The Effects of an Eight-Week French Contrast Training Program on Lower-Limb Strength and Power in Elite Martial Arts Athletes

Hao Chen¹Ziren Zhao²Xin Zheng²Liquan Cao³Jingtao Du^4*Zhongtao Yu^5*

• ¹Tianjin Vocational College of Sports, Tianjin, China
• ²College of Physical Education and Health Science, Chongqing Normal University, Chongqing, China
• ³Tianjin University of Sport, Tianjin, China
• ⁴College of Sports and Health, Chengdu University of Traditional Chinese Medicine, Chengdu, China
• ⁵Tianjin Institute of Sports Science, Tianjin Sports Comprehensive Guarantee Center, Tianjin, China

Background: Lower-limb strength and power are critical for martial arts athletes to perform complex movements such as aerial outward swings. French contrast training (FCT), which integrates heavy compound exercises, plyometrics, and assisted plyometric movements within a single session, has been proposed to elicit superior neuromuscular adaptations. However, the effectiveness of FCT in elite martial arts athletes remains unclear. Objective: This study aimed to investigate the effects of an eight-week FCT program on lower-limb strength and power in elite martial arts athletes. Methods: Twenty-four elite male martial arts athletes were randomly assigned to the FCT group (n = 12) or the control group (n = 12). Both groups completed an eight-week (twice a week) training program. The FCT protocol included four sequential exercises per session: 85%1RM back squat, countermovement jump, 30% 1RM squat jump, and band-assisted jump. The control group performed traditional resistance training for the same muscle groups. Pre-and post-intervention assessments included isometric mid-thigh pull (IMTP: maximal force output [MFO], relative MFO, rate of force development [RFD]), countermovement jump (CMJ), and squat jump (SJ) with jump height, peak power output [PPO], and mean power output [MPO], elasticity index (EI), and dynamic strength index (DSI). All data were analyzed using the linear mixed model. Effect sizes were calculated using partial Cohen's d. Statistical significance was set at p < 0.05. Results: The FCT group showed significantly greater improvements than the control group in IMTP (MFO: p < 0.001, d = 1.66; relative MFO: p = 0.001, d = 1.51; RFD: p = 0.001, d = 1.52), CMJ (jump height: p = 0.011, d = 1.14; PPO: p < 0.001, d = 1.61; MPO: p = 0.013, d = 1.11), SJ, ( jump height: p = 0.019, d = 1.03; PPO: p = 0.043, d = 0.88; MPO: p < 0.001, d = 1.63), EI (p = 0.521, d = - 0.27), and DSI (p < 0.001, d= 2.07). No adverse events were reported. Conclusions: This study provides preliminary evidence that French contrast training effectively enhances lower-body strength and power in elite martial arts athletes.