Compex sport elite Anweisungen Seite 33

Preparation for a swimmer training three times a week who wishes to improve his swimming power
In swimming, developing the propulsive force of the upper limbs is an important factor in improving performance. Certain
forms of voluntary training practised in the water can contribute to this. However, integrating Compex muscular stimulation
into the voluntary training programme makes it possible to achieve far better results. The special muscular contraction
regime of the Strength programme and the large amount of work to which muscles are subjected will allow you to increase
significantly the strength of the latissimus dorsi, key muscles for the swimmer. Moreover, the Active recovery programme,
carried out within three hours of the most intensive training, encourages muscular recuperation and makes it possible to
follow on with qualitative training under optimum conditions.
Cycle duration: 8 weeks, 5 x/week
Eg for 1 week
Mon: Rest
Tue: 1 x Strength 18C
Wed:
- 20-30' swimming training (different styles), then 5-10 times 100 m with pull-boy
- Recovery 100 m backstroke
- Inactivity 15', then 1 x Active recovery 18◊
Thu: 1 x Strength 18C
Fri: Rest
Sat: 1 h swimming training including some technical work, then 1 x Strength 18C
Sun:
- 20-30' swimming training (different styles), then 5-10 times 100 m with paddles
- Recovery 100 m backstroke
- Inactivity 15', then 1 x Active recovery 18◊
Programmes: Strength 18C and Active recovery 18◊
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