How to integrate Compex in your training

Whether you are a professional athlete or simply a “fitness enthusiast”, Compex offers a large range of products that can help you through all stages of training. CrossFit is a very demanding sport, where each detail can have a direct impact on your performance. From warmup to recovery, Compex helps hundreds of Crossfiters daily to add weight to their bars, or shave seconds off their times.

STEP ONE - PREPARE FOR PERFORMANCE

We have all been in that situation at least once. It's training time, yesterday’s session has done some damage on your muscles, but it is time to do it again today. Before you start warming up for the session, instead work on your mobility and roll those sore muscles.

Using Compex Ion™, our vibrating massage roller, you can massage large muscle groups and work on those sore muscles. Quads, calves, lower back - put the roller on the ground, use your bodyweight to apply pressure on the desired zone, and slowly roll back and forth for 45-90 seconds. Choose the intensity that suits you the best choosing from Ion’s 4 speeds.
For smaller zones, you can use our vibrating massage ball, Compex Molecule™. The same way you used the roller, put the ball on the ground or against a wall, and use your bodyweight to apply pressure on the desired zone. You can also use your hand if needed. Slowly roll back and forth for 45-90 seconds. Choose the intensity that suits you the best choosing from Molecule’s 4 speeds.

If your training session is targeting a specific muscle group, you can also add one of the 3 Compex massage guns from the Fixx range to your warmup  to activate the desired muscle group.
For example, let's say your training session involves a lot of squats (high reps, heavy…), you can use the Fixx to stimulate blood flow and activate your quads, hamstrings and glutes. Slowly go back and forth on each muscle for 45-60 seconds, applying the appropriate pressure. Choose the speed that feels the best and get ready for a great training session.

COMPEX TIP

• We all know how uncomfortable massaging a sore muscle feels, no matter the tool that you use. However, even if the feeling is not great at first, push through! Your muscles will thank you afterwards.
• Feeling tight in the hips when you squat? Loosen up the spot by working around the hips with your Fixx, massaging between the top of the quad and the hip bone (avoid the bone of course).

STEP TWO – SUPPORT THROUGH TRAINING

If you thought we were going to leave you alone after the warmup, you thought wrong. Compex is here to also support you during your training session, thanks to a wide range of bracing products, created to help you with your movements while protecting your joints.
Our bracing range will help you perform better. For example, the 5mm Knee is a compression knee sleeve designed to protect your knee through any kind of flexion (squats, lunges, Olympic Lifting…), while still being breathable and comfortable to wear. The same applies for the Trizone Arm, designed for demanding movements on your elbows. It has 3 compression points and a design that maintains comfort through performance.
And we offer even more products for ankles, wrists, calves… all your needs!

If you have a recurring discomfort in certain types of movements, or simply are looking at a workout with lots of reps that will especially affect one muscle group, you could also try to our Compex Tape. This waterproof kinesiology elastic band is perfect to relief pain and support your muscles.

COMPEX TIP

Take a look at our specific playlist on our YouTube channel about how to use Compex Tape on each muscle group.

STEP THREE - RECOVER AND GO HARDER

We have been saying it forever: recovery is as important as training (if not more)! Once your training is done, it is time to pull out the big guns to get your recovery. The better you recover between trainings, the harder you can go in the next one.

Thanks to our wide range of Compex Muscle Stimulators, you can recover faster by combining post-training programs (during the 3-hour post-training window), programs to reduce muscle soreness (24h post-training), and massage programs (anytime). Place your electrodes on dry skin as indicated on your Compex Coach App. Then select your program, and let Compex take care of your muscles for 20 to 25 minutes.

Thanks to the TENS programs on your device, you can also reduce joints pain caused by your training.

COMPEX TIP

If you want to strengthen your muscles or cover one muscular weakness that you may have, why not start a 6 to 8 weeks Compex Training Cycle?

• Your lower back always gives up first? 6 weeks of Compex and planks.
• You want to squat heavier? What about a strength cycle on your quads.
• You want to get bigger? Try a Hypertrophy cycle and get fast results.

Use these cycles as “extra credits” in the gym. Do them before or after your main class/WOD, with or without equipment, and watch yourself progress over the weeks. Compex will recruit 100% of muscle fibers and take your workouts to the next level.

WARNING

Obviously, it works… but it is not magic! We cannot promise you any results if your lifestyle is not optimal (diet, sleep, hydration, stress…). Compex is not a magical solution, but simply a tool that works if you put in the work. Be consistent in your trainings, and you will see the results.
#HardWorkPaysOff

To get back to recovery post-training, you can also include in the rotation the Compex Ayre™ compression boots. Increase blood flow with this technique, and evacuate toxins. The best feeling you can have after a tough leg-day session.

Lastly, we know Crossfitters are used to a daily dose of little aches here and there. That is why we also have a full range of Hot and Cold Compression Therapy to help with your painful joints. We offer 4 compression straps, with a gel pack that can be either hot or cold which will help with the pain. Your joints are not having an easy times through those tough workouts, help them recover better, and therefore last longer.

Compex helps Crossfitters daily with their performances, thanks to a wide range of solutions. We hope to have brought you a clear and detailed look on what Compex can do to help you perform better. Get ready to dominate your next workout!

Jeremy Leroux is a French triathlete and influencer. He has been in the sport since 2016, originally coming from the running world. Once a friend lent him a bike for a little while, he fell in love and thought "why not give this thing a go?". Today he is looking at Ironman distances and hopes to be on the starting mat as soon as possible.

Today with Jeremy, we break down how to get ready for your first triathlon. Getting started, investing in the right equipment, training splits and race day prep… we will cover it all and hopefully you’ll learn some helpful tips.

1 – BREAKING DOWN TRAINING AND NUTRITION

Compex: How many times do you train per week during race prep, and how do you split it between the three disciplines?

Jeremy: 15 to 20 hours, I try to bike 3 to 4 times per week, and about the same for running and swimming.

Compex: For someone who is looking to get started in triathlon, would you advise hiring a coach? Joining a group? Or simply figure it out on your own?

Jeremy: I think it depends on people. If it is your first one and the goal is just to have fun, asking advice around you can be enough. Read, document yourself and look at what others maybe doing. However, if your goal is to get better in the sport, joining a team is great because you have a coach and teammates. Your trainings are well put-together, and your teammates push you to perform every day. This is the optimal choice for long term.

Compex: When you start training for your first triathlon, should you focus on one discipline more than the two others? Or should you equally share time between the three?

Jeremy: I think that you should always train all three of them equally, unless you feel very weak in one of the three disciplines. It is always better to train your weaknesses more than your strengths. However, there is no shortcut. Training, regularity and patience will be your keys to success.

Compex: Often people get overly excited when starting a new sport, which is understandable. How important would you say it is to not over-train and add rest days to your week of training?

Jeremy: Your body needs to recover. Having a coach is better because he or she will plan your recovery times. If you don’t have one, listen carefully to your body and what messages it is sending you. I know you’ll want to do more and more, but this is the best way to put too much stress on your body and run out of gas, or worst, get injured.

Compex: Should you train transitions between disciplines?

Jeremy: Of course, there are specific sessions where your focus is on the transition, going from the swim to the bike, or from the bike to the run. I would say at least once a week, on shorter distances, but with a race day intensity!

Compex: In a sport where you need plenty of calories for those long efforts, how important would you say your nutrition is?

Jeremy: Of course, it is very important to stay on track with your nutrition. You need to fuel your body correctly in order to perform well during your training sessions. Make sure you have some cheat days occasionally though; it is good for the body and for the mind (laugh).

2 – INVESTING IN THE RIGHT EQUIPMENT

Compex: Where would you say we should start looking when getting ready for our first triathlon, and how much are we looking at in terms of investment?

Jeremy: Since it’s the first and you don’t know if you’ll keep doing it after your race is over, maybe do not invest in the most expensive stuff. Get a good road bike that you are comfortable with (this is where you’ll spend the most time probably). Then look for a good swimsuit for open water, and maybe a couple of accessories for pool sessions in order to work on technique. Lastly, find a good pair of shoes for your running, and your set! As you get better, it will get more expensive for sure, but to start, you don’t need all the bells and whistles.

3 – STEPS TO YOUR FIRST TRIATHLON

Compex: In your preparation, do you think there is any interest in partaking in shorter distances to test yourself, like a local 10km, a swim-run etc?

Jeremy: If you’ve done your training right, I don’t think that is necessary unless you are training for an Ironman, in which case it might be useful to train or shorter distances like a half marathon. In the case of a first race, I would say maybe do your own mini triathlon to train transitions and race day paces. You’ll be fine!

4 – GETTING SET ON RACE DAY

Compex: Morning comes, and the stress is there. Any tips you could give us to embrace the race day jitters?

Jeremy: That is completely normal! Even if you are just doing it for fun, you’ll feel the stress for sure. Embrace it. You’ve done the training, you’ve put in the work, so stay focused and have some positive thoughts. Breathing can really help with stress as well, so make sure you are calm and relaxed. Something that might help take some stress off your shoulders is making a race day checklist. I always do that, so I don’t panic if I forget to bring something with me to the race.

Compex: What is your go-to race day breakfast?

Jeremy: I highly recommend not changing your breakfast habits. Changes are the best way to stress out more. Stay in your routine. For me it’s oats and nuts with Greek yogurt, some fruit and dried fruit, and coffee of course. For an Ironman, I like adding some rice for digestion purposes throughout the race.

Compex: Since we are talking about very long efforts, how do you manage eating throughout the race?

Jeremy: I usually know at which point in the race I’m taking my little gels or bars. I also make sure I drink about every 10 minutes on the bike. It is very important to have a plan, so you don’t run out of energy at some point, and so you don’t eat too much at once.

Compex: Do you warm up for the swim part the morning of the race?

Jeremy: For sure, I always warm up for the swim if possible. If not, I’ll use resistance bands to wake up the muscles, massage stiff areas with my Fixx 1.0 and maybe even use the warmup program of my Compex to make sure I am ready to go.

Compex: What is the most important thing to focus on before your race?

Jeremy: There is not one particular thing. Stay focused and don’t forget to enjoy the experience. You’ll probably remember your first triathlon forever, so soak it in while you can!

And there you have it! Tips, tricks and motivation for your first triathlon. Let us know if you’ve used any or if you found any of them particularly useful. Compex is looking forward to hearing about your first triathlon story!

Physiotherapist and L1 CrossFit Trainer, TJ García walks us through integrating Compex with your functional training routine.

Compex: Hi TJ, hope you're well! What benefits does Compex give you for your functional training?

TJ García: Sometimes functional training focuses on all-over exercises such as squats, dead lifting, and others. But we mustn’t forget the need for exercises that target specific areas, in order to avoid potential imbalances that can stop us from seeing improvements from these workouts. In these cases, electrical stimulation can help us to work on a specific muscle, such as the gluteus medius through squats, to make sure that the knee doesn’t go inwards.

It also helps us to gain strength since electrical stimulation helps us increase the number of muscular fibres that respond to contraction, making it more powerful and efficient. We can also work on muscle resistance to make the muscles more resistant to fatigue. It is a great help in recovery, because it helps our muscles to relax, and it vascularises the area, cleaning waste products away from the muscle, which are generated when we train.

Other benefits are the convenience of being able to stick on some electrodes anywhere, at a competition, in the car, before and after training, and with wireless technology you can easily include it in your training.

Compex: How would you define Compex in 3 words?

TJ García: Effective, convenient and versatile.

Compex: Do you have any tips for anyone starting functional training?

TJ García: Always start off with a good trainer who corrects your technique, and have the patience to learn to do the movements properly.

Compex: What is it that makes functional training attractive and essential to you?

TJ García: The fact that it helps us become more agile and stronger for our daily life, for lifting suitcases or children, having a strong and healthy back, being able to run after your child or your niece or nephew without getting out of breath, at the end of the day it helps us enjoy life more.

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

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

WHEN TO START PREPARING

If you love nothing more than taking on challenging trail runs, then why not learn about our Compex devices can help you enhance your performance? We've put together a training guide to help you integrate your Compex device into your training regiment.

• 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

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.

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

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

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...

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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)