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