Operation Manual

Training planning
Overload
Training means making an effort, using our energy
reserve. This effort will show a lower performance
afterwards. This effort can only be undone if we give
our body time to recover and to rest. So both effort
and rest are the ingredients of a perfect training.
Effort and relaxation are one.
To determine how long we have to rest is not simple
because it depends on a lot of elements such as the
number of executed exercises, the used weights, the
kind of exercise, how long we exercise…etc.
Furthermore, not every muscle needs the same time
to recuperate. A small muscle can already be ready
during practice, a big muscle can need extra time.
To set up an intelligent training, we recommend you
to use some constant parameters during a limited
training period. Based on these parameters it is much
easier to see if our body has enough time to
recuperate.
If you start training, you will feel “tired” after every
effort. However the longer you train, the more easy it
will become for your body to recuperate and after a
while you want feel “tired” anymore and your
performances will get better. However if you keep
feeling “tired” , your body needs more time to
recuperate and we even recommend you to stop
training for a few days and give your body the rest it
deserves.
You will notice that when you resume training, your
performances will get better much faster than when
you keep training without resting (overload).
Descending or stagnating performances can be signs
of overload . Also an increased heart rate can lead to
overload, which also increases the risk for injuries.
Muscular trainingperiode
To prevent physical overload by overtraining, we
recommend you to train no longer than 4 to 6 weeks
on one territory. Divide your training up into different
periods and change your program regularly.
- Training unity = one training session
- Micro cycle : all training sessions during 1 week
- Meso cycle : groups 3 to 5 micro cycles. In
muscle training, the meso cycle is a training
which emphasizes endurance, increase of size
or power.
- Macro cycle : groups different meso cycles and
can take a few months (6 to 12 months).
Now you find some more information about the
different features of each territory:
Endurance
A run of 400 meter requires endurance and power.
The endurance training will include a preset series
and the repetition of it. Attention ! the recuperation
period is also very important. The lactic acid in the
muscles will increase and will cause a inflamed
feeling when the tiredness keeps increasing.
One of the greatest effects of a training with
extended efforts is the increase of the tolerance of
the acid in the muscles, which can be put into work
as follows: there will appear different causes who will
neutralize a part of the lactic acid; muscles will no
longer be sour, this brings along a extended action
for a few seconds, or by repetition, by which they
refuse to go on.
Increase of the muscular mass
he growth of our muscle cells is promoted by an
extended stimulant. The use of energetic
phosphates of the muscle cells is reduced to a
minimum. The corn of the cell, which also contains a
product of proteins, under the form of muscle fibres,
also works in on the thickness of the muscles.
Maximal power/ effort
The maximum power of the muscle depends on the
average thickness, and also on the number of muscle
fibres due to movement. The interaction between the
nerves and the muscles determine the capacity of a
muscle during an effort.
Training period: endurance
Competition sports is one of the basics to set up a
training schedule in function of endurance. The
sporty amateur once again takes advantage of the
benefits of a training set up for a competitive
sportsman. As the weights and the repetition of the
exercises play an important part in the measurement
of our “tiredness” in the training of muscle
development, the heart rate is the most important
element in the endurance training.
Before we give you some recommendations for
cardio training, it is important to know your maximum
heart rate. We can determine this rate by a test which
will ask a maximum effort of our cardio-vascular
system. This test whoever is not suited for the sporty
amateur. However we can determine our maximum
heart rate by another formula : 220 minus our age.
Starting from this formula, our optimal heart rate in
function of age, will be between 70 and 85% of our
maximum heart rate obtained during a cardio-
vascular training session, and between 60 and 70%
during a metabolism training.
We have different ways of training in the endurance
sports.
- Continuous training
- Training by interval
- Repetition training
- Competition training