Compex sport elite Anweisungen Seite 31

Pre-season preparation of lactic capacity for a resistance sport with three active training sessions per
week (800 metres, track cycling, etc.)
Example of planning to develop the lactic capacity (resistance) of the quadriceps. For other disciplines, the choice of
muscles to be stimulated may be different. During pre-season preparation for sports that make great demands on the lactic
anaerobic system (intense effort sustained over as long as possible), it is essential not to neglect specific muscle preparation.
Stimulation of the quadriceps (or a different key muscle group depending on the discipline practised) by means of the
Resistance programme results in improved anaerobic power, as well as greater muscle tolerance to high concentrations
of lactates. The practical benefits are evident: improved performance thanks to better muscular resistance to fatigue for
exercises of the lactic anaerobic type. In order to optimise the effects of this preparation, you are advised to supplement it
with Capillarization sessions, carried out during the week leading up to the competition (see this part: "Programmes and
specific applications", "Vascular category", "Achieving peak form before competition for resistance sports (eg: 800 metres,
1500 metres, etc.)"). An Active recovery session is recommended after the most intensive training. It accelerates the rate of
muscle recovery and reduces fatigue during the period of the season when the amount of training is high.
Cycle duration: 6-8 weeks, 4 x/week
Eg for 1 week
Mon: 1 x Resistance 8G
Tue: Voluntary training on the track
Wed: 1 x Resistance 8G
Thu: Voluntary intensive training on the track, then 1 x Active recovery 8◊
Fri: Rest
Sat: Rest
Sun: 1 x Resistance 8G, followed by session voluntary training on the track
Programmes: Resistance 8G and Active recovery 8◊
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