Compex Sport Elite Gebrauchsanweisung Seite 184

Pre-season preparation of the explosive
strength of the quadriceps for an athlete
training three times a week (long jump or
high jump, sprinting, etc.)
or other disciplines the choice of mus-
F
cles to be stimulated may be different
(refer if necessary to the Training planner
in the CD-ROM).
or all sports where the essential perfor-
F
mance factor is explosive muscle strength,
specific muscle preparation is the main
factor in pre-season preparation. The ex-
plosive strength of muscles may be defi-
ned as the capacity of a muscle to attain a
high level of maximum strength as quickly
as possible. To develop this quality, vo-
luntary training relies on tiring muscle trai-
ning sessions that often include the risk of
injury, since they are necessarily carried
out using heavy weights. Integrating the
use of the
Explosive strength
lightens the muscle training sessions while
at the same time offering greater benefits
and more time for technical work.
Cycle duration: 6-8 weeks, 4 x/ week
Eg for 1 week
Mon:1 x Explosive strength 8G
Tue: Voluntary training in stadium
Wed:1 x Explosive strength 8G
Thu:Voluntary training including technical
work jumping pit
Fri: 1 x Explosive strength 8G
Sat: Rest
Sun:Voluntary training in stadium followed by
1 x Explosive strength 8G
Programme: Explosive strength 8G
Muscle volume for a body-builder
espite repeated efforts during their vo-
D
luntary training, many body-builders en-
counter difficulties in developing certain
muscle groups. The specific stimulation
imposed on muscles by the
programme significantly increases the vo-
lume of the stimulated muscles. In addi-
tion, for a similar session time, the
Compex
Hypertrophy
a greater volume gain than voluntary trai-
ning.
he additional training imposed by this
T
stimulation programme on muscles not
184
programme
c
c
c
c
c
Hypertrophy
programme provides
Sport
sufficiently receptive to traditional training
provides a solution for the harmonious
development of all muscle groups without
recalcitrant areas.
To obtain optimum progress, you are ad-
vised to:
1)precede the
Hypertrophy
short voluntary training focused on
strength; for example 3 series of 5 repeti-
tions at 90% of maximum force;
2 )carry out a
Capillarization
category) directly after the
cular
session.
phy
Muscle volume for a body-builder
training three times a week
n this example, we assume that the body-
I
builder wants to work on his/her biceps,
which he/she considers to be his/her
weak point. It is of course possible to sti-
mulate other muscles as well. Also this sti-
mulation routine can be applied to several
muscular groups at the same time (e.g. bi-
ceps then calves).
Cycle duration: 8 weeks, 3 x/ week
Progression in the levels
Week 1: Hypertrophy level 1
Weeks 2-3: Hypertrophy level 2
Weeks 4-5: Hypertrophy level 3
Weeks 6-8: Hypertrophy level 4
Eg for 1 week.
Mon: Rest
Tue: Voluntary training focused on the mus-
cles of the lower limbs, followed by active
work on the biceps: 3 series of 5 repetitions
at 90% of Fmax., then 1 x Hypertrophy 20D
followed by 1 x Capillarization 20◊
m
Wed: Rest
Thu: Voluntary training focused on the mus-
cles of the trunk, followed by active work on
the biceps: 3 series of 5 repetitions at 90%
of Fmax., then 1 x Hypertrophy 20D
lowed by 1 x Capillarization 20◊
Fri: Rest
Sat: Voluntary training focused on the mus-
cles of the upper limbs, followed by active
work on the biceps: 3 series of 5 repetitions
at 90% of Fmax., then 1 x Hypertrophy 20D
followed by 1 x Capillarization 20◊
m
Sun: Rest
Programmes: Hypertrophy 20D and Capillari-
zation 20◊
m
sessions with
session (
Vas-
Hypertro-
m
fol-
m
m
m