Ultra trail and Ski mountaineering athlete
For 12 or 13 years I used Compex after training or competitions, mainly for recovery, but in February 2014, I met Heiko, Compex’s scientific expert. I had a problem with my left leg, a wound which meant there was a noticeable difference in the capabilities of my legs. Heiko prepared a program for building strength and endurance with Compex, and I followed the program during the winter. After 3 months with Compex, I felt a big improvement: my bad leg was better and had re-developed its musculature.
From that moment I began to see Compex not just as a tool for recovery, but also as a way to develop the muscle.
I don’t like going to the gym, I love racing, I love being in the mountains, not locked up. Also, Compex is ideal for me: I also use it to beef up my shoulders and legs, improving my climbing skills. It better prepares my muscles for the transition between the ski season and the trail season.
To me, at least, Compex means training more and going further: in the recovery process and building muscle.
WHEN TO START PREPARING
- 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.
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.
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.
• 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.
BODY POSITIONING AND COMBINED WORKOUT
QUADRICEPS : STRENGTH PROGRAMME
ABS AND LOW BACK : CORE STABILIZATION PROGRAMME
ELECTRODE PLACEMENT (WIRED)
ELECTRODE PLACEMENT (WIRELESS)
WIRE ELECTRODE PLACEMENT
WIRE ELECTRODE PLACEMENT
PERONEAL MUSCLES: ANKLE TWIST PREVENTION PROGRAMME
1. WHAT IS AN ANKLE SPRAIN?
A sprain is an injury to a ligament or resilient structure which contributes to the stability of a joint. There are several stages of severity, depending on the nature of the injury, from simple excessive stretching or tearing, to a number of the fibers of the ligament being affected by the lesion.
A sprain occurs when the ankle turns in a movement called inversion (the sole of the foot is twisted so it is facing towards in the inside of the leg).
2. WHY ARE SPRAIN RECURRENCES SO FREQUENT?
Sprains affect small muscles located on the outside of the leg. These are called the peroneal muscles and they assure ankle protection when it undergoes an inverse twisting motion. When this occurs peroneal muscles have to contract very rapidly, to allow the recall of the joint to a neutral position. Given the weight of the body supported by the joint, these muscles can develop a high level of strength.
The potential quality and strength of the peroneal muscles is unfortunately sometimes insufficiently developed, which greatly affects the stability of the ankle and makes the joint vulnerable to repeated injury.
The trail is an activity which renders one vulnerable to the risk of sprains. It is therefore advisable, for the runners at risk (those who have already suffered a sprained ankle) to integrate a specific workout for the peroneal muscles to improve the strength of the ankle and reduce the risk of injury.
TRAINING RECOVERY AND CAPILLARISATION PROGRAMMES
WIRE ELECTRODE PLACEMENT
WIRELESS ELECTRODE PLACEMENT
TRAIL PREPARATION (20 TO 40 KM) MONDAY TUESDAY
TRAIL PREPARATION (40 TO 70 KM)
TRAIL PREPARATION (+ 70 KM)