Unless you’ve been with Lift Heavy, Swing Fast for over a year, this will be your first time experiencing a workout like this.
Get ready - this 4 week cycle we will focus on French Contrast Training, a method used by elite athletes to develop explosive speed, strength, and power - and turn it into real-world performance on the golf course.
You won’t find this in most golf fitness programs. But Lift Heavy, Swing Fast isn’t most programs. We’re here to break the mold and help you swing faster, hit farther, and move with purpose.
Last cycle, we focused on Contrast Training—pairing strength and speed movements together. Now we’re taking that a step further. French Contrast layers heavy strength, plyometrics, and speed drills into one powerful system that lights up your nervous system and primes your fast-twitch fibers for action.
The Science Behind It: Post-Activation Potentiation (and More)
French Contrast is built around a concept called post-activation potentiation (PAP) - a short-term boost in your muscles’ ability to produce force after a heavy lift. But it’s not just PAP. There’s also post-activation performance enhancement (PAPE), which involves nervous system stimulation and increased motor unit recruitment.
The bottom line: your body becomes more explosive for a short window - and we take full advantage.
What It Looks Like:
Each French Contrast set includes four exercises done in a row with about 20 seconds rest between them:
– Heavy Lift – Think split squats, deadlifts, or heavy presses and rows to load the system
– Force Plyometric – Loaded jumps or med ball throws for max effort
– Speed-Strength – Fast, lightly loaded movements
– Speed Plyo – Quick, reactive work
Rest 2–3 minutes between full sets to reset and keep quality high. This isn’t conditioning—it’s performance training.
Why Golfers Should Use It
French Contrast helps golfers:
– Generate more clubhead speed for longer drives
– Improve power through rotation and ground reaction forces
– Boost agility, reactivity, and athleticism for more efficient movement
Important Note: This is advanced training. It’s meant for athletes with a solid strength base who are ready to push into the next level of power development. If you are brand new, Coach Cody is available to help modify this cycle.
Ready to Swing Like a Real Athlete?
French Contrast is one of the fastest ways to unlock hidden power - and when done right, it translates directly to more distance and control on the course. Inside Lift Heavy, Swing Fast, you’ll get expert coaching, one of a kind programming, and cutting-edge training methods that actually work for golfers.
Let’s GO!
