Pocket Programs | 4 Week Contrast Training - Sean Baker
What is the Contrast Training Method?
The training method primarily utilised in this program is contrast training. Simply put, it is a heavy primary exercise, superset with a lighter and faster exercise in a complementary vector. Day 1 of each week is vertically orientated, Day 2 of each week is horizontally orientated and Day 3 of each week is laterally orientated. Contrast training is a great way to concurrently train both maximal strength and explosive power qualities. There are a number of factors as to why lifting something heavy benefits an explosive action that immediately follows, namely the desensitisation of protective mechanisms within the muscle (or group of muscles). You will notice that the volume of primary strength exercises periodically decreases over the 4-week block. This decrease is with the intention to increase the load and encourage force outputs that are closer to maximal.
Who it is for?
This program will assist your athlete in increasing explosive power in vertical, horizontal and lateral vectors. The accessory exercises lend themselves to sports that require a reasonable level of acceleration and decceleration, with a good chunk of work around the shin/ankle, however, can certainly be applied in most court and field-based settings.
Coach Spotlight: Sean Baker
ASCA Elite Level 3 Coach and Master's Degree in S&C (ECU)
Owner of PEAQ, Head of S&C at Lacrosse Australia and Head of S&C at the Adelaide Lightning
Business partner to world renowned Darren Burgess
History of work in AFL Development, AFLW, Cricket and the SANFL
Connect with Sean: https://www.linkedin.com/in/sean-baker-095532ba/
How To Access your Pocket Program
To access Sean Bakers pocket program, complete the following steps:
Click the ‘Instant Demo’ button in the top right-hand corner of your screen
Complete the form and hit ‘Access Demo’
We’ll send a demo link to your nominated email account
Once you’ve received the email, click ‘Complete Setup’
Confirm we’ve got your right details, click ‘Finish’
Click ‘Open the Arc Web App’
Once in the demo, you can access John Patrick's pocket program by navigating to the ‘Strength’ tab on the left-hand side of the screen, clicking ‘Programs’, then clicking the name of the pocket program you want to access.
If you have any questions, use the chat widget in the bottom right-hand corner.