How to train maximum strength with SKE
Training maximal strength is a crucial element in improving sports performance and overall physical well-being. Using the SKE for this type of training offers numerous advantages due to its safety, effectiveness, and versatility. Let's see how to properly perform an exercise to train maximal strength with the SKE.
Preparation for training
Before you start, it is important to make sure that you have properly adjusted the saddle and handlebars of the SKE to ensure a comfortable and safe posture. Wear appropriate sportswear and shoes with a stable sole.
Loading and repetition
Training maximal strength means using a load greater than 70-80% of your theoretical maximum. With the SKE, this translates into high resistance setting. Follow these steps:
Set the load: Adjust the resistance so that you can perform the movement slowly, at a rate of between 5 and 30 pushes per minute (spm). Each push should last between 1 and 5 seconds.
Determine your ceiling: Your ceiling can be checked via the dedicated app or the graphical interface of the SKE's touch display. This will allow you to set an appropriate load for your workout.
Performance of the exercise
For effective maximal strength training, follow these steps:
Series and repetitions: Perform 6-12 sets with 6-10 total repetitions (3-5 per leg).
Recovery: Between each set, take a 60-second recovery. Between each push, take a short break to relax, inhale deeply and fully, contract your abs to the maximum and bend your arms slightly.
Pushes: Pushes should be performed with high resistance, at a slow pace, maintaining constant muscle tension. The applied force should be at least equal to your body weight or 40-50% highe
This kind of exercise is most useful for all athletes, of any sport discipline; it can be performed several times a week, even on alternate days, either before or after competitions or strenuous training.
Semi-isometric exercises
A particularly effective variation for maximal strength training is the semi-isometric exercise:
Duration of thrusts: Perform thrusts that last more than 5 seconds, up to 10 or more seconds.
Series and repetitions: Perform series of 2-6 pushes (1-3 per leg) with very high resistance and a strength commitment around 90-95% of your maximum.
Monitoring: During these exercises, it monitors the force applied by displaying it in kilograms (Kg) on the display interface.
Maintaining high muscle tension for such a long time results in a noticeable improvement in strength and coordination skills; it also affects muscle recovery and preparation for an upcoming effort (competition or training).
Conclusion
Training maximal strength with the SKE is an effective and safe way to improve sports performance and physical well-being. With the ability to set high loads and monitor each push, the SKE allows for targeted, individualized training. By incorporating these exercises into your routine, you can achieve significant improvements in strength, recovery, and overall health.
