Compex Sport Elite User Manual download pdf (Page 181)

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181

Preparation for a runner training three

times a week who wishes to progress in

endurance (half-marathon, marathon)

Munning 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.)

Example 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).

During 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.

In 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.)").

An

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

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