Contrast Training
Contrast is literally how we navigate the world. If there were no gradient, no contrast, spatial navigation would be impossible. We need to be able to determine boundaries to facilitate our ability to move through space. Training strategies can help define the boundary lines we need so that we move easier and feel better. Utilizing different aspects of exercise like speed, intensity, volume, frequency, etc. we can alter our bodies response and facilitate greater adaptation.
Typically, clients of mine have some sort of issue in terms of pain, which is usually a product of a limitation in capacity. Often this is the result of a loss in range of motion somewhere, body segments get glued together meaning that joints no longer behave as independent entities, but as a unit. Unifying joints in this way can be incredibly useful when it comes to higher performance capabilities, but it sacrifices daily activities in the process. An example could be a powerlifter, someone that lifts very heavy things very often. That training strategy sacrifices mobility for force production.
Contrasting activities are a commonly employed training strategy amongst many coaches and clients. Super setting exercises like box jumps and squats with the hopes of exciting the system in ways that maximize performance in both activities. This type of pairing creates a contrast that aids in delineating adaptation for the body. The speed of the box jump enhances a particular characteristic, while the force producing effects of the squat promotes another. For years this has been associated with not only performance gains, but also longevity in the gym. Westside barbell was a big proponent of this form of weightlifting, and for good reason. It facilitates high level performance, although it may also sacrifice long-term health. The reason cross-training has become a term of endearment in the rehabilitation and fitness worlds is because it creates even greater contrast for the body to adapt. The more adaptable you are, the more likely you will succeed in ever-changing environments.
Contrast is crucial for moving within the world. When lines get blurred, we tend to lose some of our movement options. Joints become less differentiated and less mobile. Utilizing training strategies that promote different movement qualities, that develop greater adaptability increase the probability of success in the long run.
Austin Ulrich, Physical Therapist
