I-Tech T-ONE EVO I - Programs

IACER SRL MNPG05-07 Ed. 29/03/10 Pag. 43
S06 • Basic strength.
The Basic strength program is used in sport to develop basic strength, which for definition is
the maximum tension that a muscle can exert against constant resistance. The contractions
alternate with periods of active recovery during the work phase, allowing the muscle to be
trained without subjecting it to stress and improving oxygenation of the same muscle.
The following basic procedure will enable you to obtain the first results: two sessions per
week (for each muscle region) for the first three weeks at medium/low intensity (20-30mA),
three sessions per week for the next three weeks at high intensity (30-50mA).
Intensity must be increased gradually treatment by treatment, without overstraining the
muscles. Suspend training for a few days in the event of fatigue and proceed with the “S 02”
program.
S06 Basic strenght
Total duration: 30 minutes
Biceps (photo 02/15),Triceps (photo 03/16), hand extensors (photo 04), hand flexors (photo
05), Deltoid (photo 06).
Abdominals (photo 01/20), Pectoral/Breast (photo 07/17), Trapezius (photo 08), Large dorsal
(photo 09), Gluteus (photo 19)
Quadriceps/Thighs (photo 11/18), Biceps femoris (photo12), Calves (photo13), Anterior Tibial
(photo14).
Phase 1
Phase 2
Ph
ase 3
Phase 4
5 min. warm up
10 min.
13 sec. recovery
7 sec. contraction
10 min.
14 sec. recovery
6 sec. contraction
5 min. recovery
S07 • Speed (Fast strength).
This program is designed to increase speed in fast athletes and develop it in athletes lacking
the quality.
The exercise assumes a fast pace and the contraction is short, as is the recovery. It is usually
best to complete a three-week basic strength cycle of increasing intensity before using this
program. Then continue with three weeks of fast strength three times a week at high intensity
(30-50mA) during the contraction.
S07 Fast strenght
Total duration: 26 minutes
Biceps (photo 02/15),Triceps (photo 03/16), hand extensors (photo 04), hand flexors (photo
05), Deltoid (photo 06).
Abdominals (photo 01/20), Pectoral/Breast (photo 07/17), Trapezius (photo 08), Large dorsal
(photo 09), Gluteus (photo 19)
Quadriceps/Thighs (photo 11/18), Biceps femoris (photo12), Calves (photo13), Anterior Tibial
(photo14).
Phase 1
Ph
ase 2
Phase 3
Phase 4
3 min. warm up
10 min.
14 sec. recovery
6 sec. contraction
8 min.
10 sec. recovery
5 sec. contraction
5 min. recovery