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Preparation for a runner training three

times a week who wishes to progress in

endurance (half-marathon, marathon)

Munning as many miles as possible is es-

sential in order to improve performance

in endurance events. However, the strain

on tendons and joints this type of training

causes is today universally recognised. In-

tegrating Compex electrostimulation into

the training of the long-distance runner

offers an excellent alternative that can

help to overcome this problem. The

Endu-

rance

programme, which improves the

muscles’ ability to absorb oxygen, and the

Capillarization

programme (

Vascular

cate-

gory), which develops the capillaries in

the muscles, allow greater endurance to

be achieved while limiting the weekly mi-

leage and therefore the risk of injury.

Cycle duration: 8 weeks, 5 x/weekProgression in

the levels:

Eg for 1 week

Mon: Rest

Tue: 1 x

Endurance

Wed:- Voluntary warm up training 20’, then

1-2 series of 6 x [30’’ fast / 30’’ slow]

- Slow jogging 10’ at the end of the session,

then 1 x

Capillarization

8◊

Thu: 1 x

Endurance

Fri: Rest

Sat: Loose jogging 60’, then 1 x

Endurance

Sun: Extended run 1h30 (moderate speed),

then 1 x

Capillarization

8◊

Programmes:

Endurance

8G and

Capillariza-

tion

8◊

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 mus-

cles to be stimulated may be different (to

determine these muscles in relation to

your sporting discipline, refer to the Trai-

ning planner in the CD-ROM).

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. Sti-

mulation of the quadriceps (or a different

key muscle group depending on the disci-

pline practised) by means of the

Resis-

tance

programme results in improved

anaerobic power, as well as greater mus-

cle tolerance to high concentrations of

lactates. The practical benefits are evident:

improved performance thanks to better

muscular resistance to fatigue for exer-

cises of the lactic anaerobic type.

In order to optimise the effects of this pre-

paration, you are advised to supplement it

with

Capillarization

sessions, carried out

during the week leading up to the compe-

tition (see this part: "Programmes and spe-

cific applications", "

Vascular

category",

"Achieving peak form before competition

for resistance sports (eg: 800 metres, 1500

metres, etc.)").

Active recovery

session is recommen-

ded after the most intensive training. It ac-

celerates 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

Tue: Voluntary training on the track

Wed: 1 x

Resistance

Thu: Voluntary intensive training on the track,

then 1 x

Active recovery

8◊

Fri: Rest

Sat: Res

Sun: 1 x

Resistance

, followed by ses-

sion voluntary training on the track

Programmes:

Resistance

8G and

Active reco-

very

8◊

Specific applications

Use of Potentiation programme to

optimise the effects of explosive strength

(sprints, jumps, squash, football,

basketball, etc.) immediately before

specific training or competition

The

Potentiation

programme should be

used on the key muscles involved in the

discipline practised. In this example, the

key muscles of the sprinter (quadriceps)

will be stimulated. For other disciplines

the choice of muscles to be stimulated

may be different (refer if necessary to the

Training planner in the CD-ROM).

The

Potentiation

programme must not

take the place of the voluntary warm-up

usually performed before the competition.

Activation of the cardiovascular system,

short accelerations becoming progressi-

vely faster, practice starts and stretching

will therefore be carried out by the athlete

according to his normal routine. A

Poten-

tiation

session of short duration (approxi-

mately 3 minutes) will be applied on the

sprinter’s quadriceps immediately before

the start of his race (or races, in the event

of qualifying events). The specific muscu-

lar activation of the

Potentiation

pro-

gramme allows the maximum level of

performance to be attained in the very

first seconds of the race.

Cycle duration: 1x

Always carry out the session as soon as pos-

sible before the start and at all events not

more than 10 minutes before the start. After

10 minutes, the phenomenon of potentiation

of muscle fibres quickly wears off

Programme:

Potentiation

Sport

Preparation for a cyclist training three

times a week who wishes to improve

endurance performance

Effort expended over a long period of

time makes demands on the aerobic meta-

bolism, for which the decisive factor is the

quantity of oxygen consumed by the mus-

cles. To progress in endurance, it is there-

fore necessary to increase as much as

possible the supply of oxygen to the mus-

cles stimulated by this type of effort. Be-

cause oxygen is conveyed by the blood, it

is essential to have an efficient cardiovas-

cular system, due to voluntary training

under certain conditions. However, a

muscle capacity to consume the oxygen it

receives (oxydative capacity) can also be

improved by following a specific work re-

gime.

The

Endurance

programme of the Sport

category leads to a significant improve-

ment in the consumption of oxygen by

muscles. Combining this programme with

the

Capillarization

programme (

Vascular

category), which develops the network of

intramuscular capillaries, is particularly

beneficial and allows endurance athletes

to improve their performance levels.

Cycle duration: 8 weeks, 5 x/week.

Eg for 1 week

Mon: Rest

Tue: 1 x

Endurance

Wed: Cycle training 1h30 (moderate speed),

then 1x

Capillarization

8◊

Thu: 1 x

Endurance

Fri: Rest

Sat: Cycle training 60’ (moderate speed),

then 1 x

Endurance

Sun: Cycling 2h30 (moderate speed), then 1

Capillarization

8◊

Programmes:

Endurance

8G and

Capillariza-

tion

8◊

Sport Elite-EN:Sport Elite 0706 12/10/06 11:45 Page 180