Compex energy Manual Del Usuario página 170

Duration of the cycle: 6-8 weeks, 3 times a week
Example for 1 week
Mon.: 1 x
Tue.: Collective training, then 1 x
Recovery
Wed.: 1 x
Thu.: Collective training, then 1 x
Recovery
Strength
Fri.: 1 x
Sat.: Rest
Sun.: Collective training or friendly match,
Active Recovery
then 1 x
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.)
o develop explosive muscular strength,
T
voluntary training relies on tiring muscle
training sessions that often include the
risk of injury, since heavy weights are
necessary. Incorporating the
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
Tue.: Voluntary training on stadium
Wed.: 1 x
Thu.: Voluntary training with technical work
on the trampoline
Explosive strength
Fri.: 1 x
Sat.: Rest
Sun.: Voluntary training on stadium, followed
Explosive strength
by 1 x
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.
168
c
Strength
8G
Active
c
8◊
c
Strength
8G
Active
c
8◊
c
8G
c
8◊
Explosive
Explosive strength
8G
Explosive strength
8G
8G
c
8G
You want to recover better and
faster after exercise
A session with the
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
ost voluntary exercise, such as jogging
M
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
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 .
c
Duration of the cycle: 5 weeks, 4 times a week
Example for 1 week
c
Mon.: 45'-1 hour of voluntary exercise
(jogging, swimming, cycling, fitness activity,
etc.), then 1 x
c
Tue.: Rest
Wed.: 1 x
Thu.: 45'-1 hour of voluntary exercise
(jogging, swimming, cycling, fitness activity,
etc.)
Fri.: 1 x
Active Recovery
Muscle Building programme
Muscle Building
Muscle Building
18C
Muscle Building
17H
e
17H
d
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