Compex Triathlon Training Program
Compex Triathlon Training Program
Take your Triathlon Training to the next level by incorporating Compex! Our programs can help you from start to finish in your quest for greatness.
New to muscle stim? Explore our "What is Muscle Stimulation?" section.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
Week 1
Week 1 |
|||||||
Endurance (L:1*)
Endurance (Level 1*)
|
Post Swim Deltoids (Log your last max contraction level reached) |
Post Cycling Quads (Log your last max contraction level reached) |
Post Run Glutes (Log your last max contraction level reached) |
||||
COMPETITION RECOVERY
COMPETITION RECOVERY
|
Post Endurance Deltoids |
Post Endurance Quads |
Post Endurance Quads |
Post Cycling Quads |
Post Running Calves |
||
Week 2
Week 2 |
|||||||
Resistance (L:1*)
Resistance (Level 1*)
|
Post Swim Deltoids Increase intensity level 10% higher from week 1 |
Post Cycling Quads Increase intensity level 10% higher from week 1 |
Post Run Glutes Increase intensity level 10% higher from week 1 |
||||
COMPETITION RECOVERY
COMPETITION RECOVERY
|
Post Resistance Deltoids |
Post Resistance Quads |
Post Resistance Glutes |
Post Cycling Quads |
Post Running Calves |
||
Week 3
Week 3 |
|||||||
Resistance (L:2)
Resistance (Level 2)
|
Post Swim Deltoids Increase intensity level 10% higher from week 2 |
Post Cycling Quads Increase intensity level 10% higher from week 2 |
Post Run Glutes Increase intensity level 10% higher from week 2 |
||||
COMPETITION RECOVERY
COMPETITION RECOVERY
|
Post Resistance Deltoids |
Post Resistance Quads |
Post Resistance Glutes |
Post Cycling Quads |
Post Running Calves |
||
Week 4
Week 4 |
|||||||
Resistance (L:2)
Resistance (Level 2)
|
Post Swim Deltoids Increase intensity level 10% higher from week 3 |
Post Cycling Quads Increase intensity level 10% higher from week 3 |
Post Run Glutes Increase intensity level 10% higher from week 3 |
||||
COMPETITION RECOVERY
COMPETITION RECOVERY
|
Post Resistance Deltoids |
Post Resistance Quads |
Post Resistance Glutes |
Post Cycling Quads |
Post Running Calves |
*To achieve the best results with this program, log your numbers after each session. Increase levels and intensity as necessary based on your current fitness. Level 1 is tailored for a newer athlete while the higher levels (5 on wired, 3 on wireless) should be reserved for an experienced athlete who has a solid base layer of overall fitness.
Note: Depending on how high you go with the intensity, it is very likely that you will experience DOMS (Delayed Onset Muscle Soreness). This is completely normal as you are going to be using muscle tissue that you have not been able to use previously. Drink plenty of water and refer to our recovery programs to help you through this adjustment.
Precaution: Do not use the device in water or a humid atmosphere (Pool, sauna, hydrotherapy, etc)
Step-by-Step 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)
Compex Deltoid Electrode Placement
Compex Deltoid Placement: Stationary
- Apply the electrodes to your Deltoids as seen in the image and video. Do this on both arms.
- Apply the black colored leads to the pad at the top of the shoulder and the red colored leads to the electrodes closer to the hand.
- Turn on your electric muscle stimulator device.
- Select Endurance program Week 1 and Resistance Program Week 2.
- Select the Body Part (Deltoids).
- Select Level. For wired - Week 1, lvl 1-3; Week 2-4, lvl 3-5. For wireless – Level 1 or 2
- Press Start
- On the wired devices, press the “i” button below the power button. This will allow you to increase intensity on the channels simultaneously. On wireless, the channels will all move up in intensity together unless the circular buttons are pushed individually.
- During the contraction, increase the level as high as it is comfortable. You will find that you can increase the level throughout the session. This is encouraged. The goal level for day 1 is 30-50.
- After the contraction you will feel a pulsing sensation, as you increase your level, increase the power during these rest periods.
- Let the program run its course until contractions have stopped.
Compex Deltoid Placement: Dynamic
- Apply the electrodes to your Deltoid Muscles as you have done for your static placement. Follow the exact same instructions as static (Week 1-2)
- Make sure you are sitting down and Press Start
- For the wired devices, press the “i” button below the power button. This will allow you to simultaneously level up on the channels by using any of the channel buttons. Get to a level that is slightly uncomfortable or a “7 out of 10” on intensity.
- Do the first 4 contractions static. On the 5th session during the contraction, try to do 5 -7 front arm raises. (This is going to feel uncomfortable initially, so take your time). You can do this seated or standing.
- Do 4-5 sets like this. Then sit down and do the contractions seated while increasing intensity each time. When seated, push your comfort level. The higher you go the better the result as you are able to activate more muscle fibers.
- As you progress, work to do more sets of arm raises at higher levels. Work to do 5-10 sets of arm raises during contractions in each session. Some days will be harder than others. You can always do the work stationary and turn the level up as high as you can handle, but, adding the dynamic movement will help significantly in increasing your strength output.
- Let the program run its course until contractions have stopped
Compex Deltoid Placement: Recovery
- Apply the electrodes to your Deltoids as seen in the image and video. Do this on both shoulders.
- For the wired devices, apply the black colored leads to the pad at the top of the shoulder and the red colored leads to the electrodes closer to the hand. For the wireless, apply one puck on the 2x4 with the connecting puck attached to the 2x2.
- Turn on your electric muscle stimulator device.
- Select the desired Recovery Program.
- Select the Body Part (Deltoids).
- Select Level. For wired - Week 1, lvl 1-3; Week 2-4, lvl 3-5. For wireless – Level 1 or 2
- Press Start
- While the program runs, feel free to go about daily activity around the house. There are no static or dynamic requirements.
Compex Quad Electrode Placement
Compex Quad Placement: Stationary
- Apply the electrodes to your Quad Muscles as seen in the image. As a note, a good way to find the trigger points is to fully extend your leg and flex your quad muscle. The two budges on the side of the knee where the muscle attached is where you will place the single pads. Pull up your shorts to the top of your thigh and apply a 2x2 pad. Do this on both legs.
- Apply the black colored leads to the pad at the top of the thigh and the red colored leads to the electrodes close to the knee.
- Sit in a position where your feet are on the ground and you are close to 90 degrees with your leg.
- Turn on your electric muscle stimulator device.
- Select the Resistance Program
- Select the Body Part (Legs)
- Deselect Warm Up
- Select Level (Week 1 lvl 1-3; Week 2-4 lvl 3-5)
- Make sure you are sitting down and Press Start
- Press the “i” button below the power button. This will allow you to level up on the channel by using any of the channel buttons.
- During the contraction, increase the level as high as it is comfortable. You will find that you can increase the level while going through the session. This is encouraged. The goal level for day 1 is 30-50.
- After the contraction you will feel a pulsing sensation, as you increase your level, increase the power during these rest periods.
- Let the program run its course until contractions have stopped (13 Minutes).
Compex Quad Placement: Dynamic
- Apply the electrodes to your Quad Muscles as you have done for your static placement. Follow the exact same instructions as static (Week 1-2)
- Make sure you are sitting down and Press Start
- Press the “i” button below the power button. This will allow you to level up on the channel by using any of the channel buttons. And get to a level that is slightly uncomfortable.
- Do the first 4 contractions seated. On the 4 rest session stand up. During the contraction, try to do 5 -7 Air Squats. (This is going to feel uncomfortable initially, so take your time).
- Do 4-5 sets like this. Then sit down and do the contractions seated while turning the level up each time. When seated, push your comfort level. The higher you go the better the result.
- As you progress work to do more sets of squats at higher levels. Work to do 5-10 sets of squats during contractions in each session. Some days will be harder than others. You can always do the work stationary and turn the level up as high as you can handle, but, adding the dynamic movement will help greatly in increasing your strength output.
- Let the program run its course until contractions have stopped (13 Minutes)
Compex Quad Placement: Recovery
- Apply the electrodes to your Quads as seen in the image and video. Do this on both shoulders.
- For the wired devices, apply the black colored leads to the pad at the top of the shoulder and the red colored leads to the electrodes closer to the hand. For the wireless, apply one puck on the 2x4 with the connecting puck attached to the 2x2.
- Turn on your electric muscle stimulator device.
- Select the desired Recovery Program.
- Select the Body Part (legs).
- Select Level. For wired - Week 1, lvl 1-3; Week 2-4, lvl 3-5. For wireless – Level 1 or 2
- Press Start
- While the program runs, feel free to go about daily activity around the house. There are no static or dynamic requirements.
Compex Glute Electrode Placement
Compex Glute Placement: Stationary
- Apply the electrodes to your Glutes as seen in the image and video. Do this on both sides.
- Apply the black colored leads on the larger 2x4 electrode and the red colored leads on the smaller 2x2s.
- Turn on your electric muscle stimulator device.
- Select the Endurance/Resistance Program.
- Select the Body Part (Glutes).
- Select Level. For wired - Week 1, lvl 1-3; Week 2-4, lvl 3-5. For wireless – Level 1 or 2
- Press Start.
- On the wired devices, press the “i” button below the power button. This will allow you to increase intensity on the channels simultaneously. On wireless, the channels will increase intensity in unison unless the circular buttons are pushed individually.
- During the contraction, increase the level as high as it is comfortable. You will find that you can increase the intensity level throughout the session. This is encouraged. The goal level for day 1 is 30-50.
- After the contraction you will feel a pulsing sensation during the rest period, as you increase your level, increase the power during these rest periods.
- Let the program run its course until contractions have stopped.
Compex Glute Placement: Dynamic
- Apply the electrodes to your Glute Muscles as you have done for your stationary placement. Follow the exact same instructions as static (Week 1-2).
- Press Start.
- For the wired devices, press the “i” button below the power button. This will allow you to simultaneously level up on the channels by using any of the channel buttons. Get to a level that is slightly uncomfortable or a “7 out of 10” on intensity.
- Do the first 4 contractions static. On the 5th session during the contraction, try to do 2-6 lunges. (This is going to feel uncomfortable initially, so take your time).
- Complete up to 8 sets like this. Try and push your comfort level to a 7 out of 10. The higher you go the better the result as you are able to activate more muscle fibers.
- As you progress, work to do more sets of lunges or air squats at higher levels. Work to increase the number of sets during contractions in each session. Some days will be harder than others. You can always do the work stationary and turn the level up as high as you can handle, but, adding the dynamic movement will help greatly in increasing your strength output.
- Let the program run its course until contractions have stopped.
Compex Glute Placement: Recovery
- Apply the electrodes to your Glutes as seen in the image and video. Do this on both sides.
- For the wired devices, apply the black colored leads to the larger electrode pad and the red colored leads to the electrodes on the smaller. For the wireless, apply one puck on the 2x4 with the connected puck attached to the 2x2.
- Turn on your electric muscle stimulator device.
- Select the desired Recovery Program.
- Select the Body Part (Glutes).
- Select Level. For wired - Week 1, lvl 1-3; Week 2-4, lvl 3-5. For wireless – Level 1 or 2
- Press Start
- While the program runs, feel free to go about daily activity around the house. There are no static or dynamic requirements.
Compex Calve Electrode Placement
Compex Calve Placement: Stationary
- Apply the electrodes to your Calf Muscles as seen in the image. As a note, a good way to find the trigger points is to flex your calf. The bulges at the bottom of the calf muscle are where you will place the single pads. Below the back of your knee apply a 2x2 pad. Do this on both legs.
- Apply the black colored leads to the pad near the back of the knee and the red colored leads to the electrodes close to the bottom of the calf.
- Stand near a wall or with a chair to support you during this first session. For future sessions you will want a curb or a step where you can do calf raises. For the initial session, we will stay with feet to the ground until you are comfortable with the contractions.
- Turn on your electric muscle stimulator device.
- Select the Resistance Program
- Select the Body Part (Lower Legs)
- Deselect Warm Up
- Select Level (Week 1 lvl 1-3; Week 2-4 lvl 3-5)
- Press Start
- Press the “i” button below the power button. This will allow you to level up on the channel by using any of the channel buttons.
- During the contraction, increase the level as high as it is comfortable. You will find that you can increase the level while going through the session. This is encouraged. The goal level for day 1 is 30-50.
- After the contraction you will feel a pulsing sensation, as you increase your level, increase the power during these rest periods.
- Let the program run its course until contractions have stopped (13 Minutes)
Compex Calves Placement: Dynamic
- Apply the electrodes to your Calve Muscles as you have done for your static placement. Follow the exact same instructions as static (Week 1-2)
- Find the curb or steps where you can do calve raises. Stand on the step with heels off the back and Press Start
- Press the “i” button below the power button. This will allow you to level up on the channel by using any of the channel buttons. And get to a level that is slightly uncomfortable.
- Do the first 4 contractions without moving. Get the strength to the right level for you. On the fifth contraction, try to do 5-7 calve raises. (This is going to feel uncomfortable initially, so take your time).
- Do 4-5 sets like this. Then do the contractions stationary while increasing the level. When stationary, push your comfort level. The higher you go the better the result.
- As you progress work to do more sets of calves raises or extensions at higher levels. Work to do 5-10 sets of raises or extensions during contractions in each session. Some days will be harder than others. You can always do the work stationary and turn the level up as high as you can handle, but, adding the dynamic movement will help greatly in increasing your strength output.
- Let the program run its course until contractions have stopped (13 Minutes)
Compex Calves Placement: Recovery
- Apply the electrodes to your Calves as seen in the image and video. Do this on both shoulders.
- For the wired devices, apply the black colored leads to the pad at the top of the shoulder and the red colored leads to the electrodes closer to the hand. For the wireless, apply one puck on the 2x4 with the connecting puck attached to the 2x2.
- Turn on your electric muscle stimulator device.
- Select the desired Recovery Program.
- Select the Body Part (legs).
- Select Level. For wired - Week 1, lvl 1-3; Week 2-4, lvl 3-5. For wireless – Level 1 or 2
- Press Start.
- While the program runs, feel free to go about daily activity around the house. There are no static or dynamic requirements.
EMS Comparison Chart
Edge
Muscle Stimulator
with TENS
Performance
Muscle Stimulator
with TENS
Sport Elite
Muscle Stimulator
with TENS
Wireless USA
Muscle Stimulator
with TENS
Mini
Muscle Stimulator
with TENS
Three powerful programs to help build Type II muscle fibers, Endurance, and battle back against sore muscles through Recovery.
For those who engage in frequent competition and/or activity this device is equipped with Pre-Warmup, Resistance, and Recovery to take you through the best of what muscle stim has to offer, start to finish.
For the competitive, high performance athlete looking to achieve optimal results with our best wired deviced.
Our top of the line, premium Compex device offers all 10 predesigned programs, while providing maximum mobility and power to enhance your performance.
Innovative App driven Technology paired with Entry Level EMS to help you be your best.
999
999
999
999
299
5
5
5
3
1
95
95
95
95
75
4
6
10
10
6
$109.99
$179.99
$149.99
$299.99
$199.99
$379.99
$449.99
$599.99
$139.99
$249.99
No
No
No
No
Yes
Endurance
Helps you cope with long duration aerobic activities and increases muscle resistance to fatigue by building slow twitch muscle fibers.
Resistance
An all- around program for endurance and strength, building both slow and fast twitch muscle fibers.
Strength
Increases sheer muscle strength better than most conventional weightlifting alone, with less risk of muscle-tendon injury.
Explosive Strength
Warms up muscles faster without psychological, muscular or cardiovascular fatigue.
Prewarm Up
Does not contract the muscle. It runs at a frequency specifically targeted to increase blood flow to help oxygenate the muscles prior to a workout or competition.
Training Recovery / Active Recovery
Facilitates relaxation aid of muscles and helps reduce muscle soreness and stiffness following competition or demanding workouts.
Competition Recovery / Recovery Plus®
Does not contract the muscle. It allows fresh oxygen and nutrients to be delivered to the muscles, helping to clear lactic acid and increase blood flow through low frequency twitches; good for muscles that are fatigued from (DOMS)- delayed onset muscle soreness.
Muscle Relaxation / Massage
Electrostimulation develops the blood capillary network of the exposed muscles. This helps improve irrigation and oxygenation.
Potentiation
Recommended before a workout or competition, especially for sports requiring speed and velocity. Applied briefly just before the beginning of a competition, it offers immediate, well potentiated muscle fibers and an optimal level of performance.
Pain Relief / TENS
Helps decrease the intensity of pain and increase motion and function.
Edge
Muscle Stimulator
with TENS
Performance
Muscle Stimulator
with TENS
Sport Elite
Muscle Stimulator
with TENS
Wireless USA
Muscle Stimulator
with TENS
Mini
Muscle Stimulator
with TENS
$109.99
$179.99
$149.99
$299.99
$199.99
$379.99
$449.99
$599.99
$139.99
$249.99