重，通常为 40%–60% V-DEC，具体取决于运动员的技术水平。如果您没有 SHREDmill，也没关系！您也可以使用重型雪橇。

Video 2. We typically cue “open up” (big thigh splits), “attack back,” and “away.”
视频 2。我们通常会提示“打开”（大腿大劈叉）、“反击”和“离开”。

The second movement we chose was a horizontal hurdle hop into a broad jump. This plyometric allows us to keep consistency with our direction of force in the horizontal vector. Any sort of horizontal plyometric is fine.
我们选择的第二个动作是水平跳栏和跳远。这种增强式训练使我们能够与水平矢量上的力方向保持一致。任何类型的水平增强式训练都可以。

Video 3. Space out hurdles a little further than your typical hurdle hop. We do not want an extended ground contact into the broad jump.
视频 3. 跨栏的间距比典型的跨栏跳远一些。我们不希望在跳远比赛中出现长时间的触地。

Our third movement (weighted plyometric) was a 30% V-DEC sprint on the Run Rocket (or sled) for 10 yards. Again, here we just want to enhance the neural drive right before the exposure of the 5/10 or 10/20 acceleration.
我们的第三个动作（加重增强式）是在 Run Rocket（或雪橇）上进行 30% V-DEC 冲刺 10 码。同样，这里我们只想在 5/10 或 10/20 加速度曝光之前增强神经驱动。

Video 4. We typically cue our athletes on acceleration days to be “violent at the start.”
视频 4。我们通常会在加速日提示我们的运动员“一开始就暴力”。

Finally, the athlete would run the 5/10 or 10/20 acceleration. We have seen a lot of athletes set personal records because of the huge potentiation effect. Coaches need to be sure to keep the yardage and volume low in resisted sprints and plyometrics to not overcook the steak before the lasered sprint time.
最后，运动员会进行 5/10 或 10/20 加速。我们看到很多运动员因为巨大的增效效应而创造了个人纪录。教练需要确保在阻力冲刺和增强式训练中保持较低的码数和训练量，以免在激光冲刺时间之前将牛排煮过头。

Video 5. Using laser timers gives us instant feedback on each sprint while also upping athlete intent.
视频 5。使用激光计时器可以为我们提供每次冲刺的即时反馈，同时也提高运动员的意图。

We used this concept on our max velocity day as well. Our thought process on applying this concept was slightly different. We understand that max velocity sprinting is the fastest plyometric that we can do. Keeping that in mind, our potentiation ideas were slightly different.
我们在最大速度日也使用了这个概念。我们应用这个概念的思维过程略有不同。我们知道最大速度冲刺是我们能做到的最快的增强式训练。记住这一点，我们的增强想法略有不同。

There is a fine line between cooking the steak and potentiating an athlete. Max velocity sprinting is very neurologically demanding, so we do not want to bog the system down with heavy resisted sprints before a longer sprint at top speed. Instead, we used an overspeed movement.
烹饪牛排和增强运动员能力之间存在微妙的界限。最大速度冲刺对神经系统的要求非常高，因此我们不希望在以最高速度进行较长距离的冲刺之前，让系统因高阻力冲刺而陷入困境。相反，我们使用了超速运动。

Max velocity sprinting is very neurologically demanding, so we don’t want to bog the system down with heavy resisted sprints before a longer sprint at top speed. We use an overspeed movement instead. Click To Tweet

Overspeed movements force athletes to switch and exchange their limbs faster than they could manually. Our athletes seem to feel “supercharged,” as if it has some sort of neurological potentiation effect. Our overarching theme of building repeat sprint ability is still intact, with the athlete still being tasked with delivering high power outputs at an even higher velocity. This differs from our acceleration days, which are filled with short bursts of heavier loads at lower velocities and are more “power” based.
超速运动迫使运动员以比手动更快的速度转换和交换肢体。我们的运动员似乎感觉“精力充沛”，就好像它具有某种神经增强作用。我们建立重复冲刺能力的总体主题仍然完好无损，运动员仍然面临着以更高的速度提供高功率输出的任务。这与我们的加速日不同，加速日充满了以较低速度短时间爆发的较重负载，并且更加基于“功率”。

Our first movement on this day was a 15-yard Run Rocket sprint at a 25% V-DEC, trying again to enhance the neural drive and potentiate the athlete.
我们今天的第一个动作是 25% V-DEC 的 15 码火箭冲刺，再次尝试增强神经驱动并增强运动员的力量。

Video 6. We like to cue “attack the first 10 yards,” then start to transition.
视频 6。我们喜欢提示“进攻前 10 码”，然后开始过渡。

Next was a high double hurdle hop. Staying with our theme of a vector-specific plyometric, we wanted a plyometric with a more vertical orientation of force.
接下来是高位双栏跳。坚持我们的矢量特定增强式训练的主题，我们想要一种具有更垂直的力方向的增强式训练。

Video 7. We encourage our athletes to spend little time on the ground.
视频 7. 我们鼓励运动员减少在地面上的时间。

The third movement we selected was an assisted primetime. Essentially, we want the athlete to feel what it’s like to switch fast from the hip, similar to our aim with the SHREDmill. The ability to switch and exchange our limbs is a KPI (key performance indicator) in both acceleration and max velocity sprinting.
我们选择的第三个动作是辅助黄金时段。本质上，我们希望运动员感受到从臀部快速切换的感觉，类似于我们在 SHREDmill 中的目标。切换和交换四肢的能力是加速和最大速度冲刺的 KPI（关键绩效指标）。

The overspeed stimulus is a great potentiator before running at max velocity. Note that we only do this with higher-level athletes who can handle the stimulus. For our younger athletes, we used a trampoline RFI (reflexive firing isometric) sprint. The trampoline provides a similar stimulus in the manner that the athlete has to switch faster because of the reflexive nature of the trampoline. It also allows us to focus on positioning, timing, and rhythm.
在以最大速度运行之前，超速刺激是一个很大的增强器。请注意，我们只对能够应对刺激的高水平运动员进行此操作。对于年轻的运动员，我们使用了蹦床 RFI（等距反射发射）冲刺。蹦床提供了类似的刺激，由于蹦床的反射性质，运动员必须更快地切换。它还使我们能够专注于位置、时机和节奏。

Video 8. This is a movement that we only use with our more advanced athletes.
视频 8。这是我们仅对更高级的运动员使用的动作。

Video 9. Positioning cues we use for this movement are: “be tall,” “lift front-side” (A-position), and “switch hard and fast.”
视频 9。我们在这个动作中使用的定位提示是：“站高”、“抬起前侧”（A 位置）和“用力快速切换”。

Finally, the athlete would run the 20-yard build 10-fly. Just like on our acceleration days, we saw a lot of our athletes set personal bests.
最后，运动员将进行 20 码的 10 次飞翔。就像我们的加速日一样，我们看到许多运动员创下了个人最好成绩。

Video 10. We like to remind our athletes to relax and feel smooth, not to fight for a personal best.
视频10。我们想提醒我们的运动员放松并感觉顺利，而不是为个人最好成绩而奋斗。

Results on RSA RSA 上的结果

When thinking about team sports and the demands on athletes, repeat sprint ability is paramount. The ability to repeat and produce power over and over is essential, making this method optimal for team sport athletes.
在考虑团队运动和对运动员的要求时，重复冲刺能力至关重要。反复重复和产生力量的能力至关重要，这使得这种方法成为团队运动运动员的最佳选择。

As you can tell, this particular athlete set personal bests on his 20-yard build 10 fly three weeks in a row. He increased his top speed window (speed reserve has grown), while also increasing his ability to repeat short bursts of acceleration.
正如您所知，这位特殊的运动员连续三周在 20 码 10 飞翔中创造了个人最好成绩。他增加了他的最高速度窗口（速度储备增加了），同时也增加了他重复短时间加速的能力。

Note that this is just a method, not a training principle. Stick to what makes sense for your athletes. But we’ve used the method here at TAP and seen good results with it.
注意，这只是一种方法，而不是训练原则。坚持对你的运动员有意义的事情。但我们已经在 TAP 使用了该方法，并看到了良好的效果。

Since you’re here… 既然你在这里……
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF
……我们有一个小小的请求。阅读 SimpliFaster 的人比以往任何时候都多，每周我们都会为您带来来自致力于培养更好运动员的教练、运动科学家和物理治疗师的精彩内容。请花点时间在社交媒体上分享文章，让作者提出问题和评论，并在适当的时候链接到文章（如果您有博客或参与相关主题的论坛）。 — SF