Compex performance Manual Del Usuario página 282

Pre-season preparation of
lactic capacity for a
resistance sport with three
active training sessions per
week (800 metres, track
cycling, etc.)
E xample of planning to develop the
lactic capacity (resistance) of the
quadriceps. For other disciplines, the
choice of muscles to be stimulated may
be different (to determine these muscles
in relation to your sporting discipline,
refer to the training planner on our
website www.compex.info).
uring pre-season preparation for sports
D
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. Stimulation of the
quadriceps (or a different key muscle
group depending on the discipline
practised) by means of the
programme results in improved
anaerobic power, as well as greater
muscle tolerance to high concentrations
of lactates. The practical benefits will be
obvious: improved performance thanks
to better muscular resistance to fatigue
for exercises of the lactic anaerobic type.
n order to optimise the effects of this
I
preparation, you are advised to
supplement it with
sessions, carried out during the week
leading up to the competition, see
"Warm-up category, Achieving peak
form before competition for resistance
sports (eg: 800 metres, 1,500 metres,
etc.)". An Active recovery
the Recovery category) session is
recommended after the most intensive
training. It accelerates the rate of muscle
recovery and reduces fatigue during the
period of the season when the amount
of training is high.
280
Resistance
Capillarization
session (of
Duration of the cycle: 6-8 weeks, 3 x/week
Eg for 1 week
Resistance
Mon.: 1 x
Tue.: Voluntary training on the track
Resistance
Wed.: 1 x
Thu.: Voluntary training on the track, then
Active recovery
1 x
Fri.: Rest
Sat.: Rest
Resistance
Sun.: 1 x
session voluntary training on the track
Resistance
Programmes:
c
recovery
8◊
Preparation for a cyclist
training three times a week
who wishes to improve his
power
eveloping the strength of the thigh
D
muscles is always beneficial for the
competitive cyclist. Certain forms of
training on the bicycle (hill work) can
make a contribution in this respect.
However, results will be more
spectacular if additional training using
Compex muscular stimulation is
undertaken at the same time. The 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.
Moreover, the Active recovery
programme (of the Recovery category),
carried out within three hours of the
most intensive training, encourages
muscular recuperation and makes it
possible to follow on with qualitative
training under optimum conditions.
Duration of the cycle: 8 weeks, 3 x/week
Eg for 1 week
Mon.: Rest
Strength
Tue.: 1 x
Wed.:
• Cycle training 45' (moderate speed), then
5-10 times on a 500-700 m hill (rapidly)
c
8G
c
8G
c
8◊
c
8G , followed by
Active
8G and
c
8G