- 4 WEEK ALPINE SKIING PLAN
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COMPEX 4 WEEK ALPINE SKIING PLAN
Monday Tuesday Wednesday Thursday Friday Saturday Sunday WEEK 1WEEK 1REST
Compex: Strength 1 on QuadsJogging 45min
Compex: Training Recovery on QuadsREST
Compex: Strength 1 on QuadsREST REST
Compex: Strength 1 on QuadsAerobic session: cycling, running, mountain biking, roller skating, etc
Compex: Training Recovery on QuadsJogging 45' hilly
Compex: Training Recovery on QuadsWEEK 2WEEK 2REST
Compex: Strength 1 on QuadsJogging 50min
Compex: Training Recovery on QuadsREST
Compex: Strength 1 on QuadsREST REST
Compex: Strength 1 on QuadsAerobic session: cycling, running, mountain biking, roller skating, etc
Compex: Training Recovery on QuadsJogging 50' hilly
Compex: Training Recovery on QuadsWEEK 3WEEK 3REST
Compex: Strength 1 on QuadsJogging 1hr
Compex: Training Recovery on QuadsREST
Compex: Strength 1 on QuadsREST REST
Compex: Strength 1 on QuadsAerobic session: cycling, running, mountain biking, roller skating, etc
Compex: Training Recovery on QuadsJogging 1hr hilly
Compex: Training Recovery on QuadsWEEK 4WEEK 4REST
Compex: Strength 1 on QuadsJogging 1hr
Compex: Training Recovery on QuadsREST
Compex: Strength 1 on QuadsJogging 1hr or similar activity
Compex: Training Recovery on QuadsREST
Compex: Strength 1 on QuadsSKI SKI SESSION
Compex: Training Recovery on Quads - 8 WEEK ALPINE SKIING PLAN
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COMPEX 8 WEEK ALPINE SKIING PLAN
Monday Tuesday Wednesday Thursday Friday Saturday Sunday WEEK 1WEEK 1Aerobic session 1h30
Max 70% heart rate
Compex: Strength 1 on QuadsStrength: 8 reps at 60% Motor skills
Aerobic session 1h30
Max 70% heart rate
Compex: Training Recovery on QuadsREST
Compex: Strength 1 on QuadsAerobic session 1h30
Max 70% heart rate
Compex: Training Recovery on QuadsREST
Compex: Strength 1 on QuadsREST WEEK 2WEEK 2Motor skills
Strength: 10 reps at 70%
Compex: Training Recovery on QuadsAerobic session 1h30
Max 70% heart rate
Compex: Strength 1 on QuadsStrength: 10 reps at 75%
Compex: Training Recovery on QuadsREST
Compex: Strength 1 on QuadsPlyometrics
Strength: 10 reps at 75%
Compex: Training Recovery on QuadsAerobic session 1h30
Max 70% heart rate
Compex: Strength 1 on QuadsREST WEEK 3WEEK 3Motor skills
Strength: 10 reps at 70%Aerobic session 1 - 1h30
Max 75% heart rate
Compex: Strength 1 on QuadsStrength: 5 reps at 85%
Compex: Training Recovery on QuadsMAP: 10x30/30 MAS
5x1'/1' session
Compex: Strength 1 on QuadsREST Explosivity: speed & jumping series 6-7s
Compex: Training Recovery on QuadsREST
Compex: Strength 1 on QuadsWEEK 4WEEK 4REST Motor skills
Strength: 6 reps at 80%
Compex: Training Recovery on QuadsAerobic session 1h30
Max 75% heart rate
Compex: Strength 1 on QuadsStrength: 6 reps at 85%
Aerobic session 1h30
Max 75% heart rate
Compex: Training Recovery on QuadsREST Explosivity: speed & jumping series 6-7s
Compex: Training Recovery on QuadsREST WEEK 5WEEK 5REST
Compex: Strength/Explosive Strength 1 on QuadsStrength: 6 reps at 80%
Aerobic session 1h30
Max 75% heart rate
Compex: Training Recovery on QuadsMAP: 10x30/30 MAS
5x1'/1' session
Compex: Strength/Explosive Strength 1 on QuadsStrength: 6 reps at 85%
Aerobic session 1h30
Max 75% heart rate
Compex: Training Recovery on QuadsREST
Compex: Strength/Explosive Strength 1 on QuadsExplosivity: speed & jumping series 6-7s COMPETITION PREPARATION
Compex: Training Recovery on QuadsWEEK 6WEEK 6REST Plyometrics
Compex: Training Recovery on QuadsAerobic session 1h30
Max 75% heart rate
Compex: Strength/Explosive Strength 1 on QuadsStrength: 6 reps at 95%
Compex: Training Recovery on QuadsMAP: 10x30/30 MAS
5x1'/1' session
Compex: Strength/Explosive Strength 1 on QuadsAerobic session 1h30
Max 75% heart rate
Compex: Training Recovery on QuadsREST
Compex: Strength/Explosive Strength 1 on QuadsWEEK 7WEEK 7Aerobic session 1-1h30
Max 75% heart ratePlyometrics
Strength: 5 reps at 40-80% max speed
Compex: Training Recovery on QuadsAerobic session 1-1h30
Max 75% heart rate
Compex: Strength/Explosive Strength 1 on QuadsStrength: 6 reps at 40-80%
Compex: Training Recovery on QuadsREST Explosivity: speed & jumping series 6-7s
Compex: Training Recovery on QuadsCOMPETITION PREPARATION WEEK 8WEEK 8REST Plyometrics
Strength: 5 reps at 40-80% max speed
Compex: Training Recovery on QuadsAerobic session 1-1h30
Max 75% heart rate
Compex: Strength/Explosive Strength 1 on QuadsStrength: 6 reps at 40-80%
Compex: Training Recovery on QuadsREST Explosivity: speed & jumping series 6-7s COMPETITION
Compex: Training Recovery on Quads - 5 WEEK NORDIC SKIING PLAN
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COMPEX 5 WEEK NORDIC SKIING PLAN
Monday Tuesday Wednesday Thursday Friday Saturday Sunday WEEK 1WEEK 1REST
Compex: Strength 1 on QuadsDistance Training 1h30
Jogging 45'
Compex: Training Recovery on QuadsREST
Compex: Strength 1 on Quads45' - 8x10' speed, recovery 3'-30' REST
Compex: Strength 1 on QuadsDistance Training 1h30
Compex: Training Recovery on Quads45' - 8x10' speed, recovery 3'-30'
Compex: Training Recovery on QuadsWEEK 2WEEK 2REST
Compex: Strength 1 on QuadsDistance Training 1h30
Compex: Training Recovery on QuadsDistance Training 1h
Compex: Strength 1 on QuadsDistance Training 2h REST
Compex: Strength 1 on QuadsDistance Training 1h30
Compex: Training Recovery on Quads45'-30' Fartlek (interval training)
Threshold 30'
Compex: Training Recovery on QuadsWEEK 3WEEK 3REST
Compex: Strength 1 on QuadsDistance Training 1h30
Compex: Training Recovery on QuadsDistance Training 1h45
Compex: Strength 1 on Quads45' - MAS 10x1'/1' - 45' REST
Compex: Strength 1 on Quads45' - 10x10' speed, recovery 3'-30
Training Recovery on QuadsCOMPETITION PREPARATION
Compex: Training Recovery on QuadsWEEK 4WEEK 4REST Distance Training 1h30
Compex: Training Recovery on QuadsDistance Training 1h45
Compex: Strength 1 on Quads45' - 8x10' speed, recovery 3'-30'
Compex: Training Recovery on QuadsREST
Compex: Strength 1 on QuadsDistance Training - 1h30 45' - 30' Fartlek (interval training) threshold 30'
Compex: Ski Session and then Training Recovery on QuadsWEEK 5WEEK 5REST Distance Training 1h30
Compex: Training Recovery on Quads45' - 10x10' speed, recovery 3'-30'
Compex: Training Recovery on QuadsDistance Training - 1h15
Compex: Training Recovery on QuadsREST
Compex: Strength 1 on Quads45' - 10x10' speed, recovery 3'-30' LONG DISTANCE OBJECTIVE
Compex: Ski Session and then Training Recovery on Quads - 10 WEEK NORDIC SKIING PLAN
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COMPEX 10 WEEK NORDIC SKIING PLAN
Monday Tuesday Wednesday Thursday Friday Saturday Sunday WEEK 1WEEK 1REST
Compex: Strength 1 on QuadsDistance Training - 1h30
Compex: Training Recovery on Quads & Triceps suraeDistance Training - 1h30
Compex: Strength 1 on Quads45' - 8x10' speed, recovery 3'-30'
Compex: Training Recovery on Quads & Triceps suraeREST Distance Training - 1h30
Compex: Training Recovery on Quads & Triceps surae45' - 8x10' speed, recovery 3'-30'
Compex: Training Recovery on Quads & Triceps suraeWEEK 2WEEK 2REST
Compex: Strength 1 on QuadsDistance Training - 1h30
Compex: Training Recovery on Quads & Triceps suraeDistance Training - 2h
Compex: Capillarisation on Quads & Triceps suraeDistance Training - 2h
Compex: Training Recovery on Quads & Triceps suraeREST Distance Training - 1h30
Compex: Strength 1 on Quads45' - 30' Fartlek (interval training)
Recovery 3'-30'
Compex: Training Recovery on Quads & Triceps suraeWEEK 3WEEK 3REST
Compex: Strength 1 on QuadsDistance Training - 1h30
Compex: Training Recovery on Quads & Triceps suraeDistance Training - 2h
Compex: Capillarisation on Quads & Triceps suraeREST REST
Compex: Strength 1 on Quads45' - 10x10' speed, recovery 3'-30'
Compex: Training Recovery on Quads & Triceps suraeCOMPETITION PREPARATION
Compex: Training Recovery on Quads & Triceps suraeWEEK 4WEEK 4REST Distance Training - 1h15
Compex: Training Recovery on Quads & Triceps suraeREST
Compex: Strength 1 on QuadsDistance Training - 1h45
Compex: Capillarisation on Quads & Triceps suraeREST
Compex: Strength 1 on Quads45' - 10x10' speed, recovery 3'-30'
Compex: Training Recovery on Quads & Triceps suraeDistance Training - 1h15
Compex: Training Recovery on Quads & Triceps suraeWEEK 5WEEK 5REST Distance Training - 1h15
Compex: Training Recovery on Quads & Triceps suraeDistance Training - 1h45
Compex: Strength 1 on Quads45' - VMA 10x1'/1' - 45'
Compex: Training Recovery on Quads & Triceps suraeREST 45' - 10x10' speed, recovery 3'-30'
Compex: Training Recovery on Quads & Triceps suraeCOMPETITION PREPARATION
Compex: Training Recovery on Quads & Triceps suraeWEEK 6WEEK 6REST Distance Training 1h30
Compex: Training Recovery on Quads & Triceps suraeCompex: Resistance 1 on Quads & Triceps surae Distance Training 1h30
Compex: Training Recovery on Quads & Triceps suraeCompex: Resistance 1 on Quads & Triceps surae 45' - 10x10' speed, recovery 3'-30'
Compex: Training Recovery on Quads & Triceps suraeDistance Training 1h30
Compex: Capillarisation on Quads & Triceps suraeWEEK 7WEEK 7REST Distance Training 1h30
Compex: Resistance 1 on Quads & Triceps suraeDistance Training 2h
Compex: Capillarisation on Quads & Triceps surae45' MAS
10x1'/1' - 45'
Compex: Training Recovery on Quads & Triceps suraeDistance Training - 1h15
Compex: Training Recovery on Quads & Triceps suraeREST Compex: Resistance 1 on Quads & Triceps surae 45'-45' Fartlek (interval training)
Recovery 3'-30'
Compex: Training Recovery on Quads & Triceps suraeWEEK 8WEEK 8REST Distance Training 1h30
Compex: Resistance 1 on Quads & Triceps suraeDistance Training 1h45
Compex: Capillarisation on Quads & Triceps surae45' MAS
6x2'/2' - 45'
Compex: Training Recovery on Quads & Triceps suraeREST
Compex: Resistance 1 on Quads & Triceps surae45' - 10'x10' speed, recovery 3'-30'
Compex: Training Recovery on Quads & Triceps suraeCOMPETITION PREPARATION
Compex: Training Recovery on Quads & Triceps suraeWEEK 9WEEK 9REST Distance Training 1h30
Compex: Resistance 1 on Quads & Triceps suraeDistance Training 1h45
Compex: Capillarisation on Quads & Triceps surae45' - 8x10' speed, recovery 3'-30'
Compex: Training Recovery on Quads & Triceps suraeREST
Compex: Resistance 1 on Quads & Triceps suraeREST 45' - 30' Fartlek (interval training)
Recovery 30'
Compex: Training Recovery on Quads & Triceps suraeWEEK 10WEEK 10REST Distance Training 1h30 45' - 10'x10' speed, recovery 3'-30'
Compex: 2x Capillarisation on Quads & Triceps suraeDistance Training - 1h15
Compex: 2x Capillarisation on Quads & Triceps suraeREST
Compex: 2x Capillarisation on Quads & Triceps surae45' - 10x10' speed, recovery 3'-30'
Compex: 2x Capillarisation on Quads & Triceps suraeLONG DISTANCE OBJECTIVE
Compex: Training Recovery on Quads & Triceps surae
COMPEX SKIING TRAINING PLANS
Take your Skiing Training to the next level by incorporating Compex! We offer 4 different training plans (2x Alpine Skiing, 2x Nordic Skiing) to prepare for a race, sporting event or holiday.
The prerequisite for this training is overall good physical condition with regular physical activity during the month prior to starting the training plan. It is recommended to have completed a few shorter ski slopes before preparing for the longer distance
If you have never used Compex in training before, it is strongly advised that you have a 2-3 week initiation and familiarisation of the chosen plan and the implications before taking on the plan in full.
New to Muscle Stim and want to learn more about the benefits? Explore our "Compex Muscle Stim 101" page. You can also learn more about how best to train with Compex on our "Training with Compex" page.
We also offer some really useful top tips for using your Compex muscle stimulator for training, in addition to our "Training with Compex" page.
These guides were put together in conjunction with Bernard Bonthoux (Osteopath), as well as members of the French Ski Federation: Alexis Gsell, Patrice Paquier and Anael Huard.
You can also take a look at this great article on WeLove2Ski about Compex and Skiing.
DOWNLOAD THE COMPEX APP TO ASSIST WITH YOUR TRAINING SCHEDULE
Download the Compex Coach App (available on App Store and Google Play) to assist with your training. The app will tell you the most efficient electrode placements for your different Compex workout/recovery session on either Wireless or Wired device.
In addition to this, you can also schedule your Compex training sessions from within the App, helping you to keep to your training plan.