Author: Ashley Jones
At the end of each year, I take stock of what has worked well—and what hasn’t—with the groups I’ve been honored and privileged to coach. Over time, this process has helped me refine my ideas and priorities. No two groups are the same, just as no two players have the exact same needs.
Still, a few constants hold true regardless of the group or individual. First and foremost is speed and power as programming priorities. That’s why I believe variations of the original French Contrast Method are invaluable for team sport athletes aiming to enhance both qualities simultaneously.
Hypertrophy, Metabolic Conditioning, and Injury Prevention
As a secondary focus, programming must address specific needs like increasing muscular body weight, improving body composition, and elevating metabolic fitness. And, of course, every athlete needs injury prevention work—what I call “bulletproofing” the body—to withstand the rigors of collision sports.
Communicating the Why: Chart-Based Athlete Education
Again this year, I’ll use a chart-based approach to educate the playing group on what the program is designed to do and—most importantly—why it’s designed that way. This ensures buy-in and enhances the players’ ability to execute with intent.
Since this is an in-season plan, every player has a game at the back end of the training week. However, if they do not, the program can be modified to include additional sessions. In most cases, they’ll simply repeat the Monday and Tuesday workouts, using different exercise selections. This mimics the off-season structure, where we prioritize physical development over game readiness.
My thanks to Jacques Durand from the University of Witwatersrand for assembling the chart included at the end of this article.
Interchangeable Days for Individual Recovery
Monday and Tuesday are designed to be interchangeable based on individual recovery levels. I have no control over the fitness work players do at their clubs outside of this program, so some may find it more beneficial to perform an upper body workout on Tuesday. This keeps the lower body fresh for a club-run conditioning session.
Lower Body: French Contrast Foundations
The lower body sessions follow a traditional French Contrast setup, with weekly variations in plyometrics that coincide with decreased reps in strength work. These plyometric exercises progress from simple to complex, matching the increasing intensity of the weight training across the three-week cycle.
Upper Body: Custom Contrast Training
The upper body program includes three different movement options, cycled every three weeks. Unlike the lower body program, this contrast system omits the fourth movement—traditionally an overspeed plyometric. Instead, I’ve inserted a unilateral movement to maintain balance between sides and because, frankly, the variety of upper body plyometrics doesn’t match that of lower body options.
No Deload Weeks: Continuous Progression
There are no formal deload weeks. At the end of each three-week cycle, players progress to a new variation of the primary exercise or movement pattern. This avoids accommodation and ensures continued development across all major upper and lower body movement patterns.
The Program Chart
Monday or Tuesday: Lower Body - Wk1: 4 x 6, Wk2: 4 X 4, Wk3: 4 x 2
| Option One | Option Two | Option Three |
| 1a: Squat Variation (Back/Front/Box/Zercher) | 2a: Hinge Variation (Traditional Deadlift/Trap Bar Deadlift/RDL/Good Morning) | 3a: Olympic Variation (Clean/Snatch/Pulls/Trap Bar Jump Shrugs) |
| 1b: Plyometrics Wk1 – Borzov Hops Wk2 – Box Jumps Wk3 – Depth Jumps | 2b: Plyometrics Wk1- Repeat Hurdle Hops Wk2- Knees to One Foot Landing Wk3- Single Leg Depth Jump to Split Landing | 2b: Plyometrics Wk1: Med Ball Scoop Toss Wk2: Seated Box Jumps with Feet Stamp Wk3: Bench Blasts |
| 1c: Hang/Block Clean or Pull Wk1 – 60% Wk2 – 70% Wk3 – 80% | 2c: Band Box Squat Wk1 - 40% + 25% Bands Wk2 - 50% + 25% Bands Wk3 - 60% + 25% Bands | 3c: Jump Squats Wk1 - 40% Wk2 - 50% Wk3 - 60% |
| 1d: Wk1 – Band Assisted Vertical Jumps Wk2 – Low Box Speed Hops Wk3 – Band Assisted Sprint | 2d: Wk1 – Assisted Long Jumps Wk2 – Borzov Hops Wk3 – Repeat High Hurdle Jumps | 3d: Wk1: Band Assisted Ice Skater Wk2: Band Assisted Split Jumps Wk3: Reset Triple Jumps |
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Unilateral Squat and Hinge Super Set
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Metabolic Circuit (Specific Players only)
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Lower Body Care: Hip/Groin/Knee/Hamstring/Hip Flexor/Ankle/Glutes/Loaded Carry (Choose Five)
Wk1: 2 x 12, Wk2: 2 x 10, Wk3: 2 x 8
Monday or Tuesday: Upper Body - Wk1: 4 x 6, Wk2: 4 X 4, Wk3: 4 x 2
| Option One | Option Two | Option Three |
| 1a: Bench Press | 2a: Incline Press | 3a: Military Press |
| 1b: Plyometrics Wk1: Standing MB Chest Pass to Wall Wk2: Forward MB Push Wk3: Wheel Barrow Arm Jumps | 2b: Plyometrics Wk1 – Kneeling Med Ball Push to Wall Wk2- Med Ball Cross Over Pushups Wk3-Feet Elevated Plyo Push Ups | 3b: Plyometrics Wk1 – Med Ball Drops Wk2-Clap Push Ups Wk3-Upper Body Depth Jumps |
| 1c: Push Press Wk1 – 60% Wk2 – 70% Wk3 – 80% | 2c: Landmine Split Jerk Wk1 – 60% Wk2 – 70% Wk3 – 80% | 3c: Band or Chain Bench Press Wk1 - 40% + 25% Bands/Chain Wk2 - 50% + 25% Bands/Chain Wk3 - 60% + 25% Bands/Chain |
| 1d: Unilateral KB Savickas (Z) Press | 2d: Unilateral Barbell Javelin Press | 3d: Unilateral One Arm DB Incline Bench Press |
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| Option One | Option Two | Option Three |
| Pendlay Row or Bench Pull | Chin Ups or Pulldown to Chest | Muscle Snatch from Hang |
| Half Keeling One Arm Pulldown | One Arm DB Row or Landmine Kroc Row | Seated KB/DB Shrugs |
Wk1: 12, 10, 8, 8 Wk2: 10, 8, 6, 6 Wk3: 8, 6, 4, 4
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Metabolic Circuit OR Upper Body Hypertrophy (Size) Specific Players only
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Upper Body CARE: Neck/Rotator Cuff/Thoracic/Scapular/Traps/Unloaded Core/Grip/Elbow Integrity/Shoulders (Choose Five)
Wk1: 2 x 12, Wk2: 2 x 10, Wk3: 2 x 8
Thursday (Game Day-2)
OR
Upper Body Strength
1 x Bilateral Push s/s Pull: Wk1: 4 x 6, Wk2: 4 X 4, Wk3: 4 x 2
1 x Unilateral Push s/s Pull: Wk1: 12, 10, 8, 8 Wk2: 10, 8, 6, 6 Wk3: 8, 6, 4, 4
OR
Upper Body Size option (as per Body Part programs)
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CARE (Individual Specific Selection x 5)
If NO Game repeat, Monday/Tuesday programming choosing a different option
Body Part/Armour Plating Size Sessions
2025 Circuit Options
Plyometrics, Jumps & Med Ball Throw Options
| LOWER BODY | UPPER BODY |
| Box Jumps/Hops | Drop Push Ups |
| MB Forward Throw | Clap Push Ups |
| Lateral Bench Blasts | Band Assisted Plyo Push Ups |
| Repeat Standing Long Jumps | Wheelbarrow Arm Jumps |
| Repeat Hurdle Jumps/Hops | MB Drops with Partner |
| Borzov Hops | Crossover MB Push Ups |
| Squat Jumps | MB Lateral Throw to Wall |
| Depth Jumps Variations | Kneeling MB Overhead Throw to Wall |
| Knees to Feet Jumps | Half Kneeling MB Side Toss to Wall |
| MB Overhead Throw | Standing MB Slam |
| Split Squat Jumps | Feet Elevated Plyo Push Up |
| Hops (In Place/Travelling) | Wall MB Chest Pass |
| Seated Box Jumps with Foot Stamp | Partner MB Chest Pass |
| MB Scoop Toss | Kneeling MB Push to Wall |
| Band Assisted Repeat Vertical Jumps | Swiss Ball Sit Up & MB Throw against Wall |
| MB Scoop Toss | Forward MB Throw |
2025 Upper Body CARE Programming
2025 Lower Body CARE Programming
| Hip Flexor | Hips/Gluts | Knee | Hamstring | Loaded Carry | Ankle/ Foot |
| Seated Leg Lifts | Side Plank with Hip Abduction | Banded TKE | Nordics | Trap Bar Carry | Toe Walking |
| Weighted Psoas March | Monster Walk | Single Leg Squat to Box | Harrop Curl | Combo Waiter’s/Suitcase Carry | Ankle Inversion/Eversion |
| Elevated Bridge + Psoas March | Hips/Glutes | Poliquin Step Up | Pull Throughs with Band | Waiter’s Walk | Seated Calf Raise |
| Chain Pull Through | Band Good Morning | Reverse Nordic | Single Leg Glute Bridge | Suitcase Carry | Single Leg Standing Calf Raise |
| Hip Mobility | Hips/Groin | Knee | Hamstring | Loaded Carry | Shins |
| High Hurdle Series | Banded Clams | Spanish Squats | Iso Hold Back Extension | Farmer’s Walk | Tib Raise |
| Mountain Climber | Fire Hydrants | 1 & 1/3 Leg Extension | Single Leg Iso Hold Back Extension | Zercher Carry | Ankle Dorsiflexion |
| Scorpions | Lateral Lunge | Heavy Low Box Step Ups | Slider Curls in Bridge Position | Sandbag Carry | Towel Toe Curls |
| 90 90 Hip Rotations | Copenhagen Plank | Single Leg Iso Push | Leg Curls | Magnusson Cross Carry | Heel Walking |
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. Ashley is an honorary lecturer in the School of Therapeutic Sciences, University of Witwatersrand, Johannesburg, SA.
