Compex Sport Elite - Manual (Page 182)

English
182
Preparation for a cyclist training three
times a week who wishes to improve his
power
D eveloping the strength of the thigh mus-
cles is always beneficial for the competi-
tive cyclist. Certain forms of training on
the bicycle (hill work) can make a contri-
bution in this respect. However, results
will be more spectacular if additional trai-
ning using Compex muscular stimulation
is undertaken at the same time.
T he special regime of muscle contractions
of the Strength programme and the large
amount of work to which the muscles are
subjected allow a significant increase of
the strength of the thigh muscles.
M oreover, the Active recovery pro-
gramme, carried out within three hours of
the most intensive training sessions, en-
courages muscular recuperation and
makes it possible to follow on with quali-
tative training under optimum conditions.
Cycle duration: 8 weeks, 5 x/week
Eg for 1 week
Mon: Rest
Tue: 1 x Strength 8G
c
Wed: - Cycle training 45’ (moderate speed),
then 5-10 times on a 500-700 m hill (rapidly)
- Recovery during descent
- Inactivity 15-20’, then 1 x Active recovery
8◊ c
Thu: 1 x Strength 8G c
Fri: Rest
Sat: Cycle training 60’ (moderate speed),
then 1 x Strength 8G c
Sun: - Cycling 2h30-3 h (moderate speed)
- Muscle strengthening on hills (use of a high
gear ratio remaining seated), then 1 x Active
recovery 8◊
c
Programmes: Strength 8G and Active reco-
very 8◊
c
Preparation for a swimmer training three
times a week who wishes to improve his
swimming power
I n swimming, developing the propulsive
force of the upper limbs is an important
factor in improving performance. Certain
forms of voluntary training practised in
the water can contribute to this. However,
integrating Compex muscular stimulation
into the voluntary training programme
makes it possible to achieve far better re-
sults. The special muscular contraction re-
gime of the Strength programme and the
large amount of work to which muscles
are subjected will allow you to increase si-
gnificantly the strength of the latissimus
dorsi, key muscles for the swimmer.
M oreover, the Active recovery pro-
gramme, carried out within three hours of
the most intensive training, encourages
muscular recuperation and makes it possi-
ble to follow on with qualitative training
under optimum conditions.
Cycle duration: 8 weeks, 5 x/week
Eg for 1 week
Mon: Rest
Tue: 1 x Strength 18C
e
Wed: 20-30’ swimming training (different
styles), then 5-10 times 100 m with pull-boy
- Recovery 100 m backstroke
- Inactivity 15’, then 1 x Active recovery
18◊ e
Thu: 1 x Strength 18C e
Fri: Rest
Sat: 1 h swimming training including some
technical work, then 1 x Strength 18C e
Sun:- 20-30’ swimming training (different
styles), then 5-10 times 100 m with paddles
- Recovery 100 m backstroke
- Inactivity 15’, then 1 x Active recovery
18◊ e
Programmes: Strength 18C and Active reco-
very 18◊
e
Sport
Manuel Sport Elite:Sport Elite 0706 31/01/08 15:16 Page 182