WINTER SPORTS TRAINING
Looking to up your training game for winter sports? Incorporating Compex® electrostimulation into your workout routine can help you take things to the next level. Whether you’ve been training well in advance of winter season starting, or are hitting the grind now that lifts are open, adding muscle stimulators into your training regime truly does optimize how hard you can hit the slopes.
Compex Electrostimulation
Training Program for Winter Sports
| Offseason / Preseason Prep | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
|
Week 1
Week 1(static) |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
|
|
Recovery
Recovery |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
|
Week 2
Week 2(static) |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
|
|
Recovery
Recovery |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
|
Week 3
Week 3(add dynamic based on how body feels) |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
|
|
Recovery
Recovery |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
|
Week 4
Week 4(add dynamic based on how body feels) |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
|
|
Recovery
Recovery |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
|
Week 5
Week 5(add dynamic based on how body feels) |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
|
|
Recovery
Recovery |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
Tips on how to use our winter sports training program
- The above plan is a recommendation, but the overall goal is to use the resistance program on each muscle group twice a week.
- Static means you are stationary in a comfortable position.
- Dynamic work (body squats or calf raises) should only be done during the offseason.
- Remain standing whenever using the resistance program on your calves.
- Off season workouts should be the full workout period of 12 minutes.
- For in-season recovery, use Pre Warm for pre-game and mid-game sessions. For post-game recovery sessions, use Pre Warm Up or Competition Recovery for a minimum of 6 minutes**. The longer, the better!
- The plan above is meant for offseason/preseason prep, however, if you continue your workouts in season the recommendation is still 2 times a week per muscle group, but instead of the full 12 minute workout, aim for 8 minutes or less depending on how your body feels.
Featured Products
Optimize your performance with Compex
-
Special Price $499.99 Regular Price $599.99On Sale 17% Off Save $100.00Free ShippingFDA 510(k) cleared wireless muscle stim device designed to give maximum mobility while utilizing each of the 10 Compex programs. The programs can help enhance your performance, speed up recovery, and even manage pain with TENS.
**Delivery requires signature
-
Special Price $199.99 Regular Price $249.99On Sale 20% Off Save $50.00FREE ShippingWireless, mobile, smart-stim device. The Compex Mini Wireless can take your training to the next level in the palm of your hand. Connecting to your smartphone, the Compex Mini Wireless FDA-510(k) cleared electric muscle stim device and TENS machine is designed to help you tackle your warm-up, training, recovery, and pain management, whether on the go, gym or home.
Train before snow
season starts
Skiing and snowboarding are an effective and fun way to stay in shape during the winter months. Many active people take part in this pastime for a few weekends out of the year—and a select few more weekend warriors set aside the time to train in advance. If you want to hit the slopes with confidence, it's important to train well before the snow season begins. As with most sports, combining strength and cardio will majorly benefit your overall time skiing or boarding. When you add muscle stimulators into your training, it’s a whole new game.
Cardio activities help build stamina and endurance for long days on the mountain, while strength training helps by increasing power and stability. Compex muscle stimulators make your workouts that much more efficient, so you get more out of each session. Taking the time before snow season to invest in solid training will ensure that you'll be prepared to take on the mountain with ease.
Skiing is often social—here's how to keep up with your friends
Skiing and boarding are great ways to get outside and be active with friends, especially when wintertime is primarily spent inside. To keep up with your crew on the slopes—and eventually lead the charge—the key is to challenge yourself beforehand and train for speed.
To train for speed means focusing on explosive training exercises, such as directional changes and plyometrics, that target your fast twitch muscles. Prep your muscles before a speed session to activate fast twitch muscles and notice how much more efficient your training becomes. Since winter sports generally utilize the lower body more than the upper body, we’ll focus on activating muscle fibers in the legs to support your skiing and boarding. When you position Compex muscle stimulators on your quads, hamstrings, calves, and glutes, you’ll recruit more muscle fibers to be activated. With the maximum amount of muscle fibers engaged, you’re set to train with these specific muscle groups prepared to get to work.
Train smart and show your friends how much of a difference Compex makes for you when you fly past them down the mountain.
How strength training
impacts your powder days
Strength training is often overlooked as an essential component of a successful day skiing. Building strong muscles is invaluable to support your ski runs down fresh powder or through deep tree lines. In your training, weightlifting builds muscle to develop strength, so you can reach the max potential of your downhill performance. Additionally, as winter sports are statistically more injury-prone than other activities, likely because we do them less often, increasing your strength helps you respond accordingly and react when a potential injury does occur.
Compex muscle stimulators elevate your strength training by recruiting muscles in advance of lifting. Similar to training for endurance, you’ll want to activate your glutes, quads, hamstrings, and calves for optimal strength. As you mix in weighted exercises with core work, you can increase your overall power with more efficient training. You’ll see that growing your strength directly correlates to your performance on the slopes.
Build endurance to last until the final run of the day
When it comes to skiing and boarding, building your endurance enhances your experience. Take the lift to the top of the mountain and get a taste of the euphoria of flying all the way down. When you’ve adequately trained for endurance, you can do this again and again. Skiing and snowboarding require strong leg muscles and cardiovascular endurance to enjoy a safe and successful day on the mountain.
Compex muscle stimulators increase the efficacy of your endurance workouts—powering your slow twitch muscles to work harder and longer, all while supporting adequate recovery time. As slow twitch muscles produce higher energy amounts at a more consistent pace than fast twitch muscles, they support your ski run down the mountain, especially when you take a detour through the trees that you didn’t see added extra time. When you use Compex muscle stimulators prior to training, you’ll build more slow twitch muscles to fuel your ski time.
Consistent endurance training is key for both your heart health and muscle strength in order to build up that necessary endurance before hitting the snow. Stay consistent with running, cycling, or whichever form of cardio suits you best. Apply muscle stimulators prior to endurance training, and watch your aerobic strength increase. Come wintertime, you’ll be begging your friends to stick with you for the last run of the day.
Recovery is key for optimal snow days
Taking intentional recovery days is essential in the pursuit of any physical goal. Without intentional days off, our bodies quickly plateau and are more prone to injury when overworked. Adequate rest and active recovery are as important as training if we're looking to maximize our performance, which is why intentional recovery should not be overlooked. Adding Compex muscle stimulation to your recovery days introduces fresh oxygen and nutrients to your muscles worked. This flushes out toxins, contributing to increased recovery.
Working hard toward your goals is one part of the equation. Allowing yourself intentional rest and recovery is the other equally important part.
Winter season is here and Compex wants to support your training goals. Use muscle stimulators to advance your training more efficiently, so you can get down the mountain with more energy for more runs. A well-rounded training routine is important to power your winter season; It is equally important to utilize the best products to complement your regimen. Using an efficient product like Compex muscle stimulators fuels your skiing for peak levels, so you can get to the highest peaks on the mountain.
Note: The products shown in some of these images are only sold internationally. Please reference the Wireless USA product on the US site for purchase of that product in America.
Featured Products
Optimize your performance with Compex
-
Special Price $499.99 Regular Price $599.99On Sale 17% Off Save $100.00Free ShippingFDA 510(k) cleared wireless muscle stim device designed to give maximum mobility while utilizing each of the 10 Compex programs. The programs can help enhance your performance, speed up recovery, and even manage pain with TENS.
**Delivery requires signature
-
Special Price $199.99 Regular Price $249.99On Sale 20% Off Save $50.00FREE ShippingWireless, mobile, smart-stim device. The Compex Mini Wireless can take your training to the next level in the palm of your hand. Connecting to your smartphone, the Compex Mini Wireless FDA-510(k) cleared electric muscle stim device and TENS machine is designed to help you tackle your warm-up, training, recovery, and pain management, whether on the go, gym or home.