Compex sport elite Anweisungen Seite 36

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.)
For other disciplines the choice of muscles to be stimulated may be different. For all sports where the essential performance
factor is explosive muscle strength, specific muscle preparation is the main factor in pre-season preparation. The explosive
strength of muscles may be defined as the capacity of a muscle to attain a high level of maximum strength as quickly as
possible. To develop this quality, voluntary training relies on tiring muscle training sessions that often include the risk of
injury, since they are necessarily carried out using heavy weights. Integrating the use of the Explosive strength programme
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
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