How to integrate electrostimulation into triathlon training?

GUY HEMMERLIN : HEAD COACH ENDURANCE TRAINING CONCEPT

I used Compex for ten years as a tri-athlete. It allowed me to complete my daily workout with electrostimulation sessions specific to my needs. The workouts I did with my Compex device complimented the work I was doing in all three of my sport’s disciplines. When my career evolved into sports coaching, I naturally integrated Compex with the regime for my professional and amateur athletes. I am convinced of the value of this technology and appreciate the development and research constantly undergone by this brand.

Whether to encourage a more complete recovery or enhance a specific muscle-building workout, Compex equipment is a valuable training tool for any tri-athlete. This sport consists of three extremely demanding disciplines which require a significant volume of muscular training and development. Compex saves time while retaining the highest workout quality. r adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

After a decade-long triathlon career, Guy Hemmerlin put on the coaching hat in 1996, taking the reins of the D1 Tricastin Team.

In 1998, he took advantage of the evolving internet to become the first coach in Europe to launch a remote coaching website. Year after year, Guy deepened his knowledge and experience from continual contact with professional and amateur athletes in the field.

In 2014, Guy published his first long-distance triathlon training book entitled ‘0-226 km’. In 2015 he wrote the important swimming manual ‘From Pool To Open Water’, decrypting the front-crawl. In the same year, he became a certified Ironman coach, an honour very few achieve.

A true professional, his expertise is virtually unsurpassed. The Guy Hemmerlin training method is constantly evolving, but remains accessible to all athletes, a benchmark in the Triathlon world.

WHEN TO START PREPARING

• 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.

STRENGTH AND RESISTANCE PROGRAMS

CORE

TRAINING RECOVERY AND CAPILLARIZATION PROGRAMS

QUADRICEPS AND TRICEPS SURAL

LATISSIMUS DORSI MUSCLE AND TRICEPS

OBJECTIVE: SHORT DISTANCE TRIATHLON

INSTRUCTIONS:

This is a 10 week training program, with sessions for quadriceps and latissimus dorsi muscles. If it is only possible to work one muscle group, the priority should be the quadriceps.

In this training plan, we will cover swimming, running and cycling, including distances and durations. The intensity of the workouts is dependant on your level.

If you are highly motivated and have time, you can also add Core stabilization sessions into the schedule. We recommend 3 sessions per week for at least 3 weeks, depending on your level.

OBJECTIVE: 70.3 IRONMAN – TRIATHLON L

INSTRUCTIONS:

This is a 12 week training program, with sessions for quadriceps and latissimus dorsi muscles. If it is only possible to work one muscle group, the priority should be the quadriceps.

In this training plan, we will cover swimming, running and cycling, including distances and durations. The intensity of the workouts is dependant on your level.

If you are highly motivated and have time, you can also add core stabilization sessions into the schedule. We recommend 3 sessions per week for at least 3 weeks, depending on your level.

OBJECTIVE: 140.6 IRONMAN – TRIATHLON XL

INSTRUCTIONS:

This is a 16 week training program, with sessions for quadriceps and latissimus dorsi muscles. If it is only possible to work one muscle group, the priority should be the quadriceps.

In this training plan, we will cover swimming, running and cycling, including distances and durations. The intensity of the workouts is dependant on your level.

If you are highly motivated and have time, you can also add core stabilization sessions into the schedule. We recommend 3 sessions per week for at least 3 weeks, depending on your level.