Compex Performance - Manual (Page 283)

281
English
• Recovery during descent
• Inactivity 15-20’, then 1 x Active
recovery 8◊
c
Thu.: 1 x Strength 8G c
Fri.: Rest
Sat.: 60’ cycle training (moderate speed),
then 1 x
Strength 8G c
Sun.:
• Cycling 2.5-3 hours (moderate speed)
• Muscle strengthening on hills (use of a
high gear ratio remaining seated), then 1 x
Active recovery 8◊
c
Programmes: Strength 8G and Active
recovery 8
◊ c
Preparation for a swimmer
training three times a week
who wishes to improve his
swimming power
I n swimming, developing the propulsive
force of the upper limbs is an important
factor in improving performance.
C ertain forms of voluntary training
practised in the water can contribute to
this. However, integrating Compex
muscular stimulation into the voluntary
training programme makes it possible to
achieve far better results.
T he special muscular contraction regime
of the Strength programme and the
large amount of work to which muscles
are subjected will allow you to increase
significantly the strength of the
latissimus dorsi, key muscles for the
swimmer. Moreover, the
Active recovery
programme (of the Recovery category),
carried out within three hours of the
most intensive training, encourages
muscular recuperation and makes it
possible to follow on with qualitative
training under optimum conditions.
Duration of the cycle: 8 weeks, 3 x/week
Eg for 1 week
Mon.: Rest
Tue.: 1 x Strength 18C t
Wed.:
• 20-30’ swimming training (different
styles), then 5-10 times 100 m with
pull-boy
• Recovery 100 m backstroke
• Return to gentle 15’, then 1 x Active
recovery 18
◊ c
Thu.: 1 x Strength 18C t
Fri.: Rest
Sat.: 1 hr swimming training including some
technical work, then 1 x
Strength 18C t
Sun.:
• 20-30’ swimming training (different
styles), then 5-10 times 100 m with
paddles
• Recovery 100 m backstroke
• Return to gentle 15’, then 1 x Active
recovery 18
◊ c
Programmes: Strength 18C and Active
recovery 18
◊ t
Pre-season preparation for a
team sport (football, rugby,
handball, volleyball, etc.)
P lanning example to develop the
strength of the quadriceps. Depending
on the sport being practised, a different
muscle group may be chosen. During
the preparatory pre-season period for
team sports, it is essential not to neglect
specific muscle preparation. In most
team sports, the qualities of speed and
strength make all the difference.
Stimulation of the quadriceps (or a
different key muscle depending on the
sport concerned) by means of the
Compex
Strength programme will result
in increased speed of contraction and
muscular strength.
T he practical benefits will be obvious:
improvement in starting and movement
speed , jumping, kicking, etc. An
Active
recovery session (of the Recovery
category), taken after the most intensive
workouts, accelerates the muscular
recovery rate and reduces cumulative
fatigue during the period of the season
PERFORMANCE FR DE IT ES EN:ENGY Man FR 14/02/08 15:11 Page 281