THE OMNICONTRACTIONS
TRAINING
SYSTEM: THE
METHODS
By Coach Christian Thibaudeau
CONCENTRIC METHODS
LOADING SCHEMES AND METHODS USED FOR THE CONCENTRIC EMPHASIS
DAY
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TYPES OF CONCENTRIC METHODS
“Normal” repetitions: controlled eccentric but not
slow/accentuated (2 secs.) Maximum application
of concentric force (F=ma)
“Pure” concentric (or close to): Start the load from
the safety pins (complete or partial range of
motion) and no emphasis on the eccentric
Sled work: No real eccentric loading. Can be done
for upper and lower body
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NORMAL REPETITIONS
* With athletes (except for teenage athletes), I keep a neurological aspect even in the hypertrophy phase of training. We want an effect
with the least volume possible to minimize the risk of overreaching. Note that these loading parameters are for big compound lifts. For
isolation or corrective exercises, higher reps will often be used.
The goal is to have an intensity close to 80% in order to stimulate the fast-twitch fiber with the least amount of suboptimal repetitions
as possible.
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The volume of maximally efficient repetitions theory
60% on the bar
65% on the bar
Rep 1: feels like 60% Rep 1: feels like 65%
Rep 2: feels like 62% Rep 2: feels like 67%
Rep 3: feels like 63% Rep 3: feels like 68%
Rep 4: feels like 64% Rep 4: feels like 70%
Rep 5: feels like 65% Rep 5: feels like 72%
Rep 6: feels like 66% Rep 6: feels like 74%
Rep 7: feels like 67% Rep 7: feels like 76%
Rep 8: feels like 68% Rep 8: feels like 78%
Rep 9: feels like 70% Rep 9: feels like 80%
Rep 10: feels like 72% Rep 10: feels like 83%
Rep 11: feels like 74% Rep 11: feels like 85%
Rep 12: feels like 76% Rep 12: feels like 88%
Rep 13: feels like 78% Rep 13: feels like 91%
Rep 14: feels like 80% Rep 14: feels like 95%
Rep 15: feels like 83% Rep 15: feels like 100%
Rep 16: feels like 85%
Rep 17: feels like 88%
Rep 18: feels like 91%
Rep 19: feels like 95%
Rep 20: feels like 100%
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70% on the bar
75% on the bar
Rep 1: feels like 70% Rep 1: feels like 75%
Rep 2: feels like 72% Rep 2: feels like 78%
Rep 3: feels like 74% Rep 3: feels like 80%
Rep 4: feels like 76% Rep 4: feels like 83%
Rep 5: feels like 78% Rep 5: feels like 85%
Rep 6: feels like 80% Rep 6: feels like 88%
Rep 7: feels like 83% Rep 7: feels like 91%
Rep 8: feels like 85% Rep 8: feels like 95%
Rep 9: feels like 88% Rep 9: feels like 100%
Rep 10: feels like 91%
Rep 11: feels like 95%
Rep 12: feels like 100%
80% on the bar
Rep 1: feels like 80%
Rep 2: feels like 83%
Rep 3: feels like 85%
Rep 4: feels like 88%
Rep 5: feels like 91%
Rep 6: feels like 95%
Rep 7: feels like 100%
Low direct impact on muscle growth
Average impact on muscle growth
Maximal impact on muscle growth
Impact on muscle growth, but at a price
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NORMAL REPETITIONS
Hypertrophy
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NORMAL REPETITIONS
Strength
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Patrice with an easy triple at 185kg for
a bodyweight of 87kg on the 1st set of
a
3-2-1-1-2-1 training
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NORMAL REPETITION/ SPECIAL METHODS
80-60 drop set (average intensity of 70-75%)
This is the “purest” method for hypertrophy I use. The exercise begins with a load of 80% of maximum
and is done for reps until an effort of 8.5-9/10 is reached (1 repetition in reserve, possibly 2). Usually
this yields 5-6 reps. The load is then decreased by 20% (so 60% of maximum) and is done for reps until
an effort of 8.5-9/10 is reached again. It should add 6 to 10 more repetitions. This set yields 10-11
maximally effective repetition with a low investment in total volume
Biomechanical regression method (average intensity of 72.5-77.5%)
For this method, select 2-3 variations of the same motor pattern (e.g dumbbell shoulder press, dumbbell
incline press, dumbbell bench press) and do them in superset with 10-15 seconds of rest between each
exercise. Use the same load for all the exercises. Start with the weakest variation and end with the
strongest. For an athlete, the initial load is 80-85% of the maximum on the weakest exercise or a load you
can lift for 5-6 repetitions. The average intensity will be 72.5-77.5%, given that intensity will be relatively
lower on the strongest variations
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NORMAL REPETITION/ SPECIAL METHODS
Double contraction (average intensity 77.5-82.5%)
This method is also called the 1 ½ or 1 ¼. It consists of doing a certain portion of the range of motion
twice on each repetition. For example: go down all the way on a squat, get halfway up and then go back
down to the bottom position before standing all the way up. This is one repetition. You can do a double
contraction at the bottom or at the top.
In an accumulation phase (for hypertrophy: 3-4 sets of 5-6 repetitions with 75-80%
For an intensification phase (for strength) 3-4 sets of 3-5 repetitions 82.5-87.5%
Heavy Rest/Pause (average intensity 82.5 – 87.5%)
This is an excellent method to develop the fast-twitch fibers and the firing rate. It develops some great
hypertrophy and appreciable gains in strength. The load used is 82.5-87.5% of maximum, for effort of
8.5-9/10, which should be 3-5 repetitions. You then take a short break (15-20 seconds) after which
you continue the set for another 2-3 repetitions
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NORMAL REPETITIONS/SPECIAL METHODS
90-70 drop set (average intensity 82.5-87.5%)
This is the same approach as for the 80-60 regressive method, but with heavier loads. You do 2-3
repetitions with 90% (RPE 8.5-9) then lower the weight to 70% and do additional repetitions up to a
8.5-9/10 effort (usually 4-6 more reps)
Clusters (average intensity 87.5-90%
The cluster is, in my experience, the most efficient concentric method to quickly increase your
strength. It is very simple: use 87.5-90% load and do repetitions with 10 to 20 seconds rest inbetween (1 rep/15 sec/1 rep/15 sec/1 rep/15 sec, etc.). Do reps until you reach a 8.5-9 effort. Once
an athlete is used to the challenge of this method, he can do 2-3 repetitions more than he usually
could at a given percentage. This allows a great number of maximally effective repetitions, a great
hypertrophy of the fast-twitch fibers and an increase in firing rate.
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SLED WORK
So…
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EXPLOSIVE CONCENTRIC
Here we have four main categories of movements/methods
1. Traditional exercises done with maximal acceleration
2. Olympic weightlifting exercises
3. Jumps
4. Plyometrics/loaded jumps/throws
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EXPLOSIVE CONCENTRIC/ TRADITIONAL MOVEMENTS
Traditional movements
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Ballistic movements
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ECCENTRIC METHODS
LOADING SCHEMES AND METHODS USED FOR THE ECCENTRIC EMPHASIS
DAY
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TYPES OF ECCENTRIC METHODS
CATEGORIES OF ECCENTRIC METHODS
Category
Description
Objectives
Quantitative
Low loads with the eccentric part done
in a slow (4-6 secs), very slow (7-10
secs) or super slow (20 secs) fashion,
for a total of 30-60 seconds of time
under tension per set.
* Hypertrophy
* Thickening of the tendons and
micro-tendons
* Improvement of motor control
under load
*Squat: 4-5 repetitions with a
6010 tempo
Intensive
Maximal loads lowered under control
(2-3 seconds) or quasi-maximal
lowered slowly (4-6 seconds)
*Increase of the eccentric
strength
*Strengthening of the tendons
*Develop the ability to stay stiff
during heavy movements
*Desensitization of the GTO
*Squat 4 x 2 repetitions with
weight releasers; 80% on the bar
and 15% on each releasers (110%
in eccentric) with an eccentric of
4-5 seconds
Explosive
The prior large eccentric force creates
a potentiation of the concentric phase.
Either by using a heavy load or with
great velocity
*Increase the intensity of the
myotatic reflex
*Improve the capacity to absorb
shock rapidly
*Increase the recruitment of fasttwitch fibers
*Shock training
* Squat 6 x 3 explosive with 60%
on the bar and 15% on each
releaser (90% eccentric)
* Overspeed eccentric
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Examples
* Bench press: 2-3 repetitions with a
9010 tempo
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ISOMETRIC METHODS
LOAD SCHEMES AND METHODS USED ON ISOMETRIC EMPHASIS DAYS
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DIFFERENT ISOMETRIC METHODS
CATEGORIES OF ISOMETRIC METHODS
Category
Description
Goals
Examples
Accumulation
Work up to 30-60 seconds of heavy
*Hypertrophy
supports using a specific position. Either *Thickening of tendons and
pure isometrics or stato-dynamic.
micro-tendons
*Improving motor control under
load
Use yielding-isometrics (holding a
load/position) either in isolation or
using stato-dynamic (1-3 pauses of
2-8 seconds with each reps)
Intensification
Use maximal or near maximal isometric
methods. Efforts are short but very
intense.
Yielding-isometrics (trying to lift an
unmoving load) or functional
isometrics (lift against safety pins
and keep pushing for 2-3 seconds)
Explosiveness
*Increasing isometric strength
*Improving ability to maintain
whole body stiffness during
heavy lifts
*Desensitization of GTO
*Strengthening weak positions
Heavy yielding-isometrics (1-3 reps with
3-5 seconds pause)
Use shock training methods and stick the *Developing the ability to absorb Dynamic-isometronics method (push
explosively to hit the safety pins)
landing.
rapid shocks.
*Increasing fast twitch fibers
Depth landings
recruitment
*Maintaining a good whole body
stiffness when absorbing shocks Eccentric-Isometrics
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ISOMETRIC METHODS FOR ACCUMULATION
Pure yielding-isometrics: you act against gravity to hold a weight (body weight
or external load) and prevent it from dropping down.
Pure yielding-isometrics work well with longer duration sets (30-60 seconds, up
to 2 minutes.)
Hypertrophy effect is metabolic rather than mechanical, it is caused by the
accumulation of lactate and regional development factors. The exception being
when using this method in a fully stretched position, in this case mechanical
damages can occur.
Position
Duration
Shortened
30-60 sec
Mind-muscle connexion, hypertrophy via occlusion
Mid-range
30-60 sec
Muscle belly hypertrophy
Stretched
30-60 sec
Distal hypertrophy, muscular damage
Shortened
60-120 sec
Hypertrophy via occlusion
Mid-range
60-120 sec
Micro-tendons strenthening
Stretched
60-120 sec
Strengthening of distal tendons and micro-tendons, strengthening of actinmyosin bridges in the stretched position.
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Goal
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ISOMETRIC METHODS FOR ACCUMULATION
Intra-set stato-dynamic pauses (medium intensity 55-85%): Include one or several isometric pauses on
the concentric or eccentric portion of the lift. During the pause, the intent is not to simply hold the
position but rather to generate as much tension as possible and to strengthen the position. Perform 3 to
5 reps to reach a RPE of 8 - 8.5.
3 conc. pauses 2 conc. pauses 1 ecc. + 1 conc.
55%
60%
65%
Pauses
Duration of
each
1
5-6 sec
2
3-5 sec
3
2-3 sec
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1 conc. pause
3 ecc. pauses
2 ecc. pauses
70%
75%
1 ecc. pause
80%
85%
Intense Isometrics
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INTENSIVE ISOMETRIC METHODS
Functional isometrics option 1 (overcoming): Within a 5-10 cm range of motion in between two safety pins, bench
press the loaded bar. When the bar touches the second bar, keep pushing with a maximal effort for about 3-6
seconds.
The weight on the bar is, theoretically, irrelevant since you can compensate by pushing harder against the safety
pins. But for an optimal effect, use a load that is near your 1RM on this lift (with a full range of motion.) This mimics
what happens at the sticking point during a lift and trains the nervous system to grind when the bar slows down at
the sticking point.
3 options:
1. Maximal effort: 90-100% on the bar, 1x 4-6
second max effort during the set.
2. Quasi maximal effort: 80-90% on the bar, 3x
3-4 second max efforts during the set.
3. Repeated effort: 70-80% on the bar, 5x 2-3
second efforts at 90% during the set.
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THANK YOU !
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