Compex Energy mi-Ready - Manual (Page 170)

168
English
Duration of the cycle: 6-8 weeks, 3 times a week
Example for 1 week
Mon.: 1 x Strength 8G c
Tue.: Collective training, then 1 x Active
Recovery 8◊ c
Wed.: 1 x Strength 8G c
Thu.: Collective training, then 1 x Active
Recovery 8◊ c
Fri.: 1 x Strength 8G c
Sat.: Rest
Sun.: Collective training or friendly match,
then 1 x
Active Recovery 8◊ c
At the end of a cycle, you may either start a new
cycle at the next level up or do some
maintenance at the rate of 1 session a week at
the last level reached.
You want to improve the
explosive strength of your
thighs (long jump or high jump,
sprinting, etc.)
T o develop explosive muscular strength,
voluntary training relies on tiring muscle
training sessions that often include the
risk of injury, since heavy weights are
necessary. Incorporating the
Explosive
Strength programme in training eases
muscular training sessions, obtaining both
better results and more time for technical
work.
Duration of the cycle: 6-8 weeks, 4 times a week
Example for 1 week
Mon.: 1 x Explosive strength 8G c
Tue.: Voluntary training on stadium
Wed.: 1 x Explosive strength 8G c
Thu.: Voluntary training with technical work
on the trampoline
Fri.: 1 x Explosive strength 8G c
Sat.: Rest
Sun.: Voluntary training on stadium, followed
by 1 x
Explosive strength 8G c
At the end of a cycle, you may either start a new
cycle at the next level up or do some
maintenance at the rate of 1 session a week at
the last level reached.
You want to recover better and
faster after exercise
A session with the Active Recovery
programme, which accelerates drainage of
toxins, will help you to relax your muscles
and to restore your muscular balance
faster, whatever the type of exercise
taken. This programme is normally used
between 15 minutes and 3 hours after
exercise. If the result is insufficient, the
session may be repeated immediately a
second time. A session can also be
repeated on the following day, in the
event of persistent stiffness and cramp.
An example of how to use this
programme is shown above in the
application "You want to prepare yourself
for a team sport before the season starts".
You want to achieve
harmonious shoulder
musculature with moderate
increase in muscle volume
M ost voluntary exercise, such as jogging
or cycling, puts little stress on the
shoulder muscles. This is why it is
particularly interesting to compensate this
under use with electrostimulation
sessions. The
Muscle Building programme
imposes a lost of specific work on the
upper body muscles and thus ensures the
harmonious development of the
shoulders, with firm and well-defined
muscles .
Duration of the cycle: 5 weeks, 4 times a week
Example for 1 week
Mon.: 45’-1 hour of voluntary exercise
(jogging, swimming, cycling, fitness activity,
etc.), then 1 x
Muscle Building 17H e
Tue.: Rest
Wed.: 1 x Muscle Building 18C d
Thu.: 45’-1 hour of voluntary exercise
(jogging, swimming, cycling, fitness activity,
etc.)
Fri.: 1 x Muscle Building 17H e
ENERGY2 FR DE IT ES EN:ENGY Man FR 31/01/08 14:36 Page 168