Compex Performance - Manual (Page 284)

282
English
Duration of the cycle: 6-8 weeks, 3 x/week
Eg for 1 week
Mon.: 1 x Strength 8G c
Tue.: Collective training, then 1 x Active
recovery 8◊ c
Wed.: 1 x Strength 8G
c
Thu.: Collective training, then 1 x Active
recovery 8◊ c
Fri.: 1 x Strength 8G c
Sat.: Rest
Sun.: Collective training or friendly match,
then 1 x
Active recovery 8◊ c
Programmes: Strength 8G and Active
recovery 8 ◊ c
Maintaining results achieved
during preparation for team
sports during the competitive
period (football, rugby,
handball, volleyball, etc.)
T his example concerns only athletes who
have completed a full cycle of training by
electrostimulation (at least 6 weeks) as
part of their pre-season preparation. The
weekly session of stimulation with the
Strength programme should be carried
out on the same muscle groups as those
stimulated during the preparation period
(in our example, the quadriceps). During
the season, when matches are played
regularly, care should be taken not to
overtrain the specific musculature. On the
other hand, nor should the benefits of
preparation be lost by suspending
stimulation training for too long a period.
During this period of competition,
muscle qualities should be maintained by
means of one weekly session of
stimulation carried out using the
Strength
programme. It is also essential to leave a
sufficiently long interval between this
single weekly stimulation session and the
day of the competition (3 days
minimum).
T he Active recovery programme (of the
Recovery category), which must be used
during the first three hours after the
match, as well as after each session of
intensive training, restores muscle
equilibrium more quickly.
Duration of the cycle: During the sport season,
1 x/week
Eg for 1 week
Mon.: Rest
Tue.: Collective training, then 1 x Active
recovery 8◊ c (if training is intensive)
Wed.: 1 x Strength 8G c
Thu.: Collective training, then 1 x Active
recovery 8◊ c (if training is intensive)
Fri.: Rest
Sat.: Rest
Sun.: Match, then 1 x Active recovery
8◊
c
(within the 3 hours that follow the
competition)
Programmes: Strength 8G and Active
recovery 8
◊ c
Pre-season preparation of the
explosive strength of the
quadriceps for an athlete
training three times a week
(long jump or high jump,
sprinting, etc.)
F or other disciplines the choice of
muscles to be stimulated may be
different (refer if necessary to the
training planner on our website
www.compex.info). For all sports where
the essential performance factor is
explosive muscle strength, specific
muscle preparation is the main factor in
pre-season preparation.
T he explosive strength of muscles may
be defined as the capacity of a muscle to
attain a high level of maximum strength
as quickly as possible. To develop this
quality, voluntary training relies on tiring
muscle training sessions that often
include the risk of injury, since they are
necessarily carried out using heavy
weights.
I ntegrating the use of the Explosive
strength programme lightens the muscle
training sessions while at the same time
PERFORMANCE FR DE IT ES EN:ENGY Man FR 14/02/08 15:11 Page 282