Compex sport elite Manual De Usuario página 181

Preparation for a runner training three
times a week who wishes to progress in
endurance (half-marathon, marathon)
unning as many miles as possible is es-
M
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
programme, which improves the
rance
muscles' ability to absorb oxygen, and the
programme (
Capillarization
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
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◊
Thu: 1 x Endurance 8G
Fri: Rest
Sat: Loose jogging 60', then 1 x Endurance
8G
c
Sun: Extended run 1h30 (moderate speed),
then 1 x Capillarization 8◊
Programmes: Endurance 8G and Capillariza-
tion 8◊
c
Sport
Endu-
cate-
Vascular
c
c
c
c
Pre-season preparation of lactic capacity
for a resistance sport with three active
training sessions per week (800 metres,
track cycling, etc.)
xample of planning to develop the lactic
E
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).
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. Sti-
mulation of the quadriceps (or a different
key muscle group depending on the disci-
pline practised) by means of the
programme results in improved
tance
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.
n order to optimise the effects of this pre-
I
paration, you are advised to supplement it
with sessions, carried out
Capillarization
during the week leading up to the compe-
tition (see this part: "Programmes and spe-
cific applications", "
"Achieving peak form before competition
for resistance sports (eg: 800 metres, 1500
metres, etc.)").
n session is recommen-
A Active recovery
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
Tue: Voluntary training on the track
Wed: 1 x Resistance 8G
Thu: Voluntary intensive training on the track,
then 1 x Active recovery 8◊
Fri: Rest
Sat: Res
Sun: 1 x Resistance 8G
sion voluntary training on the track
Programmes: Resistance 8G and Active reco-
very 8◊
c
Resis-
category",
Vascular
c
c
c
, followed by ses-
c
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