Field Strong

Rest Day

For Completion

From the Desk of John Welbourn

Excited for the start of French Contrast 3.0. French Contrast was developed by track and field coach Gilles Cometti with the purpose of accelerated adaptation by combing complex and contrast training methods. Track and field is a perfect test for performance increase since the sport in themselves are measurements of power and speed. Power Athlete Radio alum, Cal Dietz, applies this tool in a very controlled environment with a lot of tools, coaches, and teammates to assist. The Powerlifting community has also found amazing ways to use this approach. However, they rarely train alone, having spotters and mentors to help administer. To start this cycle, we need to ramp our GPP to accelerate the adaptations you will face on the Eccentric, Isometric, and Concentric phases in French Contrast 3.0 Cycle.   I am writing this program with the assumption you are in your garage or globo gym training solo. Keep this in mind and crush it. John

Dead Bug with Pelvic Tilt

4 x 10

Contralateral Dead bugs

4 x 0:30

Standing One Arm Bottoms Up KB Press

4 x 10

RDL to Shrug

4 x 12

GPP - 30 minute

I want you to set a clock for 30 minutes. Aim to complete all the work and follow the prescribed rest guidelines. Finish all 3 sets at one movement before moving onto the next. Post the weights you used in the feed. This will not be the last time you see this combo, save your weights as we will be going up. 3 x Squat w/ Staggered Stance 5 reps RT foot back / 5 reps LFT back in 60 seconds - Rest 60 seconds between rounds. 3 x DB Push Press 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Bulgarian Split Squats 10 reps R/ 10 reps L in 60 seconds - Rest 60 seconds between rounds. 3 x DB Bench Press 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Strict Pull Ups 10 reps in 60 seconds - Rest 60 seconds between rounds.

From the Desk of John Welbourn

Don't let the term GPP fool you, you're in for some work this first week but not at the compromise of how hard you will be working when the Eccentric phase begins next Monday. The first 3 weeks of this program focus on remodeling tissues, this is a big reason I am asking for films of your lifts. I want to make sure we are using the power of this style of training for good. You've still got barbells this week, so film your big lifts, and let's coach it up. Tag me @johnwelbourn and #fieldstrong. John

One Arm Banded Lateral Raise

4 x 0:30

One Arm Banded Front Raise

4 x 0:30

Leg Swings

4 x 10

Dumbbell Standing Arnold Press

4 x 10

Lunge Position Lateral Banded Rotations

4 x 10

GPP - 30 minutess

I want you to set a clock for 30 minutes. Aim to complete all the work and follow the prescribed rest guidelines. Finish all 3 sets at one movement before moving onto the next. Post the weights you used in the feed. This will not be the last time you see this combo, save your weights as we will be going up. 3 x Slight Incline DB Bench 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Barbell Bent Over Rows 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Barbell RDL 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Banded Push Ups 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Supine Ring Pull Ups 10 reps in 60 seconds - Rest 60 seconds between rounds.

From the Desk of John Welbourn

Working on that aerobic base today hammering for 300 calories and then 5 rounds of lifting for a pump. Take your mind off the grind with some Power Athlete Radio. We've been on fire lately with the guests, what has been your favorite episode the past two months? Don't have a favorite? Start with a very powerful conversation with the @BJJPhysio, Carlos Berio. If you are interested in combat sports or looking to learn, Carlos is your guy to connect movement and training to the mat: https://powerathletehq.com/ep-476-dr-carlos-berio-is-the-future-of-pt-work/ Enjoy John

Echo/Assault/Implement of Choice

1 x 300

Front Carry Squat w/ Rocket Stance

5 x 5

Isometric Bulgarian Split Squat - Active Foot

5 x 0:30

Box Jump

5 x 6

Parallel Bar Dips

5 x 20

From the Desk of John Welbourn

Taking on a new approach for Power Athlete Radio cutting out clips of shows to highlight banter or bomb knowledge. Check out our clips and follow here: https://youtube.com/playlist?list=PLidYnjKFCDziRBxHkX3B0tfSzsl7tLr7N John

Echo/Assault/Implement of Choice

4 x 15

Isometric GHD Bridge Holds

4 x 30

Banded Hamstring Curls

4 x 15

Reverse Lunge

4 x 20

GPP - 30 minute

I want you to set a clock for 30 minutes. Aim to complete all the work and follow the prescribed rest guidelines. Finish all 3 sets at one movement before moving onto the next. Post the weights you used in the feed. This will not be the last time you see this combo, save your weights as we will be going up. 3 x Safety Bar Back (or Front Squat) Squat 10 reps in 60 seconds - 60 seconds rest 3 x Lateral Russian KB Swings 10 reps in 60 seconds - 60 seconds rest 3 x Box Jumps w/ 24" box 10 reps (step down) in 60 seconds - 60 seconds rest 3 x Lateral Med Ball Throws 10 reps R/ 10 reps L in 60 seconds - 60 seconds rest 3 x Chin Ups 10 reps in 60 seconds - 60 seconds rest

From the Desk of John Welbourn

The better condition you're in, the better you'll recover from the French Contrast cycle's stress. This cycle is a bit longer than our typical 6 week cycles. The reason being is the necessary GPP training weeks that set you up for super compensation into the 2 week blocks of true French Contrast training. Trust the process, Field Strong, this program is Power Athlete's flagship training system and I would never steer you wrong. We are constantly adjusting this program based on performance and user feedback. A lot was learned during previous French Contrast cycles and we are applying the adjustments during this cycle. We love feedback. If you have a testimonial of your progress or training experience on Field Strong, please drop it into the feed and let us know. Boom, gracias. John

Static Pillar Holds

3 x 60

Dumbbell Lateral Raise

3 x 15

Incline Bench Rear Delt Fly

3 x 20

Banded Hammer Curls

3 x 30

GPP - 30 minutess

I want you to set a clock for 30 minutes. Aim to complete all the work and follow the prescribed rest guidelines. Finish all 3 sets at one movement before moving onto the next. Post the weights you used in the feed. This will not be the last time you see this combo, save your weights as we will be going up. 3 x DB Floor Press 10 reps in 60 seconds - 60 seconds rest 3 x One Arm DB Rows 10 reps R / 10 reps L in 60 seconds - 60 seconds rest 3 x DB RDL to Shrug 10 reps in 60 seconds - 60 seconds rest 3 x DB Walking Lunge 10 reps R / 10 reps L in 60 seconds - 60 seconds rest 3 x Med ball To Toes 10 reps in 60 seconds - 60 seconds rest

Pillar to Plank Press Up

4 x 10

Static Side Pillar Hold

4 x 1:00

Medball Chest Pass with Explosive Push Up

4 x 15

Barbell RDL

4 x 6

Russian KB Swings

5 x 30

Echo/Assault/Implement of Choice

5 x 20

Banded Push Ups

5 x 10