Discover how Compex will optimize your workouts and take you to the next level! When combined with your existing training program, Compex will help you attain the highest possible levels of endurance, strength and power. • Potentiate your muscles • Build muscle strength and size • Improve speed and strength • Optimize muscle recovery shopcompex.com 877.266.7398 Recommended Training Program For Triathletes TRAIN SMARTER. GET STRONGER. FINISH FASTER. RECOVER QUICKER. DJO proudly sponsors:
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Discover how Compex will optimize your workouts and take you to the next level!
When combined with your existing training program, Compex will help you attain the highest possible levels of endurance, strength and power.
• Potentiate your muscles • Build muscle strength and size• Improve speed and strength • Optimize muscle recovery
shopcompex.com877.266.7398
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DJOGlobal.com
DJO proudly sponsors:
RECOMMENDED TRAINING PROGRAM FOR TRIATHLETES
Upper Body: Upper and Lower Back, Abs, Triceps, Biceps and Traps
Lower Body: Quads, Hamstrings, and Calves
• Strengthtraining3xaweek• StartwiththeEnduranceProgramweek1• UsetheResistanceProgramweek2• AlternatetheEnduranceandResistanceprogramsthereafter• Increaselevelandintensityatyourdesiredrate• ActiveRecoveryshouldbeusedaftereveryworkout–particularly
afterstrenuousactivitywhenmusclesarereadytocramp.
The Endurance program targets slow twitch fibers (type 1)The Resistance program targets both slow and fast twitch fibers (type 1 & 2)
Muscles to target for Strength Training/Active Recovery
For more information visit shopcompex.com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1Endurance(Level1)
AbsUpperBodyLowerBody
AbsUpperBodyLowerBody
AbsUpperBodyLowerBody
Active Recovery UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
Week 2Resistance(Level1)
AbsUpperBodyLowerBody
AbsUpperBodyLowerBody
AbsUpperBodyLowerBody
Active Recovery UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
Week 3Endurance(Desiredlevel)
AbsUpperBodyLowerBody
AbsUpperBodyLowerBody
Resistance(Desiredlevel) AbsUpperBodyLowerBody
Active Recovery UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
UpperBodyLowerBody
00-0847 Rev A© 2009 DJO, LLC.
Upper / lower back Abs Triceps / Biceps
Quads Hamstrings Calves Traps
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