Compex Training

Everything related to training with your Compex. From incorporating it into your workout routine or getting the most out of your recovery days, we've got you covered.

  1. How Compex® Can Help Your IRONMAN Training

     

    Training for an IRONMAN?

    Whether this is your first or you’ve tackled many IRONMANS, you know that you’ll need to put heavier-than-usual loads on your body to meet your training plan.

    During training, you put a ton of stress on your body. All that amount of pressure can lead to injury before, during, or after race day. What can you do? Using electric muscle stimulation (EMS) and transcutaneous electrical nerve stimulation (TENS) may be the final puzzle piece in your triathlon training plan to help you keep healthy for your IRONMAN and beyond the finish line.

    Why EMS and TENS?

    EMS and TENS is an essential part of IRONMAN training because it helps increase strength, endurance, stamina, and recovery, all of which help maximize performance.

    Lisa Bentley, 11-time IRONMAN Champion, coach, speaker and author of An Unlikely Champion says, “I have used TENS to reduce pain around a few different injuries—inflammation of tendons, lower-back tightness, and subsequent SI joint issues. I have used EMS to stimulate the muscles which often get turned off due to injury.”

    What are EMS and TENS?

    Basically, EMS mimics the way your body works to cause your muscles to contract. Your muscles act as if you’re working out. Except, instead of voluntarily firing off (because you, say, lift something), the muscles fire when given a very particular electrical impulse from your Compex® device. The TENS can help relieve muscle pain due to injury and over-training. The TENS setting on your Compex delivers small, safe, electrical signals through conductive pads to stimulate the nerves under your skin. It relieves pain in two ways: by helping the body to release natural painkillers (called endorphins) and by blocking pain messages.

    Using Compex® During Training

    Using Compex during your training can help you gain muscle strength in hard-to-reach areas and strengthen muscles when injured. “I had patellar femoral pain, I used EMS to stimulate the medial quadriceps muscle to get stronger and activated so that it could help hold my knee cap in place and counteract my overactive ITB from pulling my kneecap to the outside,” explains Bentley. “I had used EMS when I had a stress fracture to keep the surrounding muscles activated while we rested the bone and joint as they repaired. That way, when the bone was healed, I was able to return to training faster since the normal muscular atrophy had been reduced or eliminated.”

    Compex for Recovery

    Also, Compex can also activate muscles on recovery days to enhance blow flow, which in turn helps heal your body. “Training is the process of stressing out muscles and breaking them down. Improvements come during the recovery phase where the muscle gets stronger and more resilient,” shares Bentley.

    Ironically, injuries happen when you overload muscles and tendons. Recovery from injury occurs when you gradually introduce load to the muscle or tendons. You cannot have rehabilitation without introducing a controlled load. Adding in your Compex device to your training allows for that controlled load by stimulating the muscles.

    Compex for Warming Up

    On top of strength and recovery, you can use your Compex for an effective warm up. The pre-designed programs can target the specific muscle groups you’ll be using, whether you’re in the locker room, at your desk, or sitting next to the pool. The great thing about using Compex during your IRONMAN training is that it’s portable so you can multitask and warm up as you make your way to the pool or set up your bike for a ride. And, it reaches muscle groups that are hard to reach from a regular warm-up.

    Supplemental Tool

    Compex is a tool to supplement strength and endurance programs. You can use the conditioning pre-designed programs to supplement weight training on the same day. Say you focus on training legs one morning, you can use EMS strength on the same muscles that evening, and follow up with active recovery. This helps to fire up your muscles a little quicker than training alone.

    You’re putting in a lot of hard work for your IRONMAN. You want to wake up feeling refresh and ready to train each day. In addition to your plan, make sure you get proper sleep, eat well, and use your Compex for an all-around solid training routine.

    Shop for a Compex Device

    The contents of this blog were independently prepared, and are for informational purposes only. The opinions expressed herein are those of the author and are not necessarily indicative of the views of any other party. Individual results may vary depending on a variety of patient-specific attributes and related factors.

  2. How to Recover for Better Triathlon Training

     

    Let’s face it. Training for a triathlon is a huge time commitment. And if you want to get better, you’ve got to put in the work. But, what if we were to tell you that you don't need to add longer, harder workouts to be a stronger triathlete.

    What’s the key to better triathlon training? Recovery.

    Depending on your fitness level will determine the number of training weeks you’ll need to cross the finish line strong, and safely. But to train your best, you need to make sure you give your body optimal recovery between workouts.

    Whether your goal is to set a new PR or finish the race, here’s how to recover for better triathlon training.

    Set Your Recovery Day

    No matter what triathlon training schedule you use, you should set one day as a full recovery day. A recovery day can be partaking in a yoga class, going for a long walk, taking a hike, using your Compex® device, or even indulging in a sports massage. You’re giving your body a break from the intense training, which you need to prevent overworking your muscles. So, choose one day a week as your recovery day, and stick to it. Your body will be happy, and you’ll gain more strength during training.

    Foam Roll Post-Training

    Also known as self-myofascial release (SMR), foam rolling is designed to work out the knots (also called trigger points) in your muscles. Myofascial adhesions can develop through stress, training, overuse, underuse, movement imbalances, and injuries. Mainly, the knots are points of constant tension and addressing them can have a positive effect on your workouts. Ignoring them can lead to muscle fatigue and may cause injury.

    While foam rolling can be uncomfortable, you control the pressure, and over time, you’ll be able to release the pain and relax the muscle. Tension can be released from the affected area, increasing blood flow and nutrients to the muscle tissue, and improving range of motion (ROM) for a more effective triathlon training program.

    Ice Your Muscles

    Got a sore muscle or slight inflammation? Ice therapy (cold therapy) can help a minor muscle-related injury because it can help reduce swelling and improve blood flow to the affected tissue. According to one Harvard Health study, applying ice to the sore area for 10 to 15 minutes is one of the cheapest, simplest, and a most effective way to manage swelling.

    Shop our HyperIce®or ColPac® collections for ice recovery.

    Use Your Compex® Device

    Electric muscle stimulation trains your muscles in a way that traditional workouts alone cannot. While you can use your Compex® device before or during your workouts, the recovery mode helps activate the muscle to contract based on the amount of resistance applied through the device. You can also use the TENS program, which helps to alleviate pain by either inducing an endorphin release (Low-Frequency TENS programs) or to block the pain signals to the brain through the Gate Theory (High-Frequency TENS programs). Regardless if you use EMS or TENS, your Compex device can help flush lactic acid, replenish muscles with nutrient, and get your body ready for the next workout.

    Learn more on EMS and TENS.

    Whether you’re looking to compete in a sprint triathlon or an IRONMAN, one of the most effective ways to train is to focus on your recovery, so your body is healthy, strong, and ready to compete.

    The contents of this blog were independently prepared, and are for informational purposes only. The opinions expressed herein are those of the author and are not necessarily indicative of the views of any other party. Individual results may vary depending on a variety of patient-specific attributes and related factors.

    HyperIce® is a registered trademark of HyperIce, Inc.

    Shop for your Compex® device.

  3. The Benefits of Using Your Compex® During Triathlon Training

     

    Before you add another workout to your training schedule, look at how you can be more efficient.

    It’s hard enough to find the time to train for one sport, let alone three. But triathlon training can be easier than you think. The key to finishing your triathlon strong is efficiency, not excruciating, joint-smashing workouts.

    So how can you effectively train? Adding your Compex® device to your routine can help you build strength, improve endurance, and recover quickly.

    Whether it’s your first triathlon or you're looking to set a new PR, here are the benefits to using your Compex® device during triathlon training.

    Warm-Up Assistance

    A gradual warm-up loosens up your muscles and improves the elasticity of them so your body can do the hard work during training and competition. Without a proper warm up, you’re more prone to an injury. The Compex® devices offer warm-up programs that deliver tiny electric pulses to the targeted area to help improve blood circulation and loosen up your muscles.

    Builds Muscle Strength and Endurance

    When Compex® electric muscle stimulation (EMS) is added to your triathlon training routine, it helps maximize your muscular effort by engaging a higher percentage of muscle fibers. You have two types of muscle fibers: Type 1 and Type 2. Compex targets both Type 1 slow twitch muscle fibers which impact endurance and Type 2 fast twitch muscle fibers with impact power and explosiveness. In other words, you can select specific pre-designed programs that can help you build strength and endurance quicker than if you just swim, bike or run. The Compex device allows you to target multiple muscle groups that you’ll use during triathlon training without having to do longer swims, runs or bike rides. It also strengthens the harder-to-reach muscles that prevent injuries from the primary muscles groups you use during a run, bike or swim.

    Small and Portable

    Whether traveling, at work or gym, the Compex® device is easy to use and take with you, wherever you go. It’s great to use while at work, either warming up or recovering from tri training. If you travel and may not have time to do your regular workouts, then throw on the electrodes for a quick session to at least keep your muscles working and prevent strength loss.

    Recovery Made Simple

    A sports massage usually is an excellent way to recoup from a tough workout, but you may not have that luxury. The Compex® device offers pre-designed recovery programs, one being a muscle relaxation/massage program, which runs at the lowest frequency to help relax the muscles that are fatigued from your tough workout.

    The contents of this blog were independently prepared, and are for informational purposes only. The opinions expressed herein are those of the author and are not necessarily indicative of the views of any other party. Individual results may vary depending on a variety of patient-specific attributes and related factors.

    Shop for your Compex® device.

  4. Biceps like Phil Heath

    The first thing you might notice about Phil Heath are his biceps. Building arms the size of many athlete’s thighs is no small task so if you want to look like the legend, you’ll have to work like him, too.

    The use of a NMES device such as Compex® can build muscle strength and density by utilizing the full potential of a muscle group. Maximize the bicep “pump” with this Compex routine:

    The Prep

    The Compex Pre-Warmup program uses low frequency electric waves to help increase local blood flow and the temperature of a muscle group in under 5 minutes to help reduce risk of injury and potentiate your muscles. Place the electrodes on the biceps and perform some bodyweight “air curls” before your session.

    The Pump

    The Compex Resistance program helps maximize muscular effort by activating both Type 1 (slow-twitch) and Type 2 (fast-twitch) muscle fibers to increase strength and enhance full performance potential. During the contraction phases of the program, perform your favorite “bicep pump” exercise and let your NMES device maximize the contraction!

    Check out our Bicep page to learn about pad placement and videos with some of the movements you see below.

    Some of our bicep favorites are:

    Incline Hammer Curl

    EZ Bar Curl

    Wide-Grip Barbell Curl

    Overhead Cable Curl

    Dumbbell Curl

     

    The Prize

    Your session is done - maximize the rewards! The Compex Active Recovery program will help you recover faster for your next session and reduce delayed-onset muscle soreness. This program should be used just after your session to stimulate blood flow to help bring nutrients to the muscle group.

    Put on that tank top, head to the beach.

    “To be a champion your goal is to be a little bit better each day, making sure that every day is an opportunity to be your best.” - Phil Heath

  5. Compex + Resolutions = Success

    Resistance Program

    The preset Resistance program is the most “bang for your buck” among the training programs. By activating both Type 1 and Type 2 muscle fiber types, you can help to maximize the muscle contraction and get the greatest strength gains. Although this program can be used as a stand-alone routine (yes, even while you sit on the couch!) it may be best utilized in conjunction with some body weight exercises such as squats, push-ups, or calf raises depending on what you want to train. By taking your body through range of motion during each contraction, you’ll get even more benefit of the program to help increase your squat, vertical jump, and increase muscle mass!

    Active Recovery Program

    The moments immediately following a tough workout can be some of the most critical for recovery in a number of ways. Using the Active Recovery program within thirty minutes of your workout can help reduce lactic buildup, muscle soreness and fatigue so that you’re better prepared for the next session. By starting at a higher frequency and gradually tapering down, this program can be used as an effective cool down method.

    Recovery Plus Program

    In the hours and days following a workout, using the Recovery Plus program will have the most benefit to ensuring your preparedness for the next session. Using a low frequency pulse, this program helps to increase local blood flow back to the muscle tissue to help keep it mobile and fight muscle soreness. A perfect rest day choice, stick on your electrodes for a relaxing weekend as you plan out your next week in how to continue towards your goals.

    We know you’re ready to put in work this New Year and Compex is here to help meet your fitness goals. Train, recover and PR with Compex into 2018!

  6. Fuel to Compete: Recovery Nutrition for Athletes

    The more experienced I’ve become as a competitive athlete the more I’ve learned to not only recognize, but prioritize, my recovery. As a high school and collegiate athlete, many of these realizations came through anecdotal experience or loose “research” (let’s agree that the magazines at the grocery store checkout shouldn’t be where you look to for reliable advice). Over the years, however, with increased levels of experience, maturity and influence, I’ve fully adopted the respect that recovery is due in a culture overdone and beatdown by unending “hard work.” One of the most significant factors to a lifetime of recovery practice has been through improving and growing in my understanding of the ultimate fuel - nutrition.

    There’s are an overwhelming number of resources, supplements and diet programs available when it comes to the world of “nutrition” and the task of finding the best option for any individual can be confusing or discouraging. For that reason, I’ve narrowed down to a few of the most valuable areas based on some of my own experience as I’ve navigated myself through this process, most deliberately in the past few years as a competitive athlete and fitness professional.

    Workout Carbs

    As you go through your training session, your blood glucose and glycogen stores are reduced and are responsible for the feeling of fatigue and low energy immediately following a workout. In true glycogen depletion, an athlete will experience what many call “hitting the wall” or “bonking” which can be a miserable experience for the individual in which the body no longer has fuel for the desired performance. Refueling blood glucose during and immediately after a tough workout is invaluable not only to recovering from the immediate session, but for future activity as well. High-glycemic and easily digestible carbs, such as a dextrose powder, are an effective way to refuel and replenish blood sugar stores for maximal recovery.

    Post Workout Protein

    The post workout protein shake isn’t just a gimmicky habit of meat heads with shaker bottles. To maximize muscle growth and repair tissue damage, the period of time immediately following a workout, commonly referred to as the “window of gains,” is a crucial time in regards to the relationship between nutrition and recovery. Practice taking in about 15-30g of protein, ideally in liquid form so that it digests quicker, within an hour of your training sessions along with some of those carbs!

    Electrolytes

    Some may say they sparkle, but athletes sweat. A lot. Whether you’re actually producing droplets on your forehead or it’s dripping down your arms or not, the highly charged body of an athlete is especially prone to the effects of dehydration and can suffer in performance as a result. When we sweat, we lose a lot of the mineral salts in our body along with the actual volume of fluids. Total hydration, therefore, isn’t just about replacing the water that your body has lost but also the electrolyte balance. Supplementing with electrolytes, especially for a highly active individual, can be vital to optimize balance and recovery.

    Fish Oil

    Much of the modern Western diet ranks poorly in the relationship of Omega-6 to Omega-3 fatty acids in our bodies which has resulted in chronic inflammation. Supplementing with fish oils can be tremendously effective in balancing these ratios, reducing inflammatory responses, and improving health and performance as a result. Omega-3’s are considered “essential” because we can only get them from our intake - our bodies can’t produce this by itself. Since our diets lack more natural sources, such as fish, supplementing these vital fatty acids with fish oil capsules can help increase muscle growth, inhibit tissue damage, reduce muscle soreness, increase immunity to disease, and even improve cognitive, heart and lung function.

    It might seem easiest when you’re rushed to go through a drive-through or grab the easiest “healthy” option off the grocery store shelf, but understanding the role of nutrition as fuel to your body is an undeniable truth to increasing athletic human performance. The effort you put towards learning how to optimize your recovery from within will repay you more than you’re due for a healthier, stronger life.

  7. Resistance Program: The King of Gains

    Resistance Program: The King of Gains

    The researchers behind your Compex® device have been able to create highly effective training and recovery programs using electric stimulation and highlighted the best of technology into the programs you find on your personal device. Each program contains it’s own unique programs but among those used for training, one program stands out: Resistance.

    What is it?

    The Resistance program begins with a pre-warmup phase to prepare the muscle by gently increasing blood flow. The “working” portion of the program rotates through cycles of a more intense contraction phase, followed by an active recovery phase. After the last cycle, the program finishes with a cool down phase to ramp down the activity of the muscle fiber.

    How does it work?

    The Resistance program is one of the strength programs offered in personal Compex devices and is found in all four devices. The program targets both Type 1 (“slow twitch oxidative”) and Type 2a (“fast twitch oxidative”) muscle fibers. Although slow twitch is generally associated to aerobic performance, such as long distance running, and fast twitch often credited to power athletes. Most people are about 50/50 in the division of slow and fast twitch muscles so general fitness enthusiasts, especially those who train in CrossFit-like methods, will benefit most from this program.

    How should I use it?

    The Resistance program could be used as a stand-alone training session or in conjunction to your regular routine. Although you could literally sit on your couch and benefit with some muscle activity with your device, the most effective way is to take your body through a controlled range of motion while using the device. Common practices would be to perform bodyweight or lightweight squats with electrodes on the glutes, hamstrings, or quads or to exercise an upper body pulling exercise with placement on the lats or mid back. You can find many of these recommendations on the Compex website or blog!

    An “electric stimulation device” might seem extreme, but the use of electric currents to activate the muscle can be a powerful tool made available through scientific understandings of our body and is becoming increasingly more mainstream among both fitness hobbyists and elite competitors. With programs such as Resistance in your Compex device paired with healthful living practices, you can achieve greater performance potential which can lead to a healthier and stronger self.

  8. Compex Workout - Saturday April 22nd

    Metabolic Conditioning

    3 Rounds for Time of:

    400m Run

    21 KB Swings @ 53/35#

    12 Pull Ups

    **14 Min Cap

    Pad Placement will be:

    Pad Placement: Low Back

    Program: Active Recovery

  9. Compex Workout - Friday April 21st

    Todays workout begins to develope more Gymnastic Skill development while still testing your general conditioning.  Finish your Friday with Active recovery for your shoulders and mid back.

    Metabolic Conditioning

    4 Rounds:

    2 minute Row @ 60%

    2 minutes HS walk /Hold

    2 minutes MuscleUps

    2 minutes alternating Pistol Squat

    2 minute rope climb

    Compex 

    Pad Placement:

                                                                

    Program: Active Recovery

  10. Compex Workout- Thursday April 20th

    Todays workout is focused on building leg strength and finishing with a high intensity metabolic push. During your squats make sure to focus on accelerating our of the down position. Don't forget to post your reps in the comments after finishing the workout.

    Strength

    Back Squat 3 x 5

    *Focus on speed out of the bottom

    Metabolic Conditioning

    3 Rounds for Time:

    12 Toe to Bar

    12 Front Squats @105/75#

    12 Broad Jumps (4')

    **8 Minute Cap

    Compex 

    Pad Placement: Quads

    Program: Resistance

    Level: 2

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