train smarter. get stronger. take you to the next … · recommended training program for runners...

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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.com 877.266.7398 Recommended Training Program For Runners TRAIN SMARTER. GET STRONGER. FINISH FASTER. RECOVER QUICKER. DJO proudly sponsors:

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Page 1: TRAIN SMARTER. GET STRONGER. take you to the next … · RECOMMENDED TRAINING PROGRAM FOR RUNNERS Upper Body: Upper and Lower Back, Abs, Triceps, Biceps and Traps Lower Body: Quads,

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:

Page 2: TRAIN SMARTER. GET STRONGER. take you to the next … · RECOMMENDED TRAINING PROGRAM FOR RUNNERS Upper Body: Upper and Lower Back, Abs, Triceps, Biceps and Traps Lower Body: Quads,

RECOMMENDED TRAINING PROGRAM FOR RUNNERS

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

00-0855 Rev A© 2009 DJO, LLC.

Upper / lower back Abs Triceps / Biceps

Quads Hamstrings Calves Traps

Page 1 2012/8/2 MOLDFLOW ANALYSIS REPORT Part Name : Body Lower+Upper Report Date : 2012/8/2

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Part Name : Body Lower+Upper Report Date : 2012/8/2

Upper Lower RTI2 Site

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