Compex Sport Elite Manuel D'utilisation page 94

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 mus-
cles to be stimulated may be different
(refer if necessary to the Training planner
in the CD-ROM).
F or all sports where the essential perfor-
mance factor is explosive muscle strength,
specific muscle preparation is the main
factor in pre-season preparation. The ex-
plosive strength of muscles may be defi-
ned as the capacity of a muscle to attain a
high level of maximum strength as quickly
as possible. To develop this quality, vo-
luntary training relies on tiring muscle trai-
ning sessions that often include the risk of
injury, since they are necessarily carried
out using heavy weights. Integrating the
use of the Explosive strength programme
lightens the muscle training sessions while
at the same time offering greater benefits
and more time for technical work.
Cycle duration: 6-8 weeks, 4 x/ week
Eg for 1 week
c
Mon:1 x Explosive strength 8G
Tue: Voluntary training in stadium
c
Wed:1 x Explosive strength 8G
Thu:Voluntary training including technical
work jumping pit
c
Fri: 1 x Explosive strength 8G
Sat: Rest
Sun:Voluntary training in stadium followed by
c
1 x Explosive strength 8G
c
Programme: Explosive strength 8G
Muscle volume for a body-builder
D espite repeated efforts during their vo-
luntary training, many body-builders en-
counter difficulties in developing certain
muscle groups. The specific stimulation
imposed on muscles by the Hypertrophy
programme significantly increases the vo-
lume of the stimulated muscles. In addi-
tion, for a similar session time, the
Compex Hypertrophy programme provides
a greater volume gain than voluntary trai-
ning.
T he additional training imposed by this
stimulation programme on muscles not
184
Sport
sufficiently receptive to traditional training
provides a solution for the harmonious
development of all muscle groups without
recalcitrant areas.
To obtain optimum progress, you are ad-
vised to:
1)precede the Hypertrophy sessions with
short voluntary training focused on
strength; for example 3 series of 5 repeti-
tions at 90% of maximum force;
2 )carry out a Capillarization session ( Vas-
cular category) directly after the Hypertro-
phy session.
Muscle volume for a body-builder
training three times a week
I n this example, we assume that the body-
builder wants to work on his/her biceps,
which he/she considers to be his/her
weak point. It is of course possible to sti-
mulate other muscles as well. Also this sti-
mulation routine can be applied to several
muscular groups at the same time (e.g. bi-
ceps then calves).
Cycle duration: 8 weeks, 3 x/ week
Progression in the levels
Week 1: Hypertrophy level 1
Weeks 2-3: Hypertrophy level 2
Weeks 4-5: Hypertrophy level 3
Weeks 6-8: Hypertrophy level 4
Eg for 1 week.
Mon: Rest
Tue: Voluntary training focused on the mus-
cles of the lower limbs, followed by active
work on the biceps: 3 series of 5 repetitions
at 90% of Fmax., then 1 x Hypertrophy 20D
m m
followed by 1 x Capillarization 20◊
Wed: Rest
Thu: Voluntary training focused on the mus-
cles of the trunk, followed by active work on
the biceps: 3 series of 5 repetitions at 90%
m
of Fmax., then 1 x Hypertrophy 20D
fol-
m
lowed by 1 x Capillarization 20◊
Fri: Rest
Sat: Voluntary training focused on the mus-
cles of the upper limbs, followed by active
work on the biceps: 3 series of 5 repetitions
at 90% of Fmax., then 1 x Hypertrophy 20D
m m
followed by 1 x Capillarization 20◊
Sun: Rest
Programmes: Hypertrophy 20D and Capillari-
m
zation 20◊
Sport
Muscle volume for a body-builder
training six times a week
I n this example, we assume that the body-
builder wants to work on his/her calves
that he/she considers to be his/her weak
point. It is of course possible to stimulate
other muscles as well. Also this stimula-
tion routine can be applied to several
muscular groups at the same time (e.g.
calves then biceps).
Cycle duration: 12 weeks, 5 x/ week
Progression in the levels
Week 1: Hypertrophy level 1
Weeks 2-3: Hypertrophy level 2
Weeks 4-5: Hypertrophy level 3
Weeks 6-8: Hypertrophy level 4
Weeks 9-12: Hypertrophy level 5
Eg for 1 week.
Mon: Voluntary training focused on the mus-
cles of the lower limbs, followed by active
work on the calf muscles: 3 series of 5 repe-
titions at 90% of Fmax., then Hypertrophy
j j
followed by 1 x Capillarization 4◊
4A
Tue: Voluntary training focused on the mus-
cles of the lower limbs, followed by active
work on the calf muscles: 3 series of 5 repe-
titions at 90% of Fmax., then Hypertrophy
j j
4A followed by 1 x Capillarization 4◊
Wed: Rest
Thu:Voluntary training focused on the mus-
cles of the lower limbs, followed by active
work on the calf muscles: 3 series of 5 repe-
titions at 90% of Fmax., then Hypertrophy
j j
4A followed by 1 x Capillarization 4◊
Fri: Rest
Sat: Voluntary training focused on the mus-
cles of the upper limbs, followed by active
work on the calf muscles: 3 series of 5 repe-
titions at 90% of Fmax., then 1 x Hypertro-
j
phy 4A followed by 1 x Capillarization 4◊
j
Sun: Rest
Programmes:Hypertrophy 4A and Capillariza-
j
tion 4◊
Resuming activity after a break in
training: variable muscle preparation
I n this example, we assume that the
sportsman wants to work above all on the
latissimus dorsi. It is of course possible to
stimulate other muscles as well. Also this
stimulation routine can be applied to se-
veral muscular groups at the same time
(e.g. latissimus dorsi then quadriceps).
T he fartlek comes from Scandinavia. It in-
volves diversified training carried on in a
natural setting. During training, different
work-out routines are alternated and dif-
ferent muscles are stimulated. For exam-
ple, after a few minutes of slow jogging,
the trainee does a series of accelerations
followed by some jumps, before resuming
a slower jog, and so on. The objective is
to work on different muscular qualities
without however emphasising any one in
particular. This activity is frequently done
either at the beginning of the season, for
general muscular reactivation, or done re-
gularly by leisure-time sports enthusiasts
who do not want to emphasise any parti-
cular kind of muscular performance, but
rather want to stay fit and reach the right
level in all kinds of muscular work.
A t the beginning of the season or after a
significant break in training, the resump-
tion of physical and/or sports activity
should be done progressively and become
increasingly specific. It is thus normal to
perform a few initial sessions with the aim
of making the muscles do all kinds of
work to prepare them for later training
that will be more intensive and more
oriented towards a specific kind of perfor-
mance.
T hrough these eight sequences that auto-
matically follow each other, the Fartlek
programme imposes different kinds of
work to the stimulated muscles and thus
makes them used to all kinds of effort.
Cycle duration: 1-2 week, 4-6 x/ week
d
Programme: Fartlek 18C
185