The main training sessions with the SKE

The SKE is an extremely versatile device that allows for variable training sessions in terms of duration and intensity, adapting perfectly to each person's needs. In this article, we will explore three main types of training sessions:

• Typical session: Provides a balanced workout that improves strength and power without causing excessive fatigue.

• Micro session: Perfect for those with limited time, it promotes general well-being and mood, and is easily integrated into the daily routine.

• Extended Session: Provides a comprehensive and in-depth workout, significantly improving athletic performance and recovery.

Typical session

A typical SKE training session is structured to provide a complete and effective workout in a relatively short time. Here is how it is structured:

1. Warm-up Phase:

• Duration: About 5 minutes.

• Goal: To prepare the muscles and cardiovascular system for training, preventing injury.

2. Preparation Phase:

• Duration: 3-5 minutes.

• Goal: To stabilize the body and activate major muscles before strength and power exercises.

3. Exercise for Maximal Strength:

• Duration: 10-15 minutes.

• Structure: 6-12 sets of 6-10 repetitions (3-5 per leg) with 60 seconds of recovery.

• Goal: Use a load above 70-80% of your theoretical maximum to increase muscle strength.

If you are interested in this type of exercise, you can also read the article How to train maximal strength with SKE for more information.

1. Exercise for Interval Power:

• Duration: 5-10 minutes.

• Structure: High intensity intervals followed by short recovery periods.

• Goal: To improve muscle power and endurance.

A full session of this type usually lasts between 20 and 30 minutes and can be repeated several times a week, possibly even every day. This type of training does not cause excessive fatigue, making it compatible with other sports activities.

Micro session

Micro sessions are ideal for those who are short on time or want to incorporate short moments of physical activity into their day, perhaps even during work. Here's how to structure them:

1. Overall Duration: Less than 10 minutes.

2. Example of structure:

• 6-12 sets of 20 pushes at increasing intensity with 30 seconds of recovery.

• Alternatively, perform a series of 50-100 pushes at medium intensity, repeating it at every available break during the day.

Micro sessions are perfect for improving general well-being, mood and fitness. They can be repeated several times a day, offering a simple and effective way to stay active.

Extended session

Extended sessions are designed for those who want a comprehensive and in-depth workout, useful for both advanced athletes and avid sportsmen and women. These sessions combine different exercises to stimulate different physical conditioning. Here's how to structure them:

1. Total duration: 30 to 45 minutes, up to 60 minutes for particularly intense workouts.

2. Example of structure:

• Warm-up: 5-10 minutes to prepare the muscles.

• Maximal Strength Exercises: 15-20 minutes, with 6-12 sets of 6-10 repetitions.

• Power and Endurance Exercises: 10-20 minutes, with high intensity intervals alternating with recovery periods.

These sessions can be repeated 2-3 times a week and are especially beneficial for those who do not participate in other sports or for those who wish to supplement and enhance their training program. Extended sessions are ideal for improving performance and reducing recovery time.

Conclusion

The SKE offers a wide range of workout options to suit any lifestyle and fitness level. Whether you choose a typical, micro, or extended session, the important thing is to maintain a regular routine to maximize the benefits to your health and well-being.