Tag Archives: compression

Summer Workout Ideas for the Pool

Wednesday, May 28th, 2014

Summer Workout Ideas for the Pool

Megan Monroy, Zensah triathlete, hooked us up with a cool swim workout to get us ready for summer. Read below and let us know how it goes!

Alright!  Here we go! This swim workout is geared for a triathlete (emphasizing race conditions) but a great workout for run athletes too for cross training.

You will need a pull buoy, paddles, and a water bottle, and a kickboard (optional).  If you don’t have the gear, just do the pull section of the workout with no pull gear.

The total yardage is 2,100 yards.  If this is too much to start, take out the pull section and kick section.  Have fun and swim well!

Warm Up:
250 yards (10 laps) easy warm up.
150 yards (6 laps ) drills of your choice.
4 x 25yds (one lap)- second half of each lap ​increase swim speed to med/hard effort.
2 laps easy

-This is the perfect time to take down some water and do some light stretching before beginning the main workout

Main Set:
4 x 50 yds /2 laps at hard effort
3 x  100 yds /4 laps at race pace or a little slower than your 50 yd efforts (med/hard effort)

2 x 200 yds /8 laps at slower than race pace (medium effort)
2 x 50 yds /2 laps at hard effort
2 laps very easy
300 yds pull with gear focusing on stroke technique and a streamline position in the water

Warm down:
100 yds (4 laps) kicking with kickboard or streamline
100 yds very easy

Your swim workout is now complete!  Great job, this was not an easy one.


My 3 Favorite Workouts – Perfect when traveling the world

Saturday, May 24th, 2014

My name is David, I am from Austria, 24 years old, sports-mad since my early days – I am travelling around the world to participate in various races & competitions and to live the adventurous life. I am doing mostly Mountain and Ultra Running, Downhill Biking, Wakeboarding, Parkour, Calisthenics Snowboarding and Kiteboarding.

Below are some of my favorite workouts when traveling around the world.

1. High Intensity Interval Runs
70-80% intensity
10x 200 m, after each run 10 push ups, followed by 30 seconds break
10x 100 m, after each run 5 burpees, followed by 30 seconds break

>>> You can always increase the number of sets (runs) or reps (push ups/burpees). But set a goal BEFORE starting the workout and work all the way through!

2. Core Drills
30 sec, 30 reps, no break
choose from the following exercises:
Plank, Side Plank, Russian Twist, Mountain Climbers, Sit Ups, (Hanging) Leg Raises, Jackknife

>>> Use a timer app or stopwatch. No break, just switching exercises!

3. Plyometric
each exercise á 4 min, 1 min break in between
Jumping Lunges
Squat Jumps
180° Jumps
Jumping Jack

>>> Do as many reps as possible in 4 minutes, 1 minute break between each exercise.

It’s always important to keep up the high intensity! You can use a heart rate monitor to stay in 80-90% of your max. BPM (beats per minute) – which is approximately 140-160 BPM. That boosts your metabolism for hours – even after the workout is already finished!

How Joe Umphenour uses Zensah Compression Arm Sleeves

Wednesday, October 2nd, 2013

By Joe Umphenour, Elite Triathlete 

Being a triathlete for over thirty years, I have seen many pieces of clothing come and go because their usefulness and functionality were limited.  Doing three sports kept me searching for clothing that had multiple uses.  With my Zensah Compression Arm Sleeves, I have found an indispensable part of my training wardrobe.

Originally, I used it for the compression so it would aid in my post-swim recovery.  It did a great job doing that but I also noticed it was nice to have on as an extra layer on my arms during slightly cooler days.  Soon it found itself being used as light arm warmers on bike rides and also on runs as running arm sleeves.  Since most of these occur after my morning swim, I was getting double-duty out of them by getting compression while I was doing another workout.

Sunblock is also a major part of my outdoor workout regime since I am rather fair skinned.  It works fine unless it is washed or sweated off and it tends to pick-up dirt and bugs so I was keeping my eye open for another solution.  I found that the compression arm sleeves block the sun very well without the worry of it wearing off or collecting gunk.  Just when I thought I knew every use for them, there was an accident during my group bike ride and someone needed a bandage and direct pressure on a laceration.  My compression arm sleeves became an excellent bandage to create pressure on the wound and stop the bleeding.  I realized that I was wearing a multi-use tool on my arms every time I worked out!

It gets me thinking of all the other sports that can benefit from these arm compression sleeves. Athletes in sports like basketball, football or baseball that are arm-use intensive can get recovered from hard workouts faster to make the next workout that much more productive.  Or even on cooler days they can act like a second layer so light that you won’t even know they’re there.  Zensah’s compression arm sleeves are the one piece of athletic wear that every athlete needs.

Zensah leads the way in 3D Printing

Tuesday, August 6th, 2013

Zensah’s 3D Printing Initiative was featured at Outdoor Retailer Summer 2013

3D Printing Zensah

3D Printing Zensah

3D printers have been giving designers at bigger brands a fast look at prototypes without a trip to Asia for some time. And now you can see what the fuss is about, because there are several printers in action at ORSM.

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Zensah’s USA Tie Dye and American Flag Compression Leg Sleeves are Top Choice for Runners this 4th of July

Saturday, June 29th, 2013

Runners are able show their patriotism, while still gaining all the benefits of compression

Zensah®, the leader in compression apparel, has seen sales of their USA Tie Dye and American Flag Compression Leg Sleeves increase as runners prepare for their upcoming 4th of July road races.

Zensah’s USA Tie Dye and American Flag Compression Leg Sleeves

Zensah’s USA Tie Dye and American Flag Compression Leg Sleeves

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