Compex Electrostimulation Training Program for Triathletes

Precaution: Do not use the device in water or in a humid atmosphere (Pool, sauna, hydrotherapy, etc)

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Week 1
Endurance (Level 1)

COMPETITION RECOVERY
Post Swim
Deltoids
(Log your final max contraction level reached)

Post Endurance
Deltoids
  Post Cycling
Quads
(Log your final max contraction level reached)

Post Endurance
Quads
  Post Run
Glutes
(Log your final max contraction level reached)

Post Endurance
Quads
Post Cycling
Quads
Post Running
Calves
Week 2
Week 2
Resistance (Level 1)

COMPETITION RECOVERY
Post Swim
Deltoids
Increase intensity level 10% higher form week 1

Post Resistance
Deltoids
  Post Cycling
Quads Increase intensity level 10% higher form week 1

Post Resistance
Quads
  Post Run
Glutes
Increase intensity level 10% higher form week 1

Post Resistance
Quads
Post Cycling
Quads
Post Running
Calves
Week 3
Week 3
Resistance (Level 2)

COMPETITION RECOVERY
Post Swim
Deltoids
Increase intensity level 10% higher form week 2

Post Resistance
Deltoids
  Post Cycling
Quads Increase intensity level 10% higher form week 2

Post Resistance
Quads
  Post Run
Glutes
Increase intensity level 10% higher form week 2

Post Resistance
Quads
Post Cycling
Quads
Post Running
Calves

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)

Upper Back
Lower Back
Abs
Triceps
Biceps
Quads
Hamstrings
Calves
Traps
  • 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