English – Compex Performance User Manual
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283
English
offering greater benefits and more time
for technical work.
Duration of the cycle: 6-8 weeks, 4 x/week
Eg for 1 week
Mon.: 1 x
Explosive strength
8G
c
Tue.: Voluntary training in stadium
Wed.: 1 x
Explosive strength
8G
c
Thu.: Voluntary training including technical
work jumping pit
Fri.: 1 x
Explosive strength
8G
c
Sat.: Rest
Sun.: Voluntary training in the stadium
followed by 1 x
Explosive strength
8G
c
Programme:
Explosive strength
8G
c
Resuming activity after a
break in training: varied
muscle preparation
I
n this example, we assume that the
sportsman wants to work above all on
the latissimus dorsi. Furthermore, you
can also use the
Fartlek
programme on
several muscular groups during the same
cycle (for example, the latissimus dorsi,
then quadriceps).
T
he 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.
T
his 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.
Duration of the cycle: 1-2 weeks, 4-6 x/week
Programme:
Fartlek
18C
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PERFORMANCE FR DE IT ES EN:ENGY Man FR 14/02/08 15:11 Page 283