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e-mail: sklep@elektrostymulatory.net
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WHEN TO START THE PREPARATION AND WHAT PLAN TO CHOOSE

• This booklet shows you two 12 week training plans to prepare for a race or sporting event.
The first plan (Page 4) is for cyclists who train up to 3 times a week
The second plan (Page 8) is for cyclists who train 4+ times a week or match any of the following criteria:
– at least 4 workouts per week.
– more than 3 years of regular road cycling training.
– Regularly rank in the top 50% in competition.
• The pre-requisite for this training is good physical condition and regular practice of a physical activity or sport during the previous months.

If you have never used electro-stimulation 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

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 = OVERCOMPENSATION = LONG RUN OPTIMISATION
• CORE STABILIZATION = MUSCLE BUILDING
• TRAINING RECOVERY = ACTIVE RECOVERY

8,0
ADJUSTING THE INTENSITY = THE KEY TO SUCCESS!

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.*
• 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.

*For older generation devices, the + polarity is located alongside the red connector.

COMPEX-Product-SP-4a-800px_1

SP 4.0

6,0

SP 6.0

8,0

SP 8.0

QUADRICEPS: STRENGTH & RESISTANCE PROGRAMMES
miejsce-na-elektrode-elektrostymulatory

ELECTRODE PLACEMENT
(WIRED)

miejsce-na-elektrode-1-elektrostymulatory

ELECTRODE PLACEMENT
(WIRELESS)

ikona-1-elektrostymulatory

• Sit with knees bent at approximately 90°
• Secure the ankles to avoid knee extension when there is a
powerful contraction

ikona-2-elektrostymulatory

• Sit on chair
• When the contraction begins, position yourself in a semi-squat
• Sit back down at the end of the contraction
• Keep the back straight, lower back arched and eyes facing
straight forward

QUADRICEPS: ENDURANCE PROGRAM
program-wytrzymałościowy-miejsce-na-elektrode-elektrostymulatory-1

ELECTRODE PLACEMENT
(WIRED)

program-wytrzymałościowy-miejsce-na-elektrode-elektrostymulatory-2

ELECTRODE PLACEMENT
(WIRELESS)

• Sitting or lying down with the knees more or less extended
• It is up to each person to find the most comfortable position for them
• Given the long duration of this program, it is possible to change position during the course of the session

ABDOMINAL AND LUMBAR MUSCLES: CORE STABILIZATION PROGRAM
miejsce-na-elektrode-2-elektrostymulatory

ELECTRODE PLACEMENT
(WIRED)

miejsce-na-elektrode-3-elektrostymulatory

ELECTRODE PLACEMENT
(WIRELESS)

ikona-1-elektrostymulatory

– Sitting firmly on a seat, with the back straight (it should not be
supported)
– With each contraction, it is advisable to carry out the following
exercise:
• Breathe out slowly to empty the lungs for the duration of
the contraction
• Pull in/retract the stomach
• Keep the back straight and head level

QUADRICEPS AND TRICEPS SURAL: TRAINING RECOVERY AND CAPILLARIZATION PROGRAMS
miejsce-na-elektrode-4-elektrostymulatory

ELECTRODE PLACEMENT
(WIRED)

miejsce-na-elektrode-5-elektrostymulatory

ELECTRODE PLACEMENT
(WIRELESS)

ikona-3-elektrostymulatory

• Ensure you are in a comfortable lying position
• Elevate the feet/legs to receive the maximum benefit of the
stimulation

PREPARATION FOR THOSE WHO TRAIN 3 TIMES PER WEEK

INSTRUCTIONS:

The preparation aims to schedule the 2 larger sessions of the week on the weekend, which is when the majority of cyclists have the most free time.
However, these sessions can quite be shifted to other days of the week. In this case, the 2 sessions of development (endurance, strength, resistance) must be carried out on the days without training.

You can perform multiple Core stabilization sessions each week, the usual rule being 3 sessions each week for 3-4 weeks

TYDZIEŃ 1

PONIEDZIAŁEK WTOREK ŚRODA CZWARTEK PIĄTEK SOBOTA NIEDZIELA
CYCLING REST   1h30in the middle of the session:6 sprints of 30 seconds eachRest 3 to 5 seconds REST 2h30
in the middle of the session:
4 blocks of 7’ at full force
Rest 5’
 Long run 3h30
PHYSICAL PREPARATION Endurance 1
Quadriceps
Endurance 1
Quadriceps
Capillarization Quads
and Triceps sural
RECOVERY Training recovery Quads and Triceps sural Training recovery Quads and Triceps sural

TYDZIEŃ 2

PONIEDZIAŁEK WTOREK ŚRODA CZWARTEK PIĄTEK SOBOTA NIEDZIELA
CYCLING REST 1h30
in the middle of the session:
6 to 10 hilly reps of 300m
Rest in the descent
REST 2h30
in the middle of the session:
4 blocks of 7’ at full force
Rest 5’
 Long run 3h30
PHYSICAL PREPARATION Endurance 1
Quadriceps
Endurance 1
Quadriceps
Capillarization Quads
and Triceps sural
RECOVERY Training recovery Quads and Triceps sural Training recovery Quads and Triceps sural

TYDZIEŃ 3

PONIEDZIAŁEK WTOREK ŚRODA CZWARTEK PIĄTEK SOBOTA NIEDZIELA
CYCLING REST 1h30
in the middle of the session:
6 x (1’ in force – 1’flexible)
REST 2h30
in the middle of the session:
2 hilly reps of 20’
Rest 6’
 Long run 3h30 with
a few free variations of pace
PHYSICAL PREPARATION Endurance 1
Quadriceps
Endurance 1
Quadriceps
Capillarization Quads
and Triceps sural
RECOVERY Training recovery Quads and Triceps sural Training recovery Quads and Triceps sural

TYDZIEŃ 4

PONIEDZIAŁEK WTOREK ŚRODA CZWARTEK PIĄTEK SOBOTA NIEDZIELA
CYCLING REST 1h30
in the middle of the session:
2 sets of constant high gear with 3 x (3’fast – 2’
flexible)
REST 2h30
in the middle of the session:
4 x (8’ velocity – 2’ high gear with progressive acceleration)
Rest for 10’
 Long run 3h30 with
elevation
PHYSICAL PREPARATION Endurance 1
Quadriceps
Endurance 1
Quadriceps
Capillarization Quads
and Triceps sural
RECOVERY Training recovery Quads and Triceps sural Training recovery Quads and Triceps sural

TYDZIEŃ 5

PONIEDZIAŁEK WTOREK ŚRODA CZWARTEK PIĄTEK SOBOTA NIEDZIELA
CYCLING REST 1h30
in the middle of the session:
10 x (1’ fast – 1’ flexible)
REST 2h30
in the middle of the session:
2 sets of of 30’
high gear at 60rpm
Rest for 12’
 Long run 4h
with free variations
of pace
PHYSICAL PREPARATION Endurance 1
Quadriceps
Endurance 1
Quadriceps
Capillarization Quads
and Triceps sural
RECOVERY Training recovery Quads and Triceps sural Training recovery Quads and Triceps sural

TYDZIEŃ 6

PONIEDZIAŁEK WTOREK ŚRODA CZWARTEK PIĄTEK SOBOTA NIEDZIELA
CYCLING REST REST
1h15
in the middle of the session:
2 sets of 12’ low gear with velocity
REST
1h30
specific work in reps (dancer, sitting,
relaunch) of 30’
Or calm run, very flexible if race preparation is on Sunday
 

Long run 3h
max, or cycling preparation test
PHYSICAL PREPARATION Endurance 1
Quadriceps
Capillarization Quads
and Triceps sural
RECOVERY Training recovery Quads and Triceps sural Training recovery Quads and Triceps sural Training recovery Quads and Triceps sural

TYDZIEŃ 7

PONIEDZIAŁEK WTOREK ŚRODA CZWARTEK PIĄTEK SOBOTA NIEDZIELA
CYCLING REST 1h30
in the middle of the session:
8 sprints of 30’’ all to the right
Rest for 3’
REST 2h15
in the middle of the session:
4 sets with 8 rhythm
100-120 rpm 2’ high gear going all to the right
Long run 3h30
with free variations
of pace
PHYSICAL PREPARATION Resistance 1
Quadriceps
Resistance 1
Quadriceps
Capillarization Quads
and Triceps sural
RECOVERY Training recovery Quads and Triceps sural Training recovery Quads and Triceps sural

TYDZIEŃ 8

PONIEDZIAŁEK WTOREK ŚRODA CZWARTEK PIĄTEK SOBOTA NIEDZIELA
CYCLING REST 1h30
in the middle of the session:
5 x (3’fast – 2’ flexible)
Rest for 10’
REST 2h30
in the middle of the session:
3 hilly reps long
(a flexible, gradual acceleration to full speed)
Long run 4h30
with free variations
of pace
PHYSICAL PREPARATION Resistance 1
Quadriceps
Resistance 1
Quadriceps
Capillarization Quads
and Triceps sural
RECOVERY Training recovery Quads and Triceps sural Training recovery Quads and Triceps sural

TYDZIEŃ 9

PONIEDZIAŁEK WTOREK ŚRODA CZWARTEK PIĄTEK SOBOTA NIEDZIELA
CYCLING REST 2h00
in the middle of the session:
3 sets of 15’
High gear at 60 TPM
Rest for 10’
REST 2h30
in the middle of the session:
3 hilly reps 2km
1x high velocity, low gear
1x 50-60 rpm high gear sitting in saddle
1x in progressive acceleration
 Long run 6h
with free variations
of pace
PHYSICAL PREPARATION Resistance 1
Quadriceps
Resistance 1
Quadriceps
Capillarization Quads
and Triceps sural
RECOVERY Training recovery Quads and Triceps sural Training recovery Quads and Triceps sural

TYDZIEŃ 10

PONIEDZIAŁEK WTOREK ŚRODA CZWARTEK PIĄTEK SOBOTA NIEDZIELA
CYCLING REST 1h45
hilly terrain to mount all the reps in progressive acceleration
REST 2h30
in the middle of the session:
3 hilly reps 2km
1x high velocity low gear
1x 50-60 rpm high gear, sitting in saddle
1x in progressive acceleration
Long run 6h
with free variations
of pace
PHYSICAL PREPARATION Resistance 1
Quadriceps
Resistance 1
Quadriceps
Capillarization Quads
and Triceps sural
RECOVERY Training recovery Quads and Triceps sural Training recovery Quads and Triceps sural

TYDZIEŃ 11

PONIEDZIAŁEK WTOREK ŚRODA CZWARTEK PIĄTEK SOBOTA NIEDZIELA
CYCLING REST 1h30
in the middle of the session:
high gear
10 X (30’’ fast – 30’’ flexible)
REST 2h45
in the middle of the session:
6 reps of 1Km 7%
Fit in force, high gear, sitting in saddle
Rest in the descent
 Long run 4h to 5h
with free variations
of pace
PHYSICAL PREPARATION Resistance 1
Quadriceps
Resistance 1
Quadriceps
Capillarization Quads
and Triceps sural
RECOVERY Training recovery Quads and Triceps sural Training recovery Quads and Triceps sural

TYDZIEŃ 12

PONIEDZIAŁEK WTOREK ŚRODA CZWARTEK PIĄTEK SOBOTA NIEDZIELA
CYCLING REST REST 1h30
variety of speeds
REST 1h
rotate the legs, without
increasing intensity
 

RACE
OVERCOMPENSATION Training recovery Quads and Triceps sural 2 x Capillarization Quads and Triceps sural 2 x Capillarization Quads and Triceps sural 2 x Capillarization Quads and Triceps sural  2 x Capillarization Quads and Triceps sural Training recovery Quads and Triceps sural
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