We have a new group arriving shortly, and I am very excited to try a slight variation of my programming. Usually, I have programmed unilateral movements for the lower body after doing heavy bilateral movements. Also, I have used the standard French Contrast Method (FCM) for the heavier bilateral movements.
With this new program, I want to do a traditional FCM first and then do a unilateral FCM, then onto a CARE program for the lower body. A short (30-minute) acceleration speed session will be performed before the gym session. Below is a selection of acceleration activities that can be programmed after a 10-minute dynamic movement warm-up; all acceleration sprints will be at a distance of 10m to 30 m.
Acceleration Drills
Push Up Start
Lean Fall Start
Bound into Sprint
Jump into Sprint
One Knee Kneeling into Sprint
Prowler Marches/Sprints
Hurdle Jumps into Sprint
Skip or Bound into Sprint
Heavy
Sled Drags
Short Hill Sprints
Medicine Ball Throw into Sprint
Mountain Climber Starts
Acceleration Starts over 10 – 22 metres
- Prone position, hands
- Seated facing away
- Beach flags start
- Supine roll and go
- 3 point stance
- Tall, Fall, and Go
- Jump into Sprint
- Push Up into Sprint
Following on from the Sprints:
| Session 1 | Session 2 |
| Lower Body Bilateral FCM | Lower Body Bilateral FCM |
| 2a: Split Stance Romanian Deadlift 2b: Mini Hurdle Hops 2c: Hang Split Snatch or Banded Step-Ups 2d: Triple Jumper Drop Hops to Split |
1a: Deadlift 1b: MB Forward Throw 1c: Power Clean from Floor 1d: Band Assisted Broad Jumps |
| Lower Body Unilateral FCM | Lower Body Unilateral FCM |
| 2a: Prowler March 2b: Borzov Hops 2c: Bulgarian Sprinter’s Squat aka RFESS 2d: Box Hops |
1a: Deadlift 1b: MB Forward Throw 1c: Power Clean from Floor 1d: Band-Assisted Broad Jumps |
| Lower Body CARE | Lower Body CARE |
| Hip/Groin, Knee, Hamstring/Glute/Lower Back, Ankle/Knee, Loaded Carry | Hip/Groin, Knee, Hamstring/Glute/Lower Back, Ankle/Knee, Loaded Carry |
Here is a
link to exercises in the program that you may be less familiar with.
Sets and Reps
French Contrast Method
- Week 1: 3 x 5 reps
- Week 2: 4 x 4 reps
- Week 3: 5 x 3 reps
CARE Programming
- Week 1: 12, 10, 8
- Week 2: 10, 8, 6
- Week 3: 8, 6, 4
If performing this program in the off-season, do it twice a week, ensuring that you have a recovery day before the session. Ideally, a Monday and Thursday schedule works very well since most programs I have been associated with will have a Sunday and Wednesday as full recovery days. If I were to program this session style in the season, I would alternate sessions each week.
2024 Lower Body CARE Programming
Select one (1) exercise from each of the five (5) categories and perform after the main program.
| Groin/Hips | Knee | Hamstring | Loaded Carry | Ankle/Foot |
| Monster Walk | Reverse Nordic | Pull Throughs |
Farmer’s Walk |
Single Leg Standing Calf raise |
| Copenhagen Planks | Poliquin Step Up | Natera Hamstring(Landmine RDL) | Sandbag Carry | Seated Calf Raise |
| Goblet position Lateral Lunge | Single Leg Squat to Box | Reverse Hyper® | Waiter’s Walk | Mini Hurdle Hops |
| Side Plank with Leg Abduction | Banded TKE | Sliders in Bridge position | Suitcase Carry | Towel Crunches |
| Banded Clams or Fire Hydrants | Kneeling to Step Up | Harrop Hamstring | Combo Waiter/Suitcase | Skipping |
|
Banded Hip Distractions |
Peterson Sled Drag | Knees to Feet Jumps | Magnusson Cross Carry | Ankle Inversion Eversion with band |
| High Hurdles Series |
Spanish Squats |
Bosch Hamstring(Single Leg Iso Hold on Back Extension) | Zercher Carry | Ankle Dorsi Flexion |
| Hip Lock Variations | Isometric End of Range Iso Hold on Leg Extension | Glute Ham Raise or Inverse Leg Curl or Nordics | Tire Flip | All Fours Bear Hold |
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Ashley Jones has worked in three professional sports across 30 years and four continents. He was awarded the NSCA's Professional Coach of the Year in 2016. Ashley holds his CSCS (Certified Strength and Conditioning Specialist) since 1988 and is an honorary lecturer in the School of Therapeutic Sciences, University of Witwatersrand, Johannesburg, SA.
