Compex Sport Elite Mode D'emploi page 39

Resuming activity after a break in training: variable muscle preparation
In 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 several muscular groups at the same time
(e.g. latissimus dorsi then quadriceps). The fartlek comes from Scandinavia. It involves diversified training carried on in a
natural setting. During training, different work-out routines are alternated and different muscles are stimulated. For example,
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
regularly by leisure-time sports enthusiasts who do not want to emphasise any particular kind of muscular performance,
but rather want to stay fit and reach the right level in all kinds of muscular work. At the beginning of the season or after a
significant break in training, the resumption 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 performance.
Through these eight sequences that automatically 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
Programme: Fartlek 18C
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