How to integrate Compex in your training

  1. HOW TO INTEGRATE COMPEX IN SKI TRAINING

    USE OF COMPEX IN SKI

    Compex can be an the ideal partner to help you warm up muscles, prevent injuries, recover better and faster, and even develop strength.This booklet shows you 3 training plans:

    • Alpine competition: 8 weeks 
    • Long distance Nordic skiing over 10 weeks
    • Nordic skiing: 5 weeks

    The last part of this training guide targets seasonal skiers and/or snowboarders. The primary goal of this preparation is to reduce the risk of injury and avoid the manifestation of aches and pains.

    MAJOR MUSCLE GROUPS TO BE TARGETED

    • Alpine and freestyle skiing: Quadriceps (knee ligaments injury prevention) and core 
    • Nordic skiing: the recovery of the lower body muscle groups on Quadriceps and Triceps surae. The emergence of new competition standards, with more explosive speed requirements, engenders more intense electrostimulation techniques such as strength building. The importance of the upper body is increasing as well and can be integrated into this program.
    • Snowboard: Quadriceps and abs

    Download the training guide

  2. HOW TO INTEGRATE COMPEX IN CYCLING TRAINING

    WHEN TO START THE PREPARATION AND WHAT PLAN TO CHOOSE

    This booklet shows you two 12 week training plans to prepare for a race or sporting event:

    • The first plan (Page 4) is for cyclists who train up to 3 times a week
    • The second plan (Page 8) is for cyclists who train 4+ times a week or match any of the following criteria:
      • at least 4 workouts per week
      • more than 3 years of regular road cycling training
      • Regularly rank in the top 50% in competition

    The pre-requisite for this training is good physical condition and regular practice of a physical activity or sport during the previous months. If you have never used electro-stimulation in training before, it is strongly advised that you have a 2-3 week initiation and familiarisation of the chosen plan and the implications before taking on the plan in full.

    ADJUSTING THE INTENSITY = THE KEY TO SUCCESS!
    For Development sessions(Endurance, Strength, Resistance, Core stabilization) maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable).

    Intensity determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration is simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable. The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.

    Download the training guide

  3. HOW TO INTEGRATE COMPEX IN TRAIL PREPARATION

    WHEN TO START PREPARING

    • This booklet offers three training plans: a 23 km trail, a 42 km marathon and a 80 km trail. These 3 distances indicate 3 levels of difficulty: beginner, intermediate and advanced. Depending on the distance, the preparation will be from 8 to 12 weeks.
    • The prerequisite is an overall good physical condition with regular physical activity during the month previous to starting the training regime.
    • For trail runners who have never experienced electrostimulation, including qualitative sessions (strength), an initiation period of 2 to 3 weeks is strongly recommended.

    SIMILAR PROGRAMS ACROSS DIFFERENT COMPEX DEVICES
    Sometimes, Compex models will use different names to refer to the same program type. Below is a key so you can identify the correct program:

    • Capillarization = Oxygenation
    • Core stabilization = Muscle building
    • Training recovery = Active recovery
    • Ankle twist prevention = Explosive strength

    SETTING THE INTENSITY IS KEY
    For Development sessions (Strength, Core stabilization, Anke twist prevention)
    • Maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable). Intensity
    determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration
    is simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable.
    The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.

    Download the training guide

  4. HOW TO INTEGRATE COMPEX INTO MARATHON PREPARATION

    WHEN TO START PREPARING
    • Each training plan lasts 10 weeks.
    • The prerequisite for this training is to be in overall good shape and to train on a regular basis for several months before the race.
    • For runners who are not used to muscle stimulation (especially with the strengthening Program) a 2-3 week initiation is highly recommended before starting with the 10 week training plan.

    marathon

    ADJUSTING STIMULATION INTENSITY IS THE KEY!
    For Programs inducing powerful muscular contractions (Endurance, Strength, Cross training, Core stabilization)
    Maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable). Intensity
    determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration
    is simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable.
    The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.

    SEVERAL RULES TO HELP YOU ACHIEVE THIS:
    • Apply the electrodes according to the diagrams
    • Consider changing your electrodes on a regular basis. If the gel layer on the electrode deteriorates, it will be less conductive and you will not be
    able to achieve higher levels of stimulation.
    • Always look to progress:
    - Increase the intensity marginally every 3,4 or 5 contractions throughout a session.
    - In subsequent sessions aim to exceed the level of intensity reached in the previous session
    - It is often more comfortable to voluntarily contract the muscles, synchronised with the stimulation

    SIMILAR PROGRAMS ACROSS DIFFERENT COMPEX DEVICES
    Sometimes, Compex models will use different names to refer to the same program type. Below is a key so you can identify the correct program:
    • Capillarisation = Oxygenation
    • Core stabilization = Muscle building
    • Training recovery = Active recovery

    FOR TRAINING RECOVERY AND CAPILLARISATION PROGAMMES
    Increase the intensity gradually; it should produce visible muscular twitches

    DOWNLOAD THE TRAINING GUIDE

  5. HOW TO INTEGRATE COMPEX INTO TRIATHLON TRAINING

    HOW TO USE COMPEX IMPORTANT TIPS

    • This booklet offers three training plans: one for the short-distance triathlon, one for a Half-Ironman 70.3 triathlon (L) and a one for a Full-Ironman 140.6 triathlon (XL). The training plans outlined in this manual, incorporating the Compex sessions, are designed to run 10, 12 and 16 weeks respectively.
    • The prerequisite for this training is overall good physical condition with regular physical activity during the month previous to starting the training plan. It is recommended to have completed a shorter triathlon before preparing for the longer distance.
    • For triathletes who have never practiced electrostimulation, including qualitative sessions (endurance, strength, cross-training), an initiation period of 2 to 3 weeks is highly recommended before starting this full training regime.

    SETTING THE INTENSITY IS THE KEY TO SUCCEED

    For Development sessions (Endurance, Strength, Resistance, Core stabilization)
    Maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable). Intensity determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration is simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable.
    The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.
    Some general rules to help you train:

    • Observe the electrode placements indicated and note their polarity (+ and - ). For wireless devices: the + polarity is located on the electrodes where there is an on / off button; for wired models, the + polarity comes from the color wire (*for older generation devices, the + polarity is located alongside the red connector. 
    • Consider changing your electrodes on a regular basis. If the gel layer on the electrode deteriorates, it will be less conductive and you will not be able to achieve higher levels of stimulation.
    • Always look to progress:
      • Increase the intensity marginally every 3,4 or 5 contractions throughout a session.
      • In subsequent sessions aim to exceed the level of intensity reached in the previous session
      • It is often more comfortable to voluntarily contract the muscles, synchronised with the stimulation

    For Training recovery and Capillarization sessions:
    Increase the intensity gradually; it should produce visible muscular twitches.

    DOWNLOAD THE TRAINING GUIDE

  6. HOW TO IMPROVE YOUR WOD WITH COMPEX

    Functional training combines gymnastics, weights and endurance sports.

    Functional training athletes have to be proficient in a huge variety of disciplines. They run, row, climb rope, jump, move objects and practice Olympic weightlifting movements using dumbbells, gymnastic rings, boxes, kettlebells, bags and other items which serve as training aids.

    Functional training focuses on the development of ten athletic skills:cardiovascular and respiratory endurance, muscular endurance, strength, flexibility, power,speed, agility, psychomotor, balance and accuracy. The aim is to develop the capacity totrain with greater intensity for extended periods, utilising a variety of muscle groups.

     

    The WOD (Workout of the Day) is built around three principles:

    1. The movements are functional, or in other words, natural and easily transferable to everyday life: pushing, pulling, jumping, running or lifting a heavy object.
    2. The training is constantly varied. Rather than allowing the body to sink into a familiar routine or rhythm, and thus lessening the benefit received from the workout, functional training means you never know what to expect; training might include circuits one day (a sequence of exercises in a given time or for a set number of repetitions) and a singular activity the next: running or pure strength (such as deadlifting, backsquat or shoulder pressing).
    3. Training is always at high intensity; flirt with your own limitations: run as fast as possible, raise the bar with more weight, push yourself.

    Compex can be an the ideal partner to help you warm up the muscles, prevent injuries, recover better and faster, and even develop strength.

    In the next few pages you’ll see outlined the Compex programs recommended for functional training athletes...

    READ MORE

  7. INTEGRATING COMPEX INTO FITNESS TRAINING

    REGULARITY: THE KEY TO SUCCESS!

    You have a wonderful tool… the best training partner to sculpt your body and tone and shape your muscles. Patricia Soave, our expert trainer in Compex®, will help you to get visible results the same way she does for her customers.

    In order to get the best out of her programmes, you have to follow 3 basic rules:

    1) Regularity => A muscle that is not stimulated regularly will not adapt. You have to train minimum 3 times a week by muscle group for 4 to 6 weeks in order to get visible results.
    2) Intensity => To the maximum bearable intensity in order to stimulate as many muscle fibresas possible. At the beginning, the contractions might surprise you and you may ache in the days following. This is normal, because EMS will enable you to develop an important quantity of muscle fibres, more than during a normal bodybuilding training session.
    3) Combination of proposed exercises during contraction phase => Will enable you to shorten your training sessions with maximum efficiency, without putting any strain on your joints, but with heavier loads. The strength of EMS combined with voluntary contractions will multiply the benefits of your session. You will get a real muscular benefit!

    Read more (English version)

    Read more (Spanish version)

  8. WHAT IS COMPEX?

    What is Compex (muscle-stim) and how it works?

    Muscle stim is now an integral part of physiotherapy and pain management protocols. It has been a technique used by physical therapists for many years. Today, many leading athletes use electrostimulation in their training programme to optimise results. It is a perfect solution to prevent injuries and give the muscles the exact treatment they need at a certain point of time in a training schedule.

    Electrostimulation is not a miraculous technique; it respects how your body works.
    The principle of electrostimulation is very simple. It precisely reproduces the processes that occur when our brain orders muscles to contract. When we decide to contract a muscle, our brain sends a signal in the form of an electric current that travels at high speed along the nerve fibres up to the muscle, which reacts by contracting.

    In the case of electrostimulation, excitation occurs directly on the motor nerve using electrical pulses perfectly controlled to guarantee effectiveness, safety and comfort in use. In fact, muscles cannot tell the difference between a voluntary contraction (triggered by the brain) and an electrically induced contraction: the work done is exactly the same. It's completely natural!

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