Compex full fitness, User Manual

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English
206
Pre-season preparation for a team sport
(football, rugby, handball, volleyball, etc.)
P lanning example to develop the strength
of the quadriceps. Depending on the
sport being practised, a different muscle
group may be chosen.
D uring the preparatory pre-season period
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
Strength
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.
A n Active recovery session, carried out
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
c
Tue: Collective training, then 1 x Active
recovery
8 ◊
c
Wed: 1 x
Strength
8G
c
Thu: Collective training, then 1 x
Active
recovery 8
◊
c
Fri: 1 x Strength 8G
c
Sat: Rest
Sun: Collective training or friendly match,
then 1 x
Active recovery 8 ◊
c
Programmes: Strength 8G
c
and Active reco-
very 8 ◊
c
Sport
Maintaining results achieved during
preparation for team sports during the
competitive period (football, rugby,
handball, volleyball, etc.)
T his example concerns only athletes who
have completed a full cycle of training by
electrostimulation (at least 6 weeks) as part
of their pre-season preparation. The wee-
kly session of stimulation with the
Strength
programme should be carried out on the
same muscle groups as those stimulated
during the preparation period (in our
example, the quadriceps).
D uring the season, when matches are
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 stimula-
tion training for too long a period. During
this period of competition, muscle qualities
should be maintained by means of one
weekly session of stimulation carried out
using the
Strength programme. It is also
essential to leave a sufficiently long interval
between this single weekly stimulation ses-
sion and the day of the competition (3 days
minimum).
T he Active recovery programme, which
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, 4x/week
Eg for 1 week
Mon: Rest
Tue: Collective training, then 1 x Active reco-
very 8 ◊
c
(if training is intensive)
Wed: 1 x Strength 8G
c
Thu: Collective training, then 1 x Active reco-
very 8 ◊
c
(if training is intensive)
Fri: Rest
Sat: Rest
Sun: Match, then 1 x Active recovery 8 ◊
c
Thighs (within the 3 hours that follow the
competition)
Programme: Active recovery 8
◊
c
Manuel Full Fitness:Full Fitness 0706 5/02/08 10:11 Page 206