Compex sport elite Manual De Usuario página 183

Pre-season preparation for a team sport
(football, rugby, handball, volleyball, etc.)
lanning example to develop the strength
P
of the quadriceps. Depending on the
sport being practised, a different muscle
group may be chosen.
uring the preparatory pre-season period
D
for team sports, it is essential not to ne-
glect specific muscle preparation. In most
team sports, the qualities of speed and
strength make all the difference. Stimula-
tion of the quadriceps (or a different key
muscle depending on the sport concer-
ned) by means of the Compex
programme will result in increased speed
of contraction and muscular strength. The
practical benefits will be obvious: impro-
ved speed off the mark and during move-
ment, jumping, shooting power, etc.
n session, carried out
A Active recovery
after the most intensive training, accele-
rates muscular recuperation and reduces
fatigue that has built up during the season
when the workload is high.
Cycle duration: 6-8 weeks, 6 x/week
Eg for 1 week
Mon: 1 x Strength 8G
Tue: Collective training, then 1 x Active reco-
very 8◊
c
Wed: 1 x Strength 8G
Thu: Collective training, then 1 x Active re-
covery 8◊
c
Fri: 1 x Strength 8G
Sat: Rest
Sun: Collective training or friendly match,
then 1 x Active recovery 8◊
Programmes: Strength 8G and Active reco-
very 8◊
c
Sport
Strength
c
c
c
c
Maintaining results achieved during
preparation for team sports during the
competitive period (football, rugby,
handball, volleyball, etc.)
his example concerns only athletes who
T
have completed a full cycle of training by
electrostimulation (at least 6 weeks) as
part of their pre-season preparation. The
weekly session of stimulation with the
programme should be carried
Strength
out on the same muscle groups as those
stimulated during the preparation period
(in our example, the quadriceps).
uring the season, when matches are
D
played regularly, care should be taken not
to overtrain the specific musculature. On
the other hand, nor should the benefits of
preparation be lost by suspending stimu-
lation training for too long a period. Du-
ring this period of competition, muscle
qualities should be maintained by means
of one weekly session of stimulation car-
ried out using the
Strength
is also essential to leave a sufficiently long
interval between this single weekly stimu-
lation session and the day of the competi-
tion (3 days minimum).
he
T Active recovery
must be used during the first three hours
after the match, as well as after each ses-
sion of intensive training, restores muscle
equilibrium more quickly.
Cycle duration: During the sport season
Eg for 1 week
Mon: Rest
Tue: Collective training, then 1 x Active reco-
very 8◊ (if training is intensive)
c
Wed: 1 x Strength 8G
Thu: Collective training, then 1 x Active re-
covery 8◊ (if training is intensive)
c
Fri: Rest
Sat: Rest
Sun: Match, then 1 x Active recovery 8◊
(within the 3 hours that follow the competi-
tion)
Programme: Active recovery 8◊
programme. It
programme, which
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