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COMPEX SKIING TRAINING PLANS

Take your Skiing Training to the next level by incorporating Compex! We offer 4 different training plans (2x Alpine Skiing, 2x Nordic Skiing) to prepare for a race, sporting event or holiday.

The prerequisite for this training is overall good physical condition with regular physical activity during the month prior to starting the training plan. It is recommended to have completed a few shorter ski slopes before preparing for the longer distance

If you have never used Compex 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.

New to Muscle Stim and want to learn more about the benefits? Explore our "Compex Muscle Stim 101" page. You can also learn more about how best to train with Compex on our "Training with Compex" page.

We also offer some really useful top tips for using your Compex muscle stimulator for training, in addition to our "Training with Compex" page.

These guides were put together in conjunction with Bernard Bonthoux (Osteopath), as well as members of the French Ski Federation: Alexis Gsell, Patrice Paquier and Anael Huard. You can read more about all of them on our blog.

You can also take a look at this great article on WeLove2Ski about Compex and Skiing.

 

4 WEEK ALPINE SKIING PLAN

COMPEX 4 WEEK ALPINE SKIING PLAN

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 1
WEEK 1
REST

Compex: Strength 1 on Quads
Jogging 45min

Compex: Training Recovery on Quads
REST

Compex: Strength 1 on Quads
REST REST

Compex: Strength 1 on Quads
Aerobic session: cycling, running, mountain biking, roller skating, etc

Compex: Training Recovery on Quads
Jogging 45' hilly

Compex: Training Recovery on Quads
WEEK 2
WEEK 2
REST

Compex: Strength 1 on Quads
Jogging 50min

Compex: Training Recovery on Quads
REST

Compex: Strength 1 on Quads
REST REST

Compex: Strength 1 on Quads
Aerobic session: cycling, running, mountain biking, roller skating, etc

Compex: Training Recovery on Quads
Jogging 50' hilly

Compex: Training Recovery on Quads
WEEK 3
WEEK 3
REST

Compex: Strength 1 on Quads
Jogging 1hr

Compex: Training Recovery on Quads
REST

Compex: Strength 1 on Quads
REST REST

Compex: Strength 1 on Quads
Aerobic session: cycling, running, mountain biking, roller skating, etc

Compex: Training Recovery on Quads
Jogging 1hr hilly

Compex: Training Recovery on Quads
WEEK 4
WEEK 4
REST

Compex: Strength 1 on Quads
Jogging 1hr

Compex: Training Recovery on Quads
REST

Compex: Strength 1 on Quads
Jogging 1hr or similar activity

Compex: Training Recovery on Quads
REST

Compex: Strength 1 on Quads
SKI SKI SESSION

Compex: Training Recovery on Quads
8 WEEK ALPINE SKIING PLAN

COMPEX 8 WEEK ALPINE SKIING PLAN

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 1
WEEK 1
Aerobic session 1h30
Max 70% heart rate

Compex: Strength 1 on Quads
Strength: 8 reps at 60% Motor skills

Aerobic session 1h30
Max 70% heart rate

Compex: Training Recovery on Quads
REST

Compex: Strength 1 on Quads
Aerobic session 1h30
Max 70% heart rate

Compex: Training Recovery on Quads
REST

Compex: Strength 1 on Quads
REST
WEEK 2
WEEK 2
Motor skills

Strength: 10 reps at 70%

Compex: Training Recovery on Quads
Aerobic session 1h30
Max 70% heart rate

Compex: Strength 1 on Quads
Strength: 10 reps at 75%

Compex: Training Recovery on Quads
REST

Compex: Strength 1 on Quads
Plyometrics
Strength: 10 reps at 75%

Compex: Training Recovery on Quads
Aerobic session 1h30
Max 70% heart rate

Compex: Strength 1 on Quads
REST
WEEK 3
WEEK 3
Motor skills

Strength: 10 reps at 70%
Aerobic session 1 - 1h30
Max 75% heart rate

Compex: Strength 1 on Quads
Strength: 5 reps at 85%

Compex: Training Recovery on Quads
MAP: 10x30/30 MAS
5x1'/1' session

Compex: Strength 1 on Quads
REST Explosivity: speed & jumping series 6-7s

Compex: Training Recovery on Quads
REST

Compex: Strength 1 on Quads
WEEK 4
WEEK 4
REST Motor skills

Strength: 6 reps at 80%

Compex: Training Recovery on Quads
Aerobic session 1h30
Max 75% heart rate

Compex: Strength 1 on Quads
Strength: 6 reps at 85%

Aerobic session 1h30
Max 75% heart rate

Compex: Training Recovery on Quads
REST Explosivity: speed & jumping series 6-7s

Compex: Training Recovery on Quads
REST
WEEK 5
WEEK 5
REST

Compex: Strength/Explosive Strength 1 on Quads
Strength: 6 reps at 80%

Aerobic session 1h30
Max 75% heart rate

Compex: Training Recovery on Quads
MAP: 10x30/30 MAS
5x1'/1' session

Compex: Strength/Explosive Strength 1 on Quads
Strength: 6 reps at 85%

Aerobic session 1h30
Max 75% heart rate

Compex: Training Recovery on Quads
REST

Compex: Strength/Explosive Strength 1 on Quads
Explosivity: speed & jumping series 6-7s COMPETITION PREPARATION

Compex: Training Recovery on Quads
WEEK 6
WEEK 6
REST Plyometrics

Compex: Training Recovery on Quads
Aerobic session 1h30
Max 75% heart rate

Compex: Strength/Explosive Strength 1 on Quads
Strength: 6 reps at 95%

Compex: Training Recovery on Quads
MAP: 10x30/30 MAS
5x1'/1' session

Compex: Strength/Explosive Strength 1 on Quads
Aerobic session 1h30
Max 75% heart rate

Compex: Training Recovery on Quads
REST

Compex: Strength/Explosive Strength 1 on Quads
WEEK 7
WEEK 7
Aerobic session 1-1h30
Max 75% heart rate
Plyometrics
Strength: 5 reps at 40-80% max speed

Compex: Training Recovery on Quads
Aerobic session 1-1h30
Max 75% heart rate

Compex: Strength/Explosive Strength 1 on Quads
Strength: 6 reps at 40-80%

Compex: Training Recovery on Quads
REST Explosivity: speed & jumping series 6-7s

Compex: Training Recovery on Quads
COMPETITION PREPARATION
WEEK 8
WEEK 8
REST Plyometrics
Strength: 5 reps at 40-80% max speed

Compex: Training Recovery on Quads
Aerobic session 1-1h30
Max 75% heart rate

Compex: Strength/Explosive Strength 1 on Quads
Strength: 6 reps at 40-80%

Compex: Training Recovery on Quads
REST Explosivity: speed & jumping series 6-7s COMPETITION

Compex: Training Recovery on Quads
5 WEEK NORDIC SKIING PLAN

COMPEX 5 WEEK NORDIC SKIING PLAN

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 1
WEEK 1
REST

Compex: Strength 1 on Quads
Distance Training 1h30
Jogging 45'

Compex: Training Recovery on Quads
REST

Compex: Strength 1 on Quads
45' - 8x10' speed, recovery 3'-30' REST

Compex: Strength 1 on Quads
Distance Training 1h30

Compex: Training Recovery on Quads
45' - 8x10' speed, recovery 3'-30'

Compex: Training Recovery on Quads
WEEK 2
WEEK 2
REST

Compex: Strength 1 on Quads
Distance Training 1h30

Compex: Training Recovery on Quads
Distance Training 1h

Compex: Strength 1 on Quads
Distance Training 2h REST

Compex: Strength 1 on Quads
Distance Training 1h30

Compex: Training Recovery on Quads
45'-30' Fartlek (interval training)
Threshold 30'

Compex: Training Recovery on Quads
WEEK 3
WEEK 3
REST

Compex: Strength 1 on Quads
Distance Training 1h30

Compex: Training Recovery on Quads
Distance Training 1h45

Compex: Strength 1 on Quads
45' - MAS 10x1'/1' - 45' REST

Compex: Strength 1 on Quads
45' - 10x10' speed, recovery 3'-30
Training Recovery on Quads
COMPETITION PREPARATION

Compex: Training Recovery on Quads
WEEK 4
WEEK 4
REST Distance Training 1h30

Compex: Training Recovery on Quads
Distance Training 1h45

Compex: Strength 1 on Quads
45' - 8x10' speed, recovery 3'-30'

Compex: Training Recovery on Quads
REST

Compex: Strength 1 on Quads
Distance Training - 1h30 45' - 30' Fartlek (interval training) threshold 30'

Compex: Ski Session and then Training Recovery on Quads
WEEK 5
WEEK 5
REST Distance Training 1h30

Compex: Training Recovery on Quads
45' - 10x10' speed, recovery 3'-30'

Compex: Training Recovery on Quads
Distance Training - 1h15

Compex: Training Recovery on Quads
REST

Compex: Strength 1 on Quads
45' - 10x10' speed, recovery 3'-30' LONG DISTANCE OBJECTIVE

Compex: Ski Session and then Training Recovery on Quads
10 WEEK NORDIC SKIING PLAN

COMPEX 10 WEEK NORDIC SKIING PLAN

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 1
WEEK 1
REST

Compex: Strength 1 on Quads
Distance Training - 1h30

Compex: Training Recovery on Quads & Triceps surae
Distance Training - 1h30

Compex: Strength 1 on Quads
45' - 8x10' speed, recovery 3'-30'

Compex: Training Recovery on Quads & Triceps surae
REST Distance Training - 1h30

Compex: Training Recovery on Quads & Triceps surae
45' - 8x10' speed, recovery 3'-30'

Compex: Training Recovery on Quads & Triceps surae
WEEK 2
WEEK 2
REST

Compex: Strength 1 on Quads
Distance Training - 1h30

Compex: Training Recovery on Quads & Triceps surae
Distance Training - 2h

Compex: Capillarisation on Quads & Triceps surae
Distance Training - 2h

Compex: Training Recovery on Quads & Triceps surae
REST Distance Training - 1h30

Compex: Strength 1 on Quads
45' - 30' Fartlek (interval training)
Recovery 3'-30'

Compex: Training Recovery on Quads & Triceps surae
WEEK 3
WEEK 3
REST

Compex: Strength 1 on Quads
Distance Training - 1h30

Compex: Training Recovery on Quads & Triceps surae
Distance Training - 2h

Compex: Capillarisation on Quads & Triceps surae
REST REST

Compex: Strength 1 on Quads
45' - 10x10' speed, recovery 3'-30'

Compex: Training Recovery on Quads & Triceps surae
COMPETITION PREPARATION

Compex: Training Recovery on Quads & Triceps surae
WEEK 4
WEEK 4
REST Distance Training - 1h15

Compex: Training Recovery on Quads & Triceps surae
REST

Compex: Strength 1 on Quads
Distance Training - 1h45

Compex: Capillarisation on Quads & Triceps surae
REST

Compex: Strength 1 on Quads
45' - 10x10' speed, recovery 3'-30'

Compex: Training Recovery on Quads & Triceps surae
Distance Training - 1h15

Compex: Training Recovery on Quads & Triceps surae
WEEK 5
WEEK 5
REST Distance Training - 1h15

Compex: Training Recovery on Quads & Triceps surae
Distance Training - 1h45

Compex: Strength 1 on Quads
45' - VMA 10x1'/1' - 45'

Compex: Training Recovery on Quads & Triceps surae
REST 45' - 10x10' speed, recovery 3'-30'

Compex: Training Recovery on Quads & Triceps surae
COMPETITION PREPARATION

Compex: Training Recovery on Quads & Triceps surae
WEEK 6
WEEK 6
REST Distance Training 1h30

Compex: Training Recovery on Quads & Triceps surae
Compex: Resistance 1 on Quads & Triceps surae Distance Training 1h30

Compex: Training Recovery on Quads & Triceps surae
Compex: Resistance 1 on Quads & Triceps surae 45' - 10x10' speed, recovery 3'-30'

Compex: Training Recovery on Quads & Triceps surae
Distance Training 1h30

Compex: Capillarisation on Quads & Triceps surae
WEEK 7
WEEK 7
REST Distance Training 1h30

Compex: Resistance 1 on Quads & Triceps surae
Distance Training 2h

Compex: Capillarisation on Quads & Triceps surae
45' MAS
10x1'/1' - 45'

Compex: Training Recovery on Quads & Triceps surae
Distance Training - 1h15

Compex: Training Recovery on Quads & Triceps surae
REST Compex: Resistance 1 on Quads & Triceps surae 45'-45' Fartlek (interval training)
Recovery 3'-30'

Compex: Training Recovery on Quads & Triceps surae
WEEK 8
WEEK 8
REST Distance Training 1h30

Compex: Resistance 1 on Quads & Triceps surae
Distance Training 1h45

Compex: Capillarisation on Quads & Triceps surae
45' MAS
6x2'/2' - 45'

Compex: Training Recovery on Quads & Triceps surae
REST

Compex: Resistance 1 on Quads & Triceps surae
45' - 10'x10' speed, recovery 3'-30'

Compex: Training Recovery on Quads & Triceps surae
COMPETITION PREPARATION

Compex: Training Recovery on Quads & Triceps surae
WEEK 9
WEEK 9
REST Distance Training 1h30

Compex: Resistance 1 on Quads & Triceps surae
Distance Training 1h45

Compex: Capillarisation on Quads & Triceps surae
45' - 8x10' speed, recovery 3'-30'

Compex: Training Recovery on Quads & Triceps surae
REST

Compex: Resistance 1 on Quads & Triceps surae
REST 45' - 30' Fartlek (interval training)
Recovery 30'

Compex: Training Recovery on Quads & Triceps surae
WEEK 10
WEEK 10
REST Distance Training 1h30 45' - 10'x10' speed, recovery 3'-30'

Compex: 2x Capillarisation on Quads & Triceps surae
Distance Training - 1h15

Compex: 2x Capillarisation on Quads & Triceps surae
REST

Compex: 2x Capillarisation on Quads & Triceps surae
45' - 10x10' speed, recovery 3'-30'

Compex: 2x Capillarisation on Quads & Triceps surae
LONG DISTANCE OBJECTIVE

Compex: Training Recovery on Quads & Triceps surae

DOWNLOAD THE COMPEX APP TO ASSIST WITH YOUR TRAINING SCHEDULE

Download the Compex Coach App (available on App Store and Google Play) to assist with your training. The app will tell you the most efficient electrode placements for your different Compex workout/recovery session on either Wireless or Wired device.

In addition to this, you can also schedule your Compex training sessions from within the App, helping you to keep to your training plan.