Just a few days ago, I began posting about Contrast Training – a set of heavy lifts, five to 10 reps, followed immediately with an unloaded, explosive exercise using the same movement pattern and the same reps.
I demonstrated the Trap Bar Deadlift/Box Jump sequence –This is a bi-lateral movement which can also be considered a more hip dominant. The following superset is a nice complementary pair because it’s unilateral and more quad-dominant. When I train lower body and it’s contrast training oriented, I do these together on the same day. They can also be done in different workouts and still carry out an overall balance of training and performance.
The following video demonstrates a walking single leg squat paired with a split jump.
How to complete the walking single leg squat:
- Take a large step forward.
- Pick up your back foot, sit your hips back and drop your back knee to the ground. (Make sure to keep your torso posture as tall as possible — a forward lean is normal, just be sure to keep a flat back)
- Perform all walking split squats on one side first (8-10 reps), follow immediately with split jumps (6-8 reps) on the same leg. Take up to 30 seconds rest (only if needed) and repeat other side.
- For an added challenge, try carrying a dumbbell as shown or wear a weight vest 🙂
I received a great question today requesting contrast training ideas for chest and back. This is something I am doing a lot with right now both in my personal training goals as well as with some of my clients. In my next few posts, I will offer more on contrast training for chest and back including some of my favorite exercise pairs to accomplish both strength and power.