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English

184

Muscle volume for a body-builder

training six times a week

In this example, we assume that the body-

builder wants to work on his/her calves

that he/she considers to be his/her weak

point. It is of course possible to stimulate

other muscles as well. Also this stimula-

tion routine can be applied to several

muscular groups at the same time (e.g.

calves then biceps).

Cycle duration: 12 weeks, 5 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

Weeks 9-12:

Hypertrophy

level 5

Eg for 1 week.

Mon: Voluntary training focused on the mus-

cles of the lower limbs, followed by active

work on the calf muscles: 3 series of 5 repe-

titions at 90% of Fmax., then

Hypertrophy

followed by 1 x

Capillarization

4◊

Tue: Voluntary training focused on the mus-

cles of the lower limbs, followed by active

work on the calf muscles: 3 series of 5 repe-

titions at 90% of Fmax., then

Hypertrophy

followed by 1 x

Capillarization

4◊

Wed: Rest

Thu:Voluntary training focused on the mus-

cles of the lower limbs, followed by active

work on the calf muscles: 3 series of 5 repe-

titions at 90% of Fmax., then

Hypertrophy

followed by 1 x

Capillarization

4◊

Fri: Rest

Sat: Voluntary training focused on the mus-

cles of the upper limbs, followed by active

work on the calf muscles: 3 series of 5 repe-

titions at 90% of Fmax., then 1 x

Hypertro-

phy

followed by 1 x

Capillarization

4◊

Sun: Rest

Programmes:

Hypertrophy

4A and

Capillariza-

tion

4◊

Resuming activity after a break in

training: variable muscle preparation

In this example, we assume that the

sportsman wants to work above all on the

latissimus dorsi. It is of course possible to

stimulate other muscles as well. Also this

stimulation routine can be applied to se-

veral muscular groups at the same time

(e.g. latissimus dorsi then quadriceps).

The fartlek comes from Scandinavia. It in-

volves diversified training carried on in a

natural setting. During training, different

work-out routines are alternated and dif-

ferent muscles are stimulated. For exam-

ple, after a few minutes of slow jogging,

the trainee does a series of accelerations

followed by some jumps, before resuming

a slower jog, and so on. The objective is

to work on different muscular qualities

without however emphasising any one in

particular. This activity is frequently done

either at the beginning of the season, for

general muscular reactivation, or done re-

gularly by leisure-time sports enthusiasts

who do not want to emphasise any parti-

cular kind of muscular performance, but

rather want to stay fit and reach the right

level in all kinds of muscular work.

At the beginning of the season or after a

significant break in training, the resump-

tion of physical and/or sports activity

should be done progressively and become

increasingly specific. It is thus normal to

perform a few initial sessions with the aim

of making the muscles do all kinds of

work to prepare them for later training

that will be more intensive and more

oriented towards a specific kind of perfor-

mance.

Through these eight sequences that auto-

matically follow each other, the

Fartlek

programme imposes different kinds of

work to the stimulated muscles and thus

makes them used to all kinds of effort.

Cycle duration: 1-2 week, 4-6 x/ week

Programme:

Fartlek

18C

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 mus-

cles to be stimulated may be different

(refer if necessary to the Training planner

in the CD-ROM).

For all sports where the essential perfor-

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

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

Tue: Voluntary training in stadium

Wed:1 x

Explosive strength

Thu:Voluntary training including technical

work jumping pit

Fri: 1 x

Explosive strength

Sat: Rest

Sun:Voluntary training in stadium followed by

1 x

Explosive strength

Programme:

Explosive strength

Muscle volume for a body-builder

Despite repeated efforts during their vo-

luntary training, many body-builders en-

counter difficulties in developing certain

muscle groups. The specific stimulation

imposed on muscles by the

Hypertrophy

programme significantly increases the vo-

lume of the stimulated muscles. In addi-

tion, for a similar session time, the

Compex

Hypertrophy

programme provides

a greater volume gain than voluntary trai-

ning.

The additional training imposed by this

stimulation programme on muscles not

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

sessions with

short voluntary training focused on

strength; for example 3 series of 5 repeti-

tions at 90% of maximum force;

2 )carry out a

Capillarization

session (

Vas-

cular

category) directly after the

Hypertro-

phy

session.

Muscle volume for a body-builder

training three times a week

In this example, we assume that the body-

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◊

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

fol-

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◊

Sun: Rest

Programmes:

Hypertrophy

20D and

Capillari-

zation

20◊

Sport

Sport Elite-EN:Sport Elite 0706 12/10/06 11:45 Page 184