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At its default settings, Explosive Strength Program runs at stimulation frequency of 105 Hz, which
generates30of3‐secondcontractionsfollowedby25‐secondactiverest periods.
Strength programs are suitable for athletes involved into sports requiring maximum speed,
explosivenessandmusclepoweroutput,suchasOlympicweightlifting,sometrack
andfielddisciplines
etc.
The trainingeffect of Explosive Strength Programis very similar to the effect of several setsof weight
trainingingymfor1‐3repsat90‐95%of1RM(maxweightrepetition)load.
In the longer run, Strength Programs work very well in conjunction with
Explosive Strength Programs
(e.g.4weeksofStrength+2weeksofExplosiveStrength).
MaximumSpeed
Maximum Speed Program targets the fastest muscle fibers in order to improve speed and power
characteristics of the stimulated muscles and is designed for experienced athletes with high levels of
tolerance for muscle stimulation. It’s
based on the original muscle stimu lation recommendations for
Olympiclevelsprinterstrainingbythe“fatherofelectrostimulation”ProfessorKotsandoneofhisearly
earlyadopters–OlympicsprinterCharlesFrancis.
MakesureyoufeelyourselfcomfortabletoleratingStrengthandExplosiveStrengthtrainingprogramsat
high intensity settings (>70%) before
trying out Maximum Speed program, as it’s definitely not for
everyone.
Atitsdefaultsettings,MaximumSpeedProgramrunsatstimulationfrequencyof120Hz,whichprovides
only10ofsuperpowerful10‐secondcontractionsmixedupwith50‐secondfullrestperiods.
TheMaximumSpeed Programeffectissimilarto
100%+new1RM(maxweightrepetition)trialinweight
training.
In the longer run, Maximum Speed Program is strongly recommended to be preceded by at least 2
weeksofveryintensiveExplosiveStrengthPrograms.
ADDITIONALPROGRAMS
In order to stay effective, Additional Programs do not depend as much on the
accurate long term
planning and executionas Main Programs do. In general, you are free to runAdditional Programs any
timeyoufeelfreeit’ssuitable,however,dependingonaprogram,therearestilladvisedusageforeach
ofthem.Also,indifferencefromMainPrograms,whicharemainlyusedfor
theactualtrainingpurposes,
AdditionalProgramsaregenerallyadvisedtobeusedforpost‐trainingrecoveryandrelaxationaswellas
forpre‐trainingpreparationandwarmups.
ActiveRecovery
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