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How to integrate Compex in your training

  1. Boost 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. Preparing for your first Triathlon

    Jeremy Leroux is a French triathlete and influencer. He has been in triathlon 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!

  3. Using Compex to prevent ankle twists 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

     

    Strengthening and Injury Prevention

    You can train these muscles either statically or through a range of traditional ankle mobility, stability and strengthening exercises. Simply place 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. Moving into a strength phase for a similar length of time would be recommended. 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. We recommend 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. Minimising muscular atrophy can help 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 increase strength (75-100Hz) which are both mentioned in more detail above in ‘Strengthening and Injury Prevention’.

  4. HOW TO INTEGRATE ELECTROSTIMULATION IN TRAIL PREPARATION

    WHEN TO START PREPARING

    If you love nothing more than taking on challenging trail runs, then why not learn about our Compex devices can help you enhance your performance? We've put together a training guide to help you integrate your Compex device into your training regiment.

    • This booklet offers three training plans: a 23 km trail, a 42 km marathon and a 80 km trail. These 3 distances indicate 3 levels of difficulty: beginner, intermediate and advanced. Depending on the distance, the preparation will be from 8 to 12 weeks.
    • The prerequisite is an overall good physical condition with regular physical activity during the month previous to starting the training regime.
    • For trail runners who have never experienced electrostimulation, including qualitative sessions (strength), an initiation period of 2 to 3 weeks is strongly recommended.

    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:

    • Capillarization = Oxygenation
    • Core stabilization = Muscle building
    • Training recovery = Active recovery
    • Ankle twist prevention = Explosive strength

    SETTING THE INTENSITY IS KEY

    For Development sessions (Strength, Core stabilization, Anke twist prevention)
    • 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.

    Download the training guide

  5. Sculpting the Buttocks

    These large butt muscles are among the muscles most powerful of the body and it is thanks to them (among others) that we are able to stand. Mainly used when walking, racing or the jumping, the gluteus muscles tend to lose their qualities when they are not sufficiently used. A frequent consequence of this degradation is the progressive decrease in the tonicity of the muscles which become flaccid. This flaccidity has an unfortunate effect on the silhouette since it is responsible for the collapse of the tissues of the buttocks and an increase in the volume of the gluteus region.

    The Compex effectively invigorates and strengthens the gluteus muscles by inducing the work appropriate to the users aim, and without compromising muscle volume. The quality of micro-electrical pulses induces an in-depth force that progresses during the course of each session. After the first 4 weeks of use, the muscles will have already made good progress and the user will begin to see visible results. The last two weeks then offer more intensive sessions in order to optimize the strengthening of the muscles.

    After the six week "attack" treatment, maintenance through a single session per week is recommended to maintain the results acquired, and would be even better if regular physical activity is conducted at the same time.

  6. How To Build Your Pecs Using Muscle stim by Compex

    In order to develop muscular qualities in general, muscle volume in particular, the force from electro-stimulation must essentially meet two requirements; ensuring a significant percentage of the muscle fibers are involved during each contraction, but also that the regime of work imposed to the stimulated muscle is adapted to develop the muscular mass.

    It is the quality of the stimulation pulses which allow for the in depth muscle fibers to work, without being limited beforehand by "electrical" pain. After a few sessions of familiarization with the technique, it is possible to reach maximum contractions only by the stimulation, as this has been demonstrated by Gilles Cometti at the University of Dijon.

    The workout plan designed by Compex for the chest is absolutely incredible with a quantity of cumulative work hardly feasible during a voluntary training session. Recall in effect, that one of the advantages specific to electro-stimulation is that the amount of work is not limited by the increase in heart rate or by the mental or psychical fatigue, as is the case during intensive voluntary training. This does not exclude the fact that the combination of the 2 forms of training is always recommended for obtaining the best results!

  7. Integrating Compex for Marathon Training

    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

  8. Integrating Compex into Triathlon Training

    HOW TO USE COMPEX IMPORTANT TIPS

    • This booklet offers three training plans: one for the short-distance triathlon, one for a Half-Ironman 70.3 triathlon (L) and a one for a Full-Ironman 140.6 triathlon (XL). The training plans outlined in this manual, incorporating the Compex sessions, are designed to run 10, 12 and 16 weeks respectively.
    • The prerequisite for this training is overall good physical condition with regular physical activity during the month previous to starting the training plan. It is recommended to have completed a shorter triathlon before preparing for the longer distance.
    • For triathletes who have never practiced electrostimulation, including qualitative sessions (endurance, strength, cross-training), an initiation period of 2 to 3 weeks is highly recommended before starting this full training regime.

    SETTING THE INTENSITY IS THE KEY TO SUCCEED

    For Development sessions (Endurance, Strength, Resistance, 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.
    Some general rules to help you train:

    • Observe the electrode placements indicated and note their polarity (+ and - ). For wireless devices: the + polarity is located on the electrodes where there is an on / off button; for wired models, the + polarity comes from the color wire (*for older generation devices, the + polarity is located alongside the red connector. 
    • 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

    For Training recovery and Capillarization sessions:
    Increase the intensity gradually; it should produce visible muscular twitches.

    DOWNLOAD THE TRAINING GUIDE

  9. How To Improve Your Workout with Compex

    Functional training combines gymnastics, weights and endurance sports.

    Functional training athletes have to be proficient in a huge variety of disciplines. They run, row, climb rope, jump, move objects and practice Olympic weightlifting movements using dumbbells, gymnastic rings, boxes, kettlebells, bags and other items which serve as training aids.

    Functional training focuses on the development of ten athletic skills:cardiovascular and respiratory endurance, muscular endurance, strength, flexibility, power,speed, agility, psychomotor, balance and accuracy. The aim is to develop the capacity totrain with greater intensity for extended periods, utilising a variety of muscle groups.

     

    The WOD (Workout of the Day) is built around three principles:

    1. The movements are functional, or in other words, natural and easily transferable to everyday life: pushing, pulling, jumping, running or lifting a heavy object.
    2. The training is constantly varied. Rather than allowing the body to sink into a familiar routine or rhythm, and thus lessening the benefit received from the workout, functional training means you never know what to expect; training might include circuits one day (a sequence of exercises in a given time or for a set number of repetitions) and a singular activity the next: running or pure strength (such as deadlifting, backsquat or shoulder pressing).
    3. Training is always at high intensity; flirt with your own limitations: run as fast as possible, raise the bar with more weight, push yourself.

    Compex can be an the ideal partner to help you warm up the muscles, prevent injuries, recover better and faster, and even develop strength.

    In the next few pages you’ll see outlined the Compex programs recommended for functional training athletes...

    READ MORE

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