Compex Sport Elite Manuel D'utilisation page 92

Specific applications
Use of Potentiation programme to
optimise the effects of explosive strength
(sprints, jumps, squash, football,
basketball, etc.) immediately before
specific training or competition
T he Potentiation programme should be
used on the key muscles involved in the
discipline practised. In this example, the
key muscles of the sprinter (quadriceps)
will be stimulated. For other disciplines
the choice of muscles to be stimulated
may be different (refer if necessary to the
Training planner in the CD-ROM).
T he Potentiation programme must not
take the place of the voluntary warm-up
usually performed before the competition.
Activation of the cardiovascular system,
short accelerations becoming progressi-
vely faster, practice starts and stretching
will therefore be carried out by the athlete
according to his normal routine. A
tiation session of short duration (approxi-
mately 3 minutes) will be applied on the
sprinter's quadriceps immediately before
the start of his race (or races, in the event
of qualifying events). The specific muscu-
lar activation of the Potentiation pro-
gramme allows the maximum level of
performance to be attained in the very
first seconds of the race.
Cycle duration: 1x
Always carry out the session as soon as pos-
sible before the start and at all events not
more than 10 minutes before the start. After
10 minutes, the phenomenon of potentiation
of muscle fibres quickly wears off
c
Programme: Potentiation 8G
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Sport
Preparation for a cyclist training three
times a week who wishes to improve
endurance performance
E ffort expended over a long period of
time makes demands on the aerobic meta-
bolism, for which the decisive factor is the
quantity of oxygen consumed by the mus-
cles. To progress in endurance, it is there-
fore necessary to increase as much as
possible the supply of oxygen to the mus-
cles stimulated by this type of effort. Be-
cause oxygen is conveyed by the blood, it
is essential to have an efficient cardiovas-
cular system, due to voluntary training
under certain conditions. However, a
muscle capacity to consume the oxygen it
receives (oxydative capacity) can also be
improved by following a specific work re-
gime.
T he Endurance programme of the Sport
category leads to a significant improve-
Poten-
ment in the consumption of oxygen by
muscles. Combining this programme with
the Capillarization programme (
category), which develops the network of
intramuscular capillaries, is particularly
beneficial and allows endurance athletes
to improve their performance levels.
Cycle duration: 8 weeks, 5 x/week.
Eg for 1 week
Mon: Rest
c
Tue: 1 x Endurance 8G
Wed: Cycle training 1h30 (moderate speed),
c
then 1x Capillarization 8◊
c
Thu: 1 x Endurance 8G
Fri: Rest
Sat: Cycle training 60' (moderate speed),
c
then 1 x Endurance 8G
Sun: Cycling 2h30 (moderate speed), then 1
c
x Capillarization 8◊
Programmes: Endurance 8G and Capillariza-
c
tion 8◊
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
rance programme, which improves the
muscles' ability to absorb oxygen, and the
Capillarization
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
Wed:- Voluntary warm up training 20', then
Vascular
1-2 series of 6 x [30'' fast / 30'' slow]
- Slow jogging 10' at the end of the session,
then 1 x Capillarization 8◊
Thu: 1 x Endurance 8G
Fri: Rest
Sat: Loose jogging 60', then 1 x Endurance
c
8G
Sun: Extended run 1h30 (moderate speed),
then 1 x Capillarization 8◊
Programmes: Endurance 8G and Capillariza-
c
tion 8◊
Sport
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).
Endu-
D uring pre-season preparation for sports
that make great demands on the lactic
anaerobic system (intense effort sustained
programme ( Vascular cate-
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
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-
c
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
c during the week leading up to the compe-
tition (see this part: "Programmes and spe-
c
cific applications", "
"Achieving peak form before competition
for resistance sports (eg: 800 metres, 1500
metres, etc.)").
A n Active recovery
ded after the most intensive training. It ac-
c
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
Tue: Voluntary training on the track
Wed: 1 x Resistance 8G
Thu: Voluntary intensive training on the track,
then 1 x Active recovery 8◊
Fri: Rest
Sat: Res
Sun: 1 x Resistance 8G
sion voluntary training on the track
Programmes: Resistance 8G and Active reco-
c
very 8◊
Resis-
sessions, carried out
Vascular category",
session is recommen-
c
c
c
c
, followed by ses-
181