Compex Sport Elite - Manual (Page 181)

English
181
Preparation for a runner training three
times a week who wishes to progress in
endurance (half-marathon, marathon)
M unning as many miles as possible is es-
sential in order to improve performance
in endurance events. However, the strain
on tendons and joints this type of training
causes is today universally recognised. In-
tegrating Compex electrostimulation into
the training of the long-distance runner
offers an excellent alternative that can
help to overcome this problem. The Endu-
rance programme, which improves the
muscles’ ability to absorb oxygen, and the
Capillarization programme ( Vascular cate-
gory), which develops the capillaries in
the muscles, allow greater endurance to
be achieved while limiting the weekly mi-
leage and therefore the risk of injury.
Cycle duration: 8 weeks, 5 x/weekProgression in
the levels:
Eg for 1 week
Mon: Rest
Tue: 1 x Endurance 8G
c
Wed:- Voluntary warm up training 20’, then
1-2 series of 6 x [30’’ fast / 30’’ slow]
- Slow jogging 10’ at the end of the session,
then 1 x Capillarization 8◊ c
Thu: 1 x Endurance 8G c
Fri: Rest
Sat: Loose jogging 60’, then 1 x Endurance
8G c
Sun: Extended run 1h30 (moderate speed),
then 1 x Capillarization 8◊ c
Programmes: Endurance 8G and Capillariza-
tion 8◊
c
Pre-season preparation of lactic capacity
for a resistance sport with three active
training sessions per week (800 metres,
track cycling, etc.)
E xample of planning to develop the lactic
capacity (resistance) of the quadriceps.
For other disciplines, the choice of mus-
cles to be stimulated may be different (to
determine these muscles in relation to
your sporting discipline, refer to the Trai-
ning planner in the CD-ROM).
D uring pre-season preparation for sports
that make great demands on the lactic
anaerobic system (intense effort sustained
over as long as possible), it is essential not
to neglect specific muscle preparation. Sti-
mulation of the quadriceps (or a different
key muscle group depending on the disci-
pline practised) by means of the Resis-
tance programme results in improved
anaerobic power, as well as greater mus-
cle tolerance to high concentrations of
lactates. The practical benefits are evident:
improved performance thanks to better
muscular resistance to fatigue for exer-
cises of the lactic anaerobic type.
I n order to optimise the effects of this pre-
paration, you are advised to supplement it
with Capillarization sessions, carried out
during the week leading up to the compe-
tition (see this part: "Programmes and spe-
cific applications", " Vascular category",
"Achieving peak form before competition
for resistance sports (eg: 800 metres, 1500
metres, etc.)").
A n Active recovery session is recommen-
ded after the most intensive training. It ac-
celerates the rate of muscle recovery and
reduces fatigue during the period of the
season when the amount of training is
high.
Cycle duration: 6-8 weeks, 4 x/week
Eg for 1 week
Mon: 1 x Resistance 8G c
Tue: Voluntary training on the track
Wed: 1 x Resistance 8G
c
Thu: Voluntary intensive training on the track,
then 1 x Active recovery 8◊ c
Fri: Rest
Sat: Res
Sun: 1 x Resistance 8G
c , followed by ses-
sion voluntary training on the track
Programmes: Resistance 8G and Active reco-
very 8◊
c
Sport
Manuel Sport Elite:Sport Elite 0706 31/01/08 15:16 Page 181