Compex Electrostimulation Training Program for Runners
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
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Week 1
Week 1Endurance (Level 1) |
Abs Upper Body Lower Body |
Abs Upper Body Lower Body |
Abs Upper Body Lower Body |
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Active Recovery
Active Recovery |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Week 2
Week 2Resistance (Level 1) |
Abs Upper Body Lower Body |
Abs Upper Body Lower Body |
Abs Upper Body Lower Body |
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Active Recovery
Active Recovery |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Week 3
Week 3 Endurance(Desired level) |
Abs Upper Body Lower Body |
Abs Upper Body Lower Body |
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Resistance
Resistance(Desired level) |
Abs Upper Body Lower Body |
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Active Recovery
Active Recovery |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Upper Body Lower Body |
Muscles to target for Strength Training/Active Recovery
The Endurance program targets slow twitch fibers (type 1)
The Resistance program targets both slow and fast twitch fibers (type 1 & 2)
- Strength training 3x a week
- Start with the Endurance Program week 1
- Use the Resistance Program week 2
- Alternate the Endurance and Resistance programs thereafter
- Increase level and intensity at your desired rate
- Active Recovery should be used after every workout – particularly
after strenuous activity when muscles are ready to cramp.
Upper Body: Upper and Lower Back, Abs, Triceps, Biceps and Traps
Lower Body: Quads, Hamstrings, and Calves