Operation Manual

Endurance index
Less than 35 Over 35
< 50 Not sufficient medium
51 – 60 medium medium
61 – 70 medium fair
71 – 76 fair well
77 – 85 good very well
86 – 90 very well exceptional
> 90 excellent exceptional
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.