Compex Sport Elite Manuel D'utilisation page 93

Preparation for a cyclist training three
times a week who wishes to improve his
power
D eveloping the strength of the thigh mus-
cles is always beneficial for the competi-
tive cyclist. Certain forms of training on
the bicycle (hill work) can make a contri-
bution in this respect. However, results
will be more spectacular if additional trai-
ning using Compex muscular stimulation
is undertaken at the same time.
T he special regime of muscle contractions
of the Strength programme and the large
amount of work to which the muscles are
subjected allow a significant increase of
the strength of the thigh muscles.
M oreover, the Active recovery pro-
gramme, carried out within three hours of
the most intensive training sessions, en-
courages muscular recuperation and
makes it possible to follow on with quali-
tative training under optimum conditions.
Cycle duration: 8 weeks, 5 x/week
Eg for 1 week
Mon: Rest
c
Tue: 1 x Strength 8G
Wed: - Cycle training 45' (moderate speed),
then 5-10 times on a 500-700 m hill (rapidly)
- Recovery during descent
- Inactivity 15-20', then 1 x Active recovery
c
8◊
c
Thu: 1 x Strength 8G
Fri: Rest
Sat: Cycle training 60' (moderate speed),
c
then 1 x Strength 8G
Sun: - Cycling 2h30-3 h (moderate speed)
- Muscle strengthening on hills (use of a high
gear ratio remaining seated), then 1 x Active
c
recovery 8◊
Programmes: Strength 8G and Active reco-
c
very 8◊
182
Sport
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. Certain
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 re-
sults. The special muscular contraction re-
gime of the Strength programme and the
large amount of work to which muscles
are subjected will allow you to increase si-
gnificantly the strength of the latissimus
dorsi, key muscles for the swimmer.
M oreover, the Active recovery pro-
gramme, carried out within three hours of
the most intensive training, encourages
muscular recuperation and makes it possi-
ble to follow on with qualitative training
under optimum conditions.
Cycle duration: 8 weeks, 5 x/week
Eg for 1 week
Mon: Rest
e
Tue: 1 x Strength 18C
Wed: 20-30' swimming training (different
styles), then 5-10 times 100 m with pull-boy
- Recovery 100 m backstroke
- Inactivity 15', then 1 x Active recovery
e
18◊
e
Thu: 1 x Strength 18C
Fri: Rest
Sat: 1 h swimming training including some
e
technical work, then 1 x Strength 18C
Sun:- 20-30' swimming training (different
styles), then 5-10 times 100 m with paddles
- Recovery 100 m backstroke
- Inactivity 15', then 1 x Active recovery
e
18◊
Programmes: Strength 18C and Active reco-
e
very 18◊
Sport
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.
D uring the preparatory pre-season period
for team sports, it is essential not to ne-
glect specific muscle preparation. In most
team sports, the qualities of speed and
strength make all the difference. Stimula-
tion of the quadriceps (or a different key
muscle depending on the sport concer-
ned) by means of the Compex Strength
programme will result in increased speed
of contraction and muscular strength. The
practical benefits will be obvious: impro-
ved speed off the mark and during move-
ment, jumping, shooting power, etc.
A n Active recovery session, carried out
after the most intensive training, accele-
rates muscular recuperation and reduces
fatigue that has built up during the season
when the workload is high.
Cycle duration: 6-8 weeks, 6 x/week
Eg for 1 week
c
Mon: 1 x Strength 8G
Tue: Collective training, then 1 x Active reco-
c
very 8◊
c
Wed: 1 x Strength 8G
Thu: Collective training, then 1 x Active re-
c
covery 8◊
c
Fri: 1 x Strength 8G
Sat: Rest
Sun: Collective training or friendly match,
c
then 1 x Active recovery 8◊
Programmes: Strength 8G and Active reco-
c
very 8◊
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).
D uring 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 stimu-
lation training for too long a period. Du-
ring this period of competition, muscle
qualities should be maintained by means
of one weekly session of stimulation car-
ried out using the Strength programme. It
is also essential to leave a sufficiently long
interval between this single weekly stimu-
lation session and the day of the competi-
tion (3 days minimum).
T he Active recovery programme, which
must be used during the first three hours
after the match, as well as after each ses-
sion of intensive training, restores muscle
equilibrium more quickly.
Cycle duration: During the sport season
Eg for 1 week
Mon: Rest
Tue: Collective training, then 1 x Active reco-
c
very 8◊ (if training is intensive)
c
Wed: 1 x Strength 8G
Thu: Collective training, then 1 x Active re-
c
covery 8◊ (if training is intensive)
Fri: Rest
Sat: Rest
c
Sun: Match, then 1 x Active recovery 8◊
(within the 3 hours that follow the competi-
tion)
c
Programme: Active recovery 8◊
183