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  1. BOOST YOUR CROSSFIT PERFORMANCE WITH COMPEX

    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).

    Camille Joun boosting performance using the Compex Ion

    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.

    Stefano Migliorini boosting performance with 5mm Knee

    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.

    Stefano Migliorini boosting performance with Compex SP 8.0 WOD Edition

    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!

  2. 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

  3. COMPEX MEETS ... PAULINE FERRAND PREVOT

    Compex Athlete - Pauline Ferrand-Prévot

    The Compex team are extremely happy to announce another new athlete! 6x World Champion cyclist, Pauline Ferrand-Prévot is joining the #CompexAthletes roster.

    We sat down with Pauline to discuss her life, career and new affiliation with #TeamCompex.

    Compex: Can you introduce yourself?

    Pauline: Hello, my name is Pauline Ferrand-Prevot, I am 29 years old, and I am a professional cyclist. Born in February 1992 in Reims, France, I most recently won the European and World Cross-Country Championships in 2020.

    Compex: How did you get started in your sport?

    Pauline: Cycling is like a tradition in my family, as my parents were cyclists themselves. My dad owned a bike shop in Reims, where we used to live. However my mother never really wanted me to bike because she thought it was not a feminine sport. At the age of 5, she made me start ice-skating, but I didn't enjoy it much at all. So I decided to bike, and loved it right away. From a very young age, I think we can say I was a bit of a fighter. I was like my mother in that I would never give up! I was creating cyclo-cross parkours in the backyard with pallets. You could  definitely say I was a bit of a tomboy at the time, but I loved training so much.

     

    Compex Athlete - Pauline Ferrand-Prévot

     

    Compex: Which Compex products do you use the most?

    Pauline: My SP8.0 is the one I use the most because it's the most efficient for my recovery. I was also able to test the Ayre compression boots, and I really liked them. I don't think it will take long before they become my favorite!

    Compex: How does Compex help you find a competitive edge as an athlete?

    Pauline: We often hear that recovery is as important as training, if not more, and I believe it is really something you need to seriously consider as a professional athlete. When you have Compex as a partner, it is so much easier to do so. Now, no more excuses to optimize performance on the recovery side as well.

    Compex: Tell us a phrase that you live by?

    Pau: "You can find positive everywhere". I know it may sound simple or cliché, but try your best to do it when the times are hard. It's a real challenge, and it can change everything.

    Instagram: @paulineferrandprevot
    Facebook: Pauline Ferrand Prévot

  4. USING COMPEX TO PREVENT ANKLE TWIST AND OPTIMISE RECOVERY FROM INJURY

    Matt Jaggard, Head of Strength and Conditioning with the Delgado and Lee Pro Tennis Academy explains how Compex devices can be used to prevent ankle injuries and how to optimise recovery and rehabilitation if an ankle injury occurs.

    Instagram: @mjtennisperformance

    LinkedIn: Matt Jaggard

    E-book: International Travel and Tournament Preparation for Tennis

     

     

    If you are an athlete of any kind then it is likely that you have experienced a very painful ankle sprain or strain. This is a highly common injury within court sport athletes. Compex can aid you by helping to prevent this type of injury from occurring and also whilst recovering if an injury has been experienced.

    So how can the use of a Compex muscle stimulation device help?

    First of all we need to take a look into the anatomy. This will give you a clear understanding of how the body works, what you need to target and why.

     

    Ankle Twist Prevention with Compex

     

    Anatomy

    The peroneus muscles also called fibularis muscles or peroneals or peronæus, are a group of muscles in the leg. While the muscle group exists in many variations, it is normally composed of three muscles: peroneus longus, brevis and tertius.

    These muscles help control key actions around the foot. They will need to be strong and robust allowing you to resist and control the very actions they allow you to perform. Something that the use of a Compex device can enhance whilst training. The reason that the use of Compex is highly effective with this set of muscles is that they are very difficult to activate.

    So where are these muscles located and what do they do?

     

    Lower Leg Muscles

     

    Ankle Strengthening and Injury Prevention

    These muscles can be trained either statically or through a range of traditional ankle mobility, stability and strengthening exercises. This can be done by placing Compex electrode pads on the peroneus muscles and selecting frequencies between 45-70Hz. This will help to increase muscle volume similar to that experienced whilst training for hypertrophy by promoting optimised tissue formation.

    Once a period of adaptation for increasing muscle volume has been completed, traditionally 6-10 weeks. It would be recommended that you move into a strength phase for a similar length of time. This requires your muscles to be exposed to frequencies between 75-100Hz.

    Completing these two phases routinely will continually allow for the peroneus muscles to increase in volume and strength, making you more stable and helping you to prevent ankle sprains and strains.

     

    Acute Injury Management and Rehabilitation

    If you have experienced an ankle injury, the peroneus muscles along with tendons and ligaments around the foot and ankle would have been stretched, strained and damaged.

    The use of a Compex device can not only aid with strengthen the muscles as highlighted above. They can also aid the recovery process.

    During the initial phase of recovery, dealing with inflammation, Compex can help to reduce muscle soreness (1Hz). Additionally, muscle pain can reduce (5Hz) and capillarisation increased (8Hz). These varying levels of increased blood flow will help improve the supply of oxygen and nutrients to the damaged region. During this phase it is recommended to place the electrode pads around the site of the injury (ankle and foot) rather than the peroneus muscles unless major trauma has also occurred in this area.

    During the second phase of recovery with Compex, the profilation phase, frequencies between 10-35Hz can help minimise stiffness. Muscular atrophy can also be minimised whilst helping to manage lingering discomfort and swelling.

    Once the symptoms have subsided, just like with any traditional rehabilitation, it is time to start remodelling the muscular tissue within the area which has been effected. Firstly by increasing muscular volume (45-70Hz). Then by increasing strength (75-100Hz) which are both mentioned in more detail above in ‘Strengthening and Injury Prevention’.

  5. 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.

  6. COMPEX MEETS ... PAU CAPELL

    Pau Capell x Compex

    The Compex team are delighted to welcome Pau Capell to our roster of athletes. Pau is a 2x Ultra Trail World Champion and will now have an army of Compex training and recovery products to help him #FeelNextLevel.

    We sat down with Pau to discuss his life, career and new affiliation with the Compex brand.

    Compex: Welcome to the Compex Team, Pau! Please could you explain to the Compex audience something about yourself? What is your background? 

    Pau: I am a professional Trail Running athlete and also an engineer, but I never got to work on it. After recovering from a cruciate ligament and meniscus injury at the age of 20, I discovered Trail Running and from then on I discovered a parallel reality. I have always been very athletic, loving both football and tennis. This quote chases me: "Fight for your goals and love what you have”. I think it is essential to have a strong balance between the dreams that you have and the people with whom you want to achieve them. For me, family and friends are the most important things, so if they can they always accompany me to the races.

    Compex: How did you get into doing sports?

    Pau: It all started because of my parents. I remember being a kid and practicing sports with them. I have always played football and tennis, always at the amateur level, but the best thing was practicing them with my parents and brothers and being able to share this passion with them. In addition, I am passionate about the sea and I have also competed in sailing.

     

    Pau Capell x Compex

     

    Compex: Which Compex products do you normally use?

    Pau: I use muscle stimulation to recover from intense training sessions, but I hope to use all the products that Compex has recently released on the market.

    Compex: How does Compex help you find the competitive edge?

    Pau: In recovery, a lot!

    Compex: Tell us a quote that describes your way of life

    Pau: Fight for your goals and love what you have.

    Instagram: @paucapell
    Facebook: Pau Capell

  7. PREPARING FOR YOUR FIRST TRIATHLON

    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.

     

    Jeremy Leroux Cycling

     

    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.

     

    Jeremy Leroux Swimming

     

    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!

  8. Compex athlete: mat fraser

    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, 2017, 2018 and 2019.

     

    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!

  9. COMPEX: GO VERTICAL!

    Frederik Van Lierde

    Sunday the 10th of May 2020 is the day of “Go Vertical!”, the virtual challenge that will give you the possibility to ride with many Compex athletes from around the world.

    Whilst in some country you are  allowed to train alone outside, in others this is still impossible: “Go Vertical!” is the opportunity to cycle together, have fun and get to know our top athletes.

    What is “Go Vertical!”?

    From morning to evening you will have the opportunity to ride on Zwift with your champions and to follow their live interview on Instagram.

    Reach the top of the Alpe du Zwift with the 2013 Ironman world champion Frederik Van Lierde, Team MMR pro cyclist David Valero, the two times Ironman Lanzarote winner Alessandro Degasperi and the South African track cyclist champion Maroesjka Matthee, and many others...

    This is not a competition, but of course we’ll keep track of every performance.

    Go Vertical! How to participate

    Would you like to cycle with our champions? Here’s what to do:

    • Find the athlete meetup on Zwift: give it everything you’ve got and have fun!
    • Follow our instagram live @compexbenelux
    • Recover like a champ with your Compex

    The program (UK time):

    • 30 am Alessandro Degasperi, Maroesjka Matthee and Claudia Galicia (live at 9 am on @compexita, @compexsa and @compexspain)
    • 30 am Frederik Van Lierde and Miguel Netto (live at 10 on @compexbenelux and @compexsa)
    • 30 am David Valero and Laura Cosentino (live at 11 on @compexspain and @compexita)
    • 30 pm Catherine Colyn (live at 4 on @compexsa)
    • 30 pm Giulio Molinari and Courteney Webb (live at 5 on @compexita and @compexsa)

    COMPEX IS BY YOUR SIDE

    Compex exists to give athletes of all sports and skill levels the tools they need to be better today and tomorrow.
    We believe when clinically proven technology is paired with the passion for sport, the results are game-changing. And life changing.

    Read our news and tips at our official blog, watch interviews and tutorial on our YouTube and follow us on Facebook and Instagram.

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