The Hidden Edge.

Heavy lifts on one day. Explosive work on another.
For a long time this use to be the standard approach. Even when the strength and speed stall.

That’s where contrast sets come in.

Contrast sets blend heavy strength work with explosive movements in the same session.
Not random. Not “cross-training.”
A structured, science-backed method used by top strength coaches to build real power that carries over to sport.

If you’re a lifter, combat athlete, or anyone who wants to hit harder, move faster, jump higher, or pull heavier, this is a method worth adding to your training.

Now let’s break it down!

Contrast Sets

A contrast set pairs one heavy lift with one explosive movement that uses a similar pattern.
This wakes up your nervous system and teaches your body to apply force quickly.

Think of it like flipping a switch.
Heavy lift: “Turn the engine on.”
Explosive move: “Use that engine at full speed.”

Your body becomes primed for power.

Why it works:

-Post-activation potentiation: Heavy lifting increases motor unit recruitment, so your body fires more forcefully on the next movement.

-Better transfer to sport: You’re not just getting strong; you’re getting strong fast.

-More efficient sessions: You train strength and power in the same window.

-Improved athletic output: Your main lifts start to feel snappier, and your speed improves without extra conditioning.

Combat athletes notice this the most.
Punches land harder.
Shots feel quicker.
Explosiveness becomes trained, not hoped for.

You don’t need to overhaul your entire program.
Just apply contrast sets to your main lift of the day.

Match the heavy lift with an explosive version of the same pattern.

Squat Day

•Heavy Back Squat
•Box Jumps or Band-Resisted Jumps

Deadlift/Hinge Day

•Heavy Deadlift or Trap Bar
•Broad Jumps or Kettlebell Swings

Bench/Horizontal Push Day

•Heavy Bench Press
•Plyo Push-Ups or Med Ball Chest Throws

Vertical Push/Pull Day

•Landmine Press
•Med Ball Shotput or Overhead Throw

Rows/Posterior Chain

•Barbell Row
•Explosive Band Row or Chest-Supported Power Pulls

Keep the explosive movement clean and crisp.
If your reps slow down: you either chose the wrong pairing movement or doing too many reps.

Heavy lift:
3-5 reps at RIR 1-3

Explosive movement:
3-5 sharp, fast reps

The goal is quality, not exhaustion.

After your heavy set, go straight into the explosive movement.
Then rest 90-180 seconds before repeating the next set.

This rest keeps the neural drive high without allowing fatigue to crush your power output. The aim is still the main lift.

More isn’t better here.
Your nervous system responds best when contrast work is used intentionally.

Best blocks and goals to implement these in:

They deliver a massive return without unnecessary complexity.

COACH’S INSIGHT

Strength builds the foundation.
Explosiveness connects to performance.

Contrast sets give you both.

Start with one main lift pair each week.
Dial in your reps.
Move with purpose.
Let your performance do the talking.

Get to work.

If you want programming built around real strength, real conditioning, and real progress; not random workouts. My Squads Coaching is where to start.
You’ll get structured weekly training, clear progression, and the same methods I use with fighters, lifters, and hybrid athletes.

No fluff. No gimmicks.
Just proven training that meets you where you are and takes you where you want to go.

If you’re ready to stop winging it and start training with purpose,
Join a Squad and Get to Work.

Or find out more here⬇️

Thanks for reading this week’s edition of The Weekly Standard!

If you found value in these insights, share it with a training buddy or post it on your social feed; let’s spread the knowledge and push each other to new levels. See you next time!