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Thu:Normal training in a fitness facility
Fri: 1 x Anaerobie 8G
c
(optional)
Sat: Normal training in a fitness facility or
other outdoor physical activity
Sun:Rest
Programme:
Anaerobic
8G
c
Preparation for a well trained fitness
enthusiast who wants to develop his/her
muscle explosive power
I n this example, the fitness enthusiast
wants to work above all on his/her calves.
It is of course possible to stimulate other
muscles as well. Also this stimulation rou-
tine can be applied to several muscular
groups at the same time (e.g. calves then
biceps).
B y doing fitness exercises, anyone who
already has well trained muscles may
want to improve the strength and speed
of muscular contraction. This depends on
muscle explosive power that is defined as
the capacity of a muscle to reach its maxi-
mum contraction strength as quickly as
possible. This quality is an essential factor
for gestural effectiveness for movements
done with strength and speed: springing,
jumping, pulling, throwing, etc
T he special muscle contraction routines of
the Sprint programme and the great
quantity of specific work to which the
muscles are subjected enable you to in-
crease your muscle explosive power signi-
ficantly.
Cycle duration: 3-6 weeks, 3 x/week
Eg for 1 week.
Mon: 1 x Sprint 4A
j
Tue: Normal training in a fitness facility
Wed: 1 x Sprint 4A
j
Thu: Normal training in a fitness facility
Fri: 1 x Sprint 4A
j
Sat: Normal training in a fitness facility or
other outdoor physical activity
Sun: Rest
Programme:
Sprint
4A
j
Resuming activity after a break in
training: varied muscle preparation
I n this example, the fitness enthusiast
wants to work above all on the latissimus
dorsi. It is of course possible to stimulate
other muscles as well. Also this stimula-
tion routine can be applied to several
muscular groups at the same time (e.g. la-
tissimus dorsi then thighs).
A n increasing number of people empha-
sise a diversified training carried on in a
natural setting. During training, different
work-out routines are alternated and dif-
ferent muscles are stimulated. For exam-
ple, after a few minutes of slow jogging,
the trainee does a series of accelerations
followed by some jumps, before resuming
a slower jog, and so on. The objective is
to work on different muscular qualities
without however emphasising any one in
particular. This kind of activity is fre-
quently done either at the beginning of
the season, for general muscular reactiva-
tion, or done regularly by leisure-time
sports enthusiasts who do not want to
emphasise any particular kind of muscular
performance, but rather want to stay fit
and reach the right level in all kinds of
muscular work.
A t the beginning of the season or after a
significant break in training, the resump-
tion of physical and/or sports activity
should be done progressively and become
increasingly specific. It is thus normal to
perform a few initial sessions with the aim
of making the muscles do all kinds of
work to prepare them for later training
that will be more intensive and more
oriented towards a specific kind of perfor-
mance.
T hrough these 8 sequences that automati-
cally follow each other, the Combined wor-
kout programme imposes different kinds
of work to the stimulated muscles and
thus makes them used to all kinds of ef-
fort.
Cycle duration: 3-6 weeks, 3 x/week
Programme: Combined workout 18 C
e
Fitness
Manuel Full Fitness:Full Fitness 0706 5/02/08 10:11 Page 185