Author: Jim Bruskewitz
Let’s take a practical approach to E-stim training. Those of you that train with E-stim certainly use the active recovery to maintain frequent, high quality training. The Globus offers many strength training programs that can do as much for your training as the active recovery does. These benefits are real and quickly felt. Here’s a very basic and powerful approach that I know from personal experience works extremely well.
I chose two prime mover muscle groups for cycling and running for discussion purposes. Other muscle groups could be substituted or added. A muscle group can be trained for strength every 48 hours to allow for recovery. One could strength train daily using this convention if muscle groups were assigned to alternate training days. The example that I will develop below progresses the load (mA), applies a training stress regularly over an extended period of time, and takes into account that particular strength adaptations are gained in a six to eight week period. (Continuing specific strength training for longer periods of time is inefficient). Other programs that incorporate these characteristics can be successful too. This example is simple and straightforward and it works!
Phase 1 (six weeks of Max Strength)
nota bene: The mA levels in the table are suggested. A progressive load pattern should be followed. The loads (mA) increase in the 5% to 10% range every four to seven days. After the first 10 to 14 days of strength training, when soreness has subsided, be aggressive when finding a mA level that is tolerable. mA levels for different muscle groups may vary since the degree to which different muscle groups contract at a given mA level is quite often different. Find a mA level by feel as well as trial and error for each muscle group, and progress with the 5% to 10% increase every 4 to 7 days in mind.
(See Phase 1 chart)
What to expect:
• Measureable increase in limb girth
• Increased muscle definition
• Increased power most noticed when hill climbing
Phase 2 (six weeks of Resistive Strength)
nota bene: The mA levels in the table are suggested. A progressive load pattern should be followed.
The loads (mA) cannot continue to increase by 5% to 10% every four to seven days. Since training has been preceded by six weeks of Max Strength training and the period of Delayed Onset Muscle Soreness is over, find a mA training level that is just tolerable and, by trial and error, proceed with this perceived exertion in mind.
(See Phase 2 chart)
What to expect:
• Continued Increased muscle definition
• General increase in power with endurance
Phase 3 (six weeks of Endurance)
nota bene: The mA levels in the table should be high. This is a relative and individual level.
Adaptation to E-stim training has been achieved. Be aggressive with the settings. Continue to use trial and error with the settings to determine a training load that allows for recovery within 36-48 hours.
(See Phase 3 chart)
What to expect:
• Increased power at aerobic effort levels
• reduced muscle burn when workload increases during long efforts
• lower incidence of “dead legs” from high training loads
One can certainly get fancier with a periodized approach to E-stim strength training. Mixed phases, where one trains for more than one kind of strength within a week block of time, are often used. We’ll discuss that sort of thing in this forum in the future. For now, know that a simple straightforward approach will deliver dramatic results. Charge your batteries-your pads are calling.