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  1. Compex Meets... Alexis Gsell, Patrice Paquier & Anael Huard

    Compex sat down with Alexis Gsell, Patrice Paquier & Anael Huard, who are members of the French Ski Federation, to discuss their experience integrating Compex with their ski training. 

    Most athletes havetheir own Compex that they use regularly sincethe launch of the brand (over 30 years ago). There arefour preferred uses: warming up the muscles, injury prevention, improved recovery and strength development.

    • For recovery, athletes use Compex in the late afternoon after a running or cycling session,
      using the programs Capillarisation and Active Recovery. These programs work well together for a superior
    • For injury treatment such as tendonitis or contractures, athletes use recovery programs to improve
      recovery time and reduce pain.
    • Regarding treatments post-injury such as ACL, Compex can be used under the supervision of a doctor with specific rehab programs. It is then used in combination with strength exercises to stimulate more muscle fibres. When an athlete is injured and cannot train, the use of Compex is also important to maintain a level of muscle activity in other areas of the body (not necessarily the injured ones).

    The ways in which you use Compex depends on your objectives.

  2. Compex Meets... Bernard Bonthoux

    Compex sit down with Osteopath, Bernand Bonthoux and discuss how he uses Compex to help treat skiers.

    An evolution in skiing techniques and materials has caused athletes to change their training methods and use electrostimulation.

    Previously, the post-injury period was often the only instance these devices were used. However, after being in the ski industry for 30 years, I have seen an increase in the use of Compex.

    A few years ago, every Nordic skier used electrical stimulation solely for recovery and Alpine skiers used it to increase strength; we can now say that the situation has completely changed.

    Use of Compex in Skiing:

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

    This guide shows you 4 training plans:

    • Alpine Skiing: 4 weeks
    • Alpine Skiing: 8 weeks
    • Nordic Skiing: 5 weeks
    • Nordic Skiing: 10 weeks

    The 4 week program offers assistance for 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 muscle stim 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

    Several rules to help you achieve your objectives:

    • The prerequisite for this training is to be in overall good shape and to train on a regular basis; obviously, the ski season is not just 4, 8 or even 10 weeks
      of training!
    • For people who are not used to muscle stimulation (especially the strengthening program), a 2-3 week initiation is highly recommended before starting
      with a training plan.
    • When you feel comfortable using the Compex device, you can add the Potentiation program to prepare the muscles before competitions.
    • Practicing a sport where you have to ‘seek’ snow can be challenging when travel is frequent and you don’t have a chance for a proper recovery session.
      Therefore it is essential to use the recovery programs.
    • Finally, for casual skiers, this tool can be considered a supplement to other sports activities throughout the year.

    Become a champion skier or just ski for fun; Compex will help either way!

  3. Compex Meets... TJ García

    TJ Garcia

    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.

  4. Compex Meets.... Dr Thierry Laporte

    Compex Meets... Dr Thierry Laporte, Sports Cardiologist in Bordeaux. Head of Pôle Activité Santé Hôpital Bagatelle.

    Dr Thierry Laporte assisted us with putting together our Marathon Training Plan.

    It has been almost 20 years since I started using VO2 max assessment tests and training thresholds on runners and cyclists. As a Sports Cardiologist, it is exciting that from an individual’s data it is possible to offer a customized training program.

    As well as a heart-rate monitor, I often recommend using electrical muscle stimulation; EMS provides a useful compliment to conventional training sessions, particularly in the following examples:

    • After intense ‘qualitative’ sessions, usually involving a 30/30 split (30 seconds on, 30 seconds off resting) or after a session at threshold, using the ‘Active Recovery’ programme can speed up the recovery process, building muscles, and thus empowering athletes to train again the next day without qualitative or quantitative accumulative fatigue. This reduces the risk of over-training.
    • The ‘Endurance’ program is not a substitution for conventional quantitative long run session, but it helps to prepare the muscles stimulated during the active session. Compex stimulation can shorten the duration of a session by 30 minutes, limiting the musculoskeletal fatigue while maintaining the same muscle charge. Even in exceptional circumstances, such as poor weather or geographical impossibility, the complete ‘Endurance’ program can mitigate the adverse consequences of missing a session
    • In the days leading up to the competition, it is recommended to reduce the training workload. In this case, I advise using the ‘Capillarisation’ Program every 2 days, 10 days before the race. This Program increases the blood flow, thereby improving the muscular efficiency during an endurance effort. It also has an advantage in not creating additional muscle fatigue. The ‘Capillarisation’ session can be integrated on a weekly training schedule in alternation with a muscle-strengthening session. There is an drastic improvement in stride-efficiency the days following Capillarisation. This is easy to track with a heart rate monitor; the runner will see an increase in speed whilst keeping the same heart-rate level.

    The other area in which muscle stimulation is beneficial is for a prolonged immobilization as a result of a disease, muscle or tendon injury or after an accident or trauma. In all of the above cases, immobilization will result in atrophy and physical degeneration. Electrical muscle stimulation programs like ‘Reinforcement’ or ‘Muscle Atrophy’ (if atrophy is present), used on a daily basis, will limit the adverse consequences of ceasing to train. Keep in mind that it takes twice the length of time incapacitated to recover the former muscle strength and condition.

  5. Compex Meets... Guy Hemmerlin

     

    Compex Meets... Guy Hemmerlin, Head Coach - Endurance Training Concept

    Guy Hemmerlin

    Guy helped to put together our Triathlon training guide, 3 bespoke plans for Half-Triathon, Triathon 70.3 and Triathlon 140.6.

     

    I used Compex for ten years as a tri-athlete. It allowed me to complete my daily workout with muscle stimulation sessions specific to my needs. The workouts I did with my Compex device complimented the work I was doing in all three of my sport’s disciplines.

    When my career evolved into sports coaching, I naturally integrated Compex with the regime for my professional and amateur athletes. I am convinced of the value of this technology and appreciate the development and research constantly undergone by this brand.

    Whether to encourage a more complete recovery or enhance a specific muscle-building workout, Compex equipment is a valuable training tool for
    any tri-athlete. This sport consists of three extremely demanding disciplines which require a significant volume of muscular training and development. Compex saves time while retaining the highest workout quality.

     

    Guy's Bio

    After a decade-long triathlon career, Guy Hemmerlin put on the coaching hat in 1996, taking the reins of the D1 Tricastin Team.

    In 1998, he took advantage of the evolving internet to become the first coach in Europe to launch a remote coaching website. Year after year, Guy deepened his knowledge and experience from continual contact with professional and amateur athletes in the field.

    In 2014, Guy published his first long-distance triathlon training book entitled ‘0-226 km’. In 2015 he wrote the important swimming manual ‘From Pool To Open Water’, decrypting the front-crawl. In the same year, he became a certified Ironman coach, an honour very few achieve.

    A true professional, his expertise is virtually unsurpassed. The Guy Hemmerlin training method is constantly evolving, but remains accessible to all athletes, a benchmark in the Triathlon world.

  6. Compex Meets... Konstantinos Gkelaouzos

    Konstantinos Gkelaouzos

     

    Compex: Hi there, Konstantinos! Let our readers know a little bit about yourself...

    Konstantinos: Hello, my name is Konstantinos Gkelaouzos. I was born in Greece, in a small town called Amfissa. Now I live in Athens. I am a marathon elite athlete, member of Panathinaikos Club, and a proud affiliated athlete of the Compex Greece Team.

    Compex: What sport do you do and how did you get into it?

    Konstantinos: I started my career in running back in 2002. I was training and competing in short distances. After 14 years of track & field activity, I have managed to win a podium place in many races , and earn lots of achievements ( distances: 3000m to 10.000m).

    On 2016 I decided to run my first Classic Marathon Race. ( 42.195m)

    During the last 3 years, I have won the National Championship 3 times back to back, and I have conquered the first place, in one of the most difficult races in the world, the Athens Authentic Marathon. This year my personal record was 2:19:02, leading me to the podium and the 1st place among the Greek athletes.

    Compex: How does Compex Muscle Stim help you to find a competitive edge?

    Konstantinos: My training programing is very demanding and Compex has changed my daily life. I use it to warm up my legs before training. It saves my time and I feel safe regarding any potential injuries.
    Endurance and Strength programs are vital for my legs performance, plus my core stabilization. I use the recovery programs between my trainings in order to reduce muscle fatigue and be able to have quality training.

    Compex: Which program/s do you use?

    Konstantinos: I use for my legs certain Conditioning programs such as Endurance and Explosive Strength, which are boosting my performance.
    Regarding my Recovery, I always use ‘Competition Recovery’ and ‘Reduce Muscle Soreness’ after my training. ‘Pain Management Tens’ and ‘Muscle Pain’ are also super useful to deal with inevitable various injuries that may occur. ‘Cramp Prevention’ helps me with the long runs. Warm Up programs are also on my favorites menu.

  7. Compex Meets… Brooke Wells

     

    Brooke picked up CrossFit after her twin sister did to help with her conditioning for track and field. Ironically, it would be Brooke who ultimately turned down a scholarship to the University of Arkansas for track and field to continue to pursue her passion for CrossFit. Brooke emerged onto the CrossFit scene in 2015 with a 16th place finish at the games and then returning in 2016 to place 6th.

    Compex: How do you use your Compex device?

    Brooke: I typically use COMPEX at night in order to recover for my training the next day. And if I wake up pretty sore, I will get those muscles loose before working out! Also started adding in the strength setting once a week!

    Compex: What is your favourite program?

    Brooke: I use Competition Recovery the most!

    Compex: How has Compex helped your training?

    Brooke: I think it’s best for recovery - whether that’s getting me ready for the day or recovering at night from a gruelling day.

  8. Compex Meets… Phil Heath

     

    Before turning to body building in 2002, Phil Heath was a shooting guard for the University of Denver. Phil Heath made his pro body building debut in 2006 winning both the Colorado Pro and New York Pro Championships. He has since grown his portfolio, winning Mr. Olympia an astounding seven times!

    Compex: How do you use your Compex device?

    Phil: I use my Compex just about every day. I use it before, during, and after my workouts.

     

    Phil Heath

     

    Compex: What is your favorite program?

    Phil: Resistance on either the wired or wireless device are my favourite programs to use.

    Compex: How has Compex helped your training?

    Phil: Compex has helped to enhance muscle stimulation, providing not only recovery but actual activation which can help increase muscle density and strength.

  9. Compex Meets… Sara Sigmundsdottir

    Sara Sigmundsdottir

    Sara is unique as she does not come from a strong athletic foundation like most of her fellow CrossFit competitors. She tried different sports while growing up, but will tell you she was a bit overweight and nothing seemed to stick.

    In 2012, Sara took a boot camp class where she discovered her natural strengths. She then participated in a local CrossFit competition (without knowing what it was) and placed second. It was at that moment that she decided this was the sport for her.

     

    Sara Sigmundsdottir

     

    Compex: How do you use your Compex device?

    Sara: I use the device for warm up, recovery, and also when I travel to keep blood flowing after a long flight. I use it every two or three days, but if I am preparing for competition I use it at least once a day.

    Compex: What is your favorite program?

    Sara: Training Recovery.

    Compex: How has Compex helped your training?

    Sara: Compex has helped me so much with recovery. I also use it to turn on muscle groups before a workout.

  10. Compex Meets... Mat Fraser

     

    Mat was a US Olympic weightlifting team hopeful until suffering a back injury. Despite doctors telling him he would never lift again, Mat was persistent in his recovery and returned to compete for Team USA.

    After retiring from weightlifting Mat found CrossFit to start casually lifting again. CrossFit became much more to Mat as he earned back to back second place finishes in the 2014 and 2015 CrossFit Games. Mat claimed the ultimate title as Fittest Man on the Earth in 2016 and 2017.

     

    Mat Fraser

    Compex: Hey Mat, please tell us a bit about how do you use your Compex device?

    Mat: I use the strength cycles on it quite a bit, especially on my quads. I have been using it on the muscles around my ankle pre and post workout. Using the warm up program helps loosen up the muscles while the recovery programs help me get through my long training days.

    Compex: Sounds like you’re getting great use out of it! How has your Compex device helped your training?

    Mat: It's supplemented and added to my training. Like I said I use it for recovery, activation and strength. So it has been very helpful all around.

    Compex: Why do you love it?

    Mat: I just really like how it is one tool for activation, recovery and strength. It's really easy to use and it works. It's a big part of my training.

    Compex: What is your favourite program on the device?

    Mat: I love any of the strength cycles. It's crazy to me how much I feel like I worked out after doing one. They are awesome to get some more work in.

    Compex: Awesome, thanks for sitting down with us, Mat!

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