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<strong>Power</strong> <strong>Plate</strong><br />
Fundamentals<br />
Instructor <strong>Manual</strong><br />
Second Edition<br />
www.powerplate.com
00–01<br />
Discover <strong>the</strong> Difference
Table of Contents<br />
<strong>Power</strong> <strong>Plate</strong> Acceleration Training 02<br />
Welcome to <strong>Power</strong> <strong>Plate</strong> 03<br />
History and Development 04<br />
<strong>Power</strong> <strong>Plate</strong> Acceleration Training 05<br />
<strong>Power</strong> <strong>Plate</strong> Technology 06<br />
Research and Benefits 07<br />
Certifications 08<br />
Health and Medical Warning 08<br />
Console Settings 09<br />
Progression 10<br />
Coaching Tips 10<br />
Five Elements 11<br />
Stretch 12-21<br />
Balance 22-27<br />
Core 28-35<br />
Strength 36-55<br />
Massage 56-67<br />
<strong>Power</strong> <strong>Plate</strong> Workouts 68-87<br />
<strong>Power</strong> Basic Workout 69-70<br />
<strong>Power</strong> Intermediate Workout 71-72<br />
<strong>Power</strong> Advanced Workout 73-74<br />
Workouts <strong>Power</strong>ed By Athletes’ Performance 75-79<br />
Workouts <strong>Power</strong>ed By PTA Global 80-82<br />
Workouts <strong>Power</strong>ed By NASM 83-87<br />
Resources 88-126<br />
First Impression Demonstration 89-90<br />
Research Cards 91-124<br />
Global Partners 125-126<br />
www.powerplate.com
<strong>Power</strong> <strong>Plate</strong><br />
Acceleration Training <br />
02–03<br />
Discover <strong>the</strong> Difference
Welcome to <strong>Power</strong> <strong>Plate</strong><br />
The <strong>Power</strong> <strong>Plate</strong> Fundamentals Instructor <strong>Manual</strong> has been developed to provide you with <strong>the</strong> necessary tools and<br />
information to assist and support you in implementing <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> ® machine within your club or studio as a key<br />
feature in <strong>the</strong> retention and member interaction strategy.<br />
It features an introduction to <strong>the</strong> science and <strong>the</strong>ory of Acceleration Training and outlines <strong>the</strong> key features and<br />
benefits of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine. But most importantly, it includes a step-by-step guide on how you can<br />
effectively engage with your members and talk confidently about <strong>Power</strong> <strong>Plate</strong> training to accelerate <strong>the</strong>ir results,<br />
allowing <strong>the</strong>m to not only achieve <strong>the</strong>ir goals, but to achieve <strong>the</strong>m in less time.<br />
Our Mission<br />
To combat <strong>the</strong> devastating and debilitating effects of our population’s increasingly sedentary lifestyle by offering <strong>the</strong><br />
most technologically advanced, easy-to-use, non-invasive fitness equipment that provides a multitude of benefits for<br />
users of diverse ages and physical conditions.<br />
Goals and Objectives<br />
· Understand <strong>the</strong> basics of neurophysiology and biomechanics<br />
· Understand <strong>the</strong> response and adaptation of Acceleration Training<br />
· Understand basic program design<br />
· Learn safe and effective integration into current systems and programs
History and Development<br />
Vibration training was used in <strong>the</strong> former Soviet Union in <strong>the</strong> 1960s to assist cosmonauts in coping with <strong>the</strong> negative<br />
effects of microgravity while in space. The Russian cosmonauts who used vibration training as part of <strong>the</strong>ir training set<br />
a staggering record of 420 days in space, compared to American astronauts who returned home after just 120 days.<br />
After <strong>the</strong>ir space mission, <strong>the</strong> Russian cosmonauts, who ordinarily would have suffered severe loss of strength and<br />
bone density, noticed considerably fewer side effects and were also able to recover more quickly.<br />
In <strong>the</strong> 1990s, this training method came to <strong>the</strong> attention of Dutch Olympic coach Guus van der Meer. Born in The<br />
Ne<strong>the</strong>rlands, van der Meer’s passion for health and fitness began at an early age, and by 30 years old, he was training<br />
many of <strong>the</strong> top Dutch athletes. During <strong>the</strong> 1996 Olympics in Atlanta, van der Meer coached most of <strong>the</strong> Dutch<br />
Olympians, including <strong>the</strong> men’s field hockey team, <strong>the</strong> men’s rowing team, <strong>the</strong> men’s and women’s volleyball teams,<br />
<strong>the</strong> sailing teams, <strong>the</strong> softball team, <strong>the</strong> clay pigeon shooting team and <strong>the</strong> wild water canoeists. In <strong>the</strong> late ’90s, Guus<br />
developed <strong>the</strong> first version of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine, converting <strong>the</strong> previous unwieldy and impractical machines<br />
used in whole body vibration into a compact, efficient and user-friendly piece of equipment.<br />
<strong>Power</strong> <strong>Plate</strong> International and its distributors around <strong>the</strong> world aspire to set and maintain <strong>the</strong> gold standard in <strong>the</strong> whole<br />
body vibration category. The multi-directional Advanced Vibration Technology that <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine uses<br />
is grounded in years of extensive academic and independent scientific research. Fur<strong>the</strong>r scientific studies are being<br />
conducted in <strong>the</strong> US, Europe and Asia, which indicate significant positive benefits as a result of vibration training.<br />
Late 19th<br />
Century<br />
Discovery of<br />
vibration training<br />
in Germany<br />
1970<br />
Vibration training<br />
knowledge starts<br />
to spread after<br />
<strong>the</strong> fall of <strong>the</strong><br />
Berlin wall<br />
1999<br />
Guus van der<br />
Meer introduces<br />
<strong>Power</strong> <strong>Plate</strong> on<br />
<strong>the</strong> Dutch market<br />
2010<br />
<strong>Power</strong> <strong>Plate</strong><br />
introduces <strong>the</strong> first<br />
mechanical vibration<br />
bike: <strong>the</strong> powerBIKE<br />
First vibration<br />
device invented by<br />
John H. Kellogg<br />
1960<br />
Russians use<br />
vibration training<br />
in <strong>the</strong>ir space<br />
program<br />
1989<br />
Dutch Olympic<br />
trainser Guus van<br />
der Meer develops<br />
<strong>Power</strong> <strong>Plate</strong><br />
2000<br />
<strong>Power</strong> <strong>Plate</strong> is a<br />
worldwide success<br />
represented in over<br />
100 countries<br />
2011<br />
<strong>Power</strong> <strong>Plate</strong><br />
introduces <strong>the</strong> my7,<br />
<strong>the</strong> first touch screen<br />
<strong>Power</strong> <strong>Plate</strong> machine.<br />
04–05<br />
Discover <strong>the</strong> Difference
<strong>Power</strong> <strong>Plate</strong> Acceleration Training <br />
The principle by which <strong>Power</strong> <strong>Plate</strong> machines work<br />
lies in <strong>the</strong> law of motion, stated by Sir Isaac Newton:<br />
<strong>the</strong> force of an object is equal to its mass multiplied by<br />
acceleration, or F = M x A.<br />
All movement is force production. In order to lift a pen<br />
or take a step, we must produce some amount of force.<br />
What this means is that one can improve functional<br />
force (stability, strength or power) by ei<strong>the</strong>r applying<br />
more mass or more acceleration to <strong>the</strong> body. Most forms of strength training<br />
use mass, such as weight machines and free weights. Instead, <strong>Power</strong> <strong>Plate</strong><br />
machines manipulate <strong>the</strong> second half of this equation—acceleration—and <strong>the</strong><br />
mass (your body weight) stays <strong>the</strong> same.<br />
Force Output<br />
If a 10lb (5kg) and a 2lb (1kg) medicine ball are dropped from <strong>the</strong> same height<br />
and <strong>the</strong> same time, <strong>the</strong>y will hit <strong>the</strong> ground at exactly <strong>the</strong> same<br />
time because <strong>the</strong> acceleration (gravitational pull toward <strong>the</strong> center of <strong>the</strong> earth)<br />
is <strong>the</strong> same. However, <strong>the</strong> force created by a 10lb (5kg) medicine ball will be<br />
greater because it has a greater mass (F = M x A). Likewise, a person performing<br />
a squat with weights will create more force than a person without added weight<br />
(F = M x A). A person with a mass of 154lb (70kg) performing a plyometric squat<br />
will produce more force than a person with a mass of 154lb (70kg) performing a<br />
regular dynamic squat because <strong>the</strong> acceleration has been increased (F = M x A).<br />
<strong>Power</strong> <strong>Plate</strong> Acceleration Training also increases <strong>the</strong> acceleration factor of <strong>the</strong><br />
equation through high speed vibrations.<br />
Reflexes<br />
Acceleration Training creates an instability in <strong>the</strong> human body. With each<br />
oscillation, <strong>the</strong> body is forced to perform reflexive muscle actions (also known as<br />
Tonic Vibration Reflex). The machine’s vibrations stimulate 25–50 reflexive muscle<br />
contractions per second, so performing an exercise at 30Hz for 30 seconds will<br />
provoke 900 muscle actions. During an average 30-minute workout on a <strong>Power</strong><br />
<strong>Plate</strong> machine, you will have as many as 43,000 muscle actions. This means you<br />
can get more done in less time.<br />
Distribution of Force<br />
Traditional weight training is “top-down” training, since <strong>the</strong> mass is being pulled<br />
down by gravity, and in turn, is creating and increasing a force. Mass-based<br />
training or top-down training is not always a feasible method of training for some<br />
special populations, especially those suffering with structural issues. <strong>Power</strong> <strong>Plate</strong><br />
Acceleration Training increases force without adding mass, creating a “groundup”<br />
force. This is a real breakthrough in training and conditioning, as we can now<br />
optimally “load” <strong>the</strong> human frame while minimizing high impact, high load and<br />
high stress factors.<br />
Earth-Based<br />
Force = Mass x Acceleration<br />
Mass is your body<br />
weight and acceleration<br />
is gravity.<br />
Traditional Strength<br />
Force = Mass x Acceleration<br />
Applied force<br />
is increased by<br />
increasing mass.<br />
<strong>Power</strong> <strong>Plate</strong> ® Acceleration Training <br />
Force = Mass x Acceleration<br />
Applied force<br />
is increased by<br />
increasing<br />
acceleration.<br />
www.powerplate.com
<strong>Power</strong> <strong>Plate</strong> Technology<br />
Characteristics of Vibration<br />
There are two characteristics of vibration: frequency and amplitude. Frequency, measured in Hertz, is <strong>the</strong> number of<br />
cycles per unit of time—or how fast <strong>the</strong> machine is vibrating. For example, at 30Hz, <strong>the</strong> machine is vibrating 30 times<br />
per second. Amplitude is <strong>the</strong> distance <strong>the</strong> vibration displaces from its negative to its positive peak—or how far <strong>the</strong><br />
machine platform drops.<br />
G-Factor<br />
We created <strong>the</strong> G-Factor to make <strong>the</strong> settings easier to understand for <strong>the</strong> end user. G-Factor is simply a combination<br />
of a frequency and amplitude.<br />
G-Factor 0 1 2 3 4 5 6 7 8<br />
Settings 25 Hz 30 Hz 35 Hz 40 Hz 30 Hz 35 Hz 40 Hz 45 Hz 50 Hz<br />
Low Low Low Low High High High High High<br />
Vibration Quality<br />
The quality of <strong>the</strong> vibration can be subdivided into two<br />
categories: harmonic and non-harmonic. Harmonic vibrations<br />
are constant, orderly, stable in form, shape and speed.<br />
Non-harmonic vibrations are random, unpredictable and<br />
unstable. Unlike non-harmonic vibration, <strong>the</strong> harmonic<br />
vibration that <strong>Power</strong> <strong>Plate</strong> equipment produces causes<br />
muscle contractions, postural changes and kines<strong>the</strong>tic sense.<br />
Harmonic Vibration<br />
Non-Harmonic Vibration<br />
Multi-Directional Movement<br />
The mechanical vibration oscillates in three directions and is produced by two motors,<br />
which are located under <strong>the</strong> platform’s base. Although <strong>the</strong> largest amount of force<br />
is delivered vertically due to gravitational forces, <strong>the</strong> oscillations are measurable in<br />
three directions of movement: <strong>the</strong> vertical axis (up and down), <strong>the</strong> frontal plane (left to<br />
right) and <strong>the</strong> sagital plane (forward and back). The multi-planar movement creates an<br />
unstable environment, which is proprioceptively challenging.<br />
The result is a movement that accelerates your base of support so that your reflexes<br />
and your nervous system activate responses meant to keep you upright and safe.<br />
The <strong>Power</strong> <strong>Plate</strong> generates mechanical vibration, resulting in acceleration (or G-force).<br />
proMOTION Dynamic Vibration Technology<br />
We developed proMOTION Technology as part of our commitment to continuously give you new ways to benefit from<br />
<strong>Power</strong> <strong>Plate</strong> training. Up to 80% of <strong>the</strong> vibration is transferred to handles by <strong>the</strong> Vectran ® cables, which were originally<br />
developed for <strong>the</strong> NASA space program and are five times stronger than steel. The cables extend up to 2 meters (6<br />
feet) for unlimited exercise possibilities. proMOTION’s variable resistance is controlled <strong>the</strong> by <strong>the</strong> most complex part—<br />
<strong>the</strong> gel dampening system. The unique characteristic of <strong>the</strong> gel found in this system is its viscosity, which will always<br />
stay constant under any condition. This ensures consistent resistance at all times.<br />
Vectran ® is a registered trademark of Kuraray America, Inc.<br />
06–07<br />
Discover <strong>the</strong> Difference
Research and Benefits<br />
More than 180 research studies have been conducted on whole body vibration. The research has shown that, when<br />
used regularly as a part of a healthy lifestyle, <strong>Power</strong> <strong>Plate</strong> Acceleration Training has numerous fitness and wellness<br />
benefits, including:<br />
Strength<br />
Improves muscle tone, builds explosive power<br />
and endurance.<br />
Flexibility<br />
Increases range of motion, coordination, balance<br />
and stability.<br />
Circulation<br />
Improves and increases blood flow to streng<strong>the</strong>n<br />
<strong>the</strong> cardiovascular system.<br />
Bone Density<br />
Increases bone mineral density and prevents bone<br />
loss related to aging.<br />
Weight Loss<br />
Reduces body fat and enhances metabolism.<br />
Cellulite Reduction<br />
Diminishes <strong>the</strong> appearance of cellulite.<br />
Alleviate Pain<br />
Promotes faster recovery of damaged muscles<br />
and tendons, decreases pain and improves joint function.<br />
ACL Recovery<br />
Expedites and improves recovery of anterior cruciate<br />
ligament (ACL) rupture and subsequent arthroscopic<br />
reconstructive surgery.<br />
Refer to <strong>the</strong> Research section of this manual beginning on page 92 for summaries of <strong>the</strong> top research<br />
studies. You can also find more information at www.powerplate.com/research or by scanning <strong>the</strong> QR code<br />
on your web-enabled mobile device.<br />
www.powerplate.com
Certifications<br />
MDD Certification<br />
<strong>Power</strong> <strong>Plate</strong> International is <strong>the</strong> only whole body vibration training manufacturer worldwide<br />
to have its product range certified as class IIa medical devices. <strong>Power</strong> <strong>Plate</strong> International<br />
holds ISO 13485 certification for its Quality Management System (QMS) as well as<br />
Medical Device Manufacturer Certification. All company processes—manufacturing, risk<br />
assessment, order fulfillment, customer care, warranty and after-sales service—conform to<br />
<strong>the</strong> highest European standards. For more information, visit www.mhra.gov.uk.<br />
IFI Stage 2 Accreditation UK<br />
The Inclusive Fitness Initiative (IFI) is a program that strives to make <strong>the</strong> fitness industry<br />
more inclusive and raise physical activity participation levels. The <strong>Power</strong> <strong>Plate</strong> pro5 and<br />
pro5, pro5 AIRdaptive and pro6 models are accredited as an inclusive piece of fitness<br />
equipment, which means it can be used independently by people with disabilities and<br />
various medical conditions. For more information, visit: www.inclusivefitness.org.<br />
Health Warning and<br />
Medical Precautions<br />
You should review <strong>the</strong> exercise and product instructions before beginning a <strong>Power</strong> <strong>Plate</strong>® exercise program. <strong>Power</strong><br />
<strong>Plate</strong> machines have been used successfully worldwide, but should you have a medical condition, it is recommended<br />
that you seek medical advice before using a <strong>Power</strong> <strong>Plate</strong> machine. If at any time, you feel faint, dizzy, short of breath or<br />
any pain, stop using <strong>the</strong> machine immediately and consult a physician.<br />
08–09<br />
Discover <strong>the</strong> Difference
Console Settings –<br />
pro5 and pro6 Models<br />
To program a pro5 or pro6 machine, press Start, select <strong>the</strong> Frequency, Time, and Amplitude, and <strong>the</strong>n press Start<br />
again. To continue using <strong>the</strong> machine at <strong>the</strong> same settings, press Repeat. Use Stop to discontinue use at any time.<br />
Repeat<br />
Start<br />
Stop<br />
Increase/Decrease<br />
Frequency or Time manually<br />
proTRAC<br />
The proTRAC system allows<br />
<strong>the</strong> machine to only be<br />
activated with a proTRAC<br />
key. If <strong>the</strong> machine is locked<br />
by <strong>the</strong> system, simply hold<br />
<strong>the</strong> key in front of <strong>the</strong> logo<br />
on <strong>the</strong> console, and <strong>the</strong><br />
machine will be activated.<br />
Frequency<br />
The number of times per<br />
second that <strong>the</strong> machine<br />
moves up and down,<br />
expressed in Hertz (30<br />
Hz, 35 Hz, 40 Hz). 50 Hz<br />
is available on pro5 , pro5<br />
AIRdaptive and pro5<br />
AIRdaptive HP only.<br />
Time<br />
Expressed<br />
in seconds<br />
Amplitude<br />
The distance <strong>the</strong> machine displaces<br />
up and down, per cycle, expressed<br />
in millimeters.<br />
AIRdaptive System<br />
A unique system that customizes <strong>the</strong> machine to<br />
allow for extra load and adjusts to user needs.<br />
1 = up to 130lb / 58Kg<br />
2 = between 130–200lb / 58-90Kg<br />
3 = above 200lb / 90Kg<br />
Adjusting proMOTION on a pro6<br />
To increase <strong>the</strong> resistance, pull out on <strong>the</strong> central lever.<br />
To decrease resistance, push <strong>the</strong> lever in.<br />
The unique gel dampening system also increases <strong>the</strong><br />
resistance as you increase <strong>the</strong> speed of <strong>the</strong> movement.<br />
www.powerplate.com
Progression<br />
1. Challenge <strong>the</strong> execution of <strong>the</strong> movement.<br />
Introduce static movements first to localize <strong>the</strong> vibration and to minimize any upward travel. Your client should<br />
become acclimated to <strong>the</strong> mode of training before progressing into more dynamic movements.<br />
Static<br />
Static Variable<br />
Pulse<br />
Dynamic<br />
Get in deepest position, while<br />
remaining painfree. Hold <strong>the</strong><br />
exercise position indicated to<br />
<strong>the</strong> point where most muscle<br />
tension is created.<br />
Assume static position. Move<br />
throughout <strong>the</strong> exercise, pausing<br />
at various angles.<br />
Assume <strong>the</strong> static exercise position,<br />
creating tension in <strong>the</strong> muscle.<br />
Perform controlled, small and<br />
shallow “pulse” movements, moving<br />
in and out of <strong>the</strong> static position.<br />
Full range of movement<br />
throughout exercise.<br />
2. Increase <strong>the</strong> number of sets<br />
per exercise.<br />
3. Increase <strong>the</strong> duration of <strong>the</strong> exercise.<br />
4. Increase <strong>the</strong> number of exercises you perform<br />
per fitness element.<br />
5. Decrease rest period between exercises.<br />
6. If using proMOTION technology, incorporate<br />
<strong>the</strong>se progressions:<br />
a. Increase <strong>the</strong> speed of <strong>the</strong> movement.<br />
b. Increase <strong>the</strong> tension from Low to High.<br />
7. Increase frequency, <strong>the</strong>n amplitude.<br />
30Hz / Low<br />
35Hz / Low<br />
40Hz / Low<br />
30Hz / High<br />
35Hz / High<br />
40Hz / High<br />
Coaching Tips<br />
· Never put your head, chest or spine in direct<br />
contact with <strong>the</strong> machine’s platform.<br />
· Extending <strong>the</strong> knee and elbow joints will cause<br />
more vibration travel to <strong>the</strong> head. To minimize this<br />
effect, avoid locking <strong>the</strong> joints. Maintain a soft<br />
bend in <strong>the</strong> knee when standing on <strong>the</strong> platform.<br />
· Keep your muscles engaged.<br />
· Be cautious of overtraining, as it can tax <strong>the</strong><br />
nervous system. We recommend training on<br />
<strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine 2–3 per week for 30<br />
minutes. You can use <strong>the</strong> machine for Stretch<br />
and Massage every day.<br />
· Drink plenty of water before, during and after<br />
ever session.<br />
· Do not hang on <strong>the</strong> handlebars.<br />
· When using proMOTION cables:<br />
- Exercising close to <strong>the</strong> platform will optimize<br />
vibration travel.<br />
- Perform a full range of movement to return <strong>the</strong><br />
cable to <strong>the</strong> vibration source.<br />
- Vertical movements carry more vibration travel<br />
than horizontal movements.<br />
- Integrated movements (exercises on <strong>the</strong><br />
machine’s platform) are more difficult than<br />
isolation exercises.<br />
10–11<br />
Discover <strong>the</strong> Difference
Basic Program Design<br />
Every <strong>Power</strong> <strong>Plate</strong> training session is made up of Five Elements of effective<br />
training: Stretch, Balance, Core, Strength and Massage.<br />
We recommend a basic 30-minute <strong>Power</strong> <strong>Plate</strong> workout consisting of:<br />
Stretch: 3–4 exercises<br />
Balance: 1–2 exercises<br />
Core: 2–3 exercises<br />
Strength: 4–8 exercises<br />
Massage: 2–4 exercises<br />
This basic program design is a very general outline and depending on you or your clients’ needs, you may wish to<br />
incorporate more exercises in one of <strong>the</strong> elements and less from ano<strong>the</strong>r. For example, if your goal is improved balance,<br />
you would possibly perform more exercises in <strong>the</strong> balance section and fewer in <strong>the</strong> strength portion.<br />
www.powerplate.com
Symbols<br />
Frequency<br />
Time<br />
Amplitude<br />
proMOTION <br />
Mat Recommended<br />
Increased Vibration Travel<br />
12–13<br />
Discover <strong>the</strong> Difference
Stretch<br />
Stretch<br />
Massage<br />
Balance<br />
Strength<br />
Core
Stretch<br />
Stretch is simply <strong>the</strong> preparation of your body and its required systems needed to<br />
move optimally, whe<strong>the</strong>r in <strong>the</strong> training session, in competition or in everyday life.<br />
There are many systems that must be warmed up before this can happen,<br />
including <strong>the</strong> nerves, joints, muscles, and <strong>the</strong> cardiovascular and energy<br />
systems. One of <strong>the</strong> most powerful applications of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine is<br />
that it delivers just this.<br />
Through Acceleration Training , <strong>the</strong>re is an increase in blood flow to passive<br />
and active structures, an excitement of <strong>the</strong> neuromuscular system, and a<br />
preparation of connective tissue.<br />
The result of all of this is that in as little as a few short minutes, your body and its<br />
systems are ready for movement with far greater body awareness.<br />
Stretch can be performed every day. For tight areas, you can pre-massage areas<br />
before stretching. Always get into position first before turning <strong>the</strong> machine on.<br />
During <strong>the</strong> warm-up, stay engaged in <strong>the</strong> stretch and try to improve your range.<br />
Stretch on a <strong>Power</strong> <strong>Plate</strong> machine:<br />
· Increases blood flow to passive and active structures.<br />
· Causes an excitement of <strong>the</strong> neuromuscular system.<br />
· Triggers a preparation of connective tissue.<br />
12-13 Discover <strong>the</strong> Difference
Kneeling Quad / Hip Flexor Stretch with Support<br />
Variations<br />
Kneeling Quad /<br />
Hip Flexor Stretch<br />
Standing Quad /<br />
Hip Flexor Stretch<br />
with Support<br />
Standing Quad /<br />
Hip Flexor Stretch<br />
Standing Quad /<br />
Hip Flexor Stretch<br />
with Reach<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
30 Sec<br />
Low<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Hold on to <strong>the</strong> handlebars with your right hand and place your right knee on <strong>the</strong> platform with your toes in a flexed<br />
position. Lean away from <strong>the</strong> machine until you feel a comfortable stretch in your hip flexor and quad. Keep your<br />
chest up and stay engaged.<br />
www.powerplate.com
Standing Single Leg Hamstring Stretch<br />
Variations<br />
Standing Single Leg<br />
Hamstring Stretch with<br />
Support<br />
Standing Double Leg<br />
Hamstring Stretch<br />
Standing Double Leg<br />
Stretch with Reach<br />
Standing Double Leg<br />
Hamstring Stretch with<br />
Support<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
30 Sec<br />
Low<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Facing <strong>the</strong> machine, place <strong>the</strong> heel of your right foot on <strong>the</strong> platform, flexing <strong>the</strong> toes. Keep your chest up and<br />
lean forward.<br />
16–17<br />
Discover <strong>the</strong> Difference
Seated Glute / Hip Stretch<br />
Variations<br />
Seated Glute / Hip Cross<br />
Over Stretch<br />
Seated Glute / Hip<br />
Stretch with Rotation<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
30 Sec<br />
Low<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Place your right glute and leg, bent at 45 degree angle, across <strong>the</strong> platform. Using your left leg for support, lean<br />
forward into <strong>the</strong> machine. Keep your chest up, and you hips square and level.<br />
www.powerplate.com
Standing Groin / Inner Thigh Stretch<br />
Variations<br />
Standing Groin / Inner<br />
Thigh Stretch with Reach<br />
Kneeling Bent Knee Groin<br />
/ Inner Thigh Stretch<br />
Kneeling Straight Leg<br />
Groin/Inner Thigh Stretch<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
30 Sec<br />
Low<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Place your right foot on platform, keeping your right leg straight. Bend into a slight squat with your left leg. Keep your<br />
chest up and your weight distributed evenly between both legs.<br />
18–19<br />
Discover <strong>the</strong> Difference
Calf Stretch<br />
Variations<br />
Calf Stretch with Foam<br />
Roller<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
30 Sec<br />
Low<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Standing on <strong>the</strong> platform, drop your right heel off <strong>the</strong> machine. Your right leg should be straight and your left leg<br />
should be bent. Lean forward and hold on to <strong>the</strong> handlebars for support.<br />
www.powerplate.com
Kneeling Chest Stretch<br />
Variations<br />
Kneeling Chest Stretch<br />
with Foam Roller<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
30 Sec<br />
Low<br />
1–2<br />
N/A<br />
Coaching Tips<br />
With your right side facing <strong>the</strong> machine, place your right forearm on <strong>the</strong> platform with your elbow bent at 90<br />
degrees. Slowly lower your body to <strong>the</strong> floor until you feel a comfortable stretch.<br />
20–21<br />
Discover <strong>the</strong> Difference
Kneeling Lat Stretch<br />
Variations<br />
Kneeling Lat Stretch with<br />
bent Elbows<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
30 Sec<br />
Low<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Kneel on <strong>the</strong> floor and place both arms on <strong>the</strong> platform, keeping <strong>the</strong>m straight. Slowly sit back onto your heels. Sink<br />
chest toward <strong>the</strong> floor.<br />
www.powerplate.com
Kneeling Posterial Shoulder Stretch<br />
Variations<br />
Kneeling Shoulder Cross<br />
Stretch<br />
Standing Shoulder / Neck<br />
Stretch<br />
Standing External<br />
Rotation<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
30 Sec<br />
Low<br />
1–2<br />
N/A<br />
Coaching Tips<br />
With your right side facing <strong>the</strong> machine, place your left forearm on <strong>the</strong> platform. Slowly lower your body to <strong>the</strong> floor<br />
until you feel a comfortable stretch.<br />
22–23<br />
Discover <strong>the</strong> Difference
Balance<br />
Balance<br />
Stretch<br />
Core<br />
Massage<br />
Strength<br />
www.powerplatehealthcare.com
Balance<br />
Balance requires tremendous neuromuscular system function and integration.<br />
Our ability to create and correct efficient movement is <strong>the</strong> very foundation<br />
for all o<strong>the</strong>r factors of fitness and performance, such as strength, power and<br />
agility, to be enhanced.<br />
Therefore, it is crucial that one develops stability and coordination throughout<br />
<strong>the</strong> whole body to achieve maximum results in all o<strong>the</strong>r goals.<br />
The <strong>Power</strong> <strong>Plate</strong> ® machine enhances our nervous system’s capacity to recruit<br />
more motor units, improve firing rates and synchronization. It does this in<br />
demand to <strong>the</strong> machine’s vibrations, meaning <strong>the</strong> body must respond 30–40<br />
times per second.<br />
Balance on a <strong>Power</strong> <strong>Plate</strong> machine:<br />
· Recruits more motor units.<br />
· Improves firing rates and synchronization.<br />
12-13 Discover <strong>the</strong> Difference
Four Point Stance with Diagonal Reach<br />
Variations<br />
Four Point Stance with<br />
Leg Raise<br />
Four Point Stance with<br />
Diagonal Hand and<br />
Knee Lift<br />
Four Point Stance with<br />
Hand Lift<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
30 Sec<br />
Low<br />
1–2<br />
1 : 2<br />
Coaching Tips<br />
Place your hands and knees on <strong>the</strong> platform. Raise your right arm and left leg for a two-count, return and alternate.<br />
Avoid rotating or shifting hips and shoulders.<br />
www.powerplate.com
Single Leg Balance<br />
Variations<br />
Single Leg Balance with<br />
Excursion<br />
Single Leg Balance<br />
with Reach<br />
Single Leg Balance with<br />
Rotational Reach<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
30 Sec<br />
Low<br />
1–2<br />
1 : 2<br />
Coaching Tips<br />
Stand on <strong>the</strong> platform and bend your right knee. Lift your left leg, keeping your chest up. If needed, use <strong>the</strong><br />
handlebars to regress <strong>the</strong> movement.<br />
26-27<br />
Discover <strong>the</strong> Difference
Single Leg RDL with Reach<br />
Variations<br />
Single Leg RDL with<br />
Support<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
30 Sec<br />
Low<br />
1–2<br />
1 : 2<br />
Coaching Tips<br />
Standing on <strong>the</strong> platform, keep your right leg in a soft-lock position. Bend forward at <strong>the</strong> hips so your chest is<br />
parallel to <strong>the</strong> floor and hold. Raise your left leg and reach out with both arms. Your hips should be parallel to<br />
<strong>the</strong> floor.<br />
www.powerplate.com
Push-up / Press-up to Stabilization<br />
Variations<br />
Kneeling Push-up /<br />
Press-up to Stabilization<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
30 Sec<br />
Low<br />
1–2<br />
1 : 2<br />
Coaching Tips<br />
Begin in a push-up position with your hands on <strong>the</strong> platform and your legs wide apart for support. Lift your left arm<br />
up and out into a “Y” position for a two-count, return and alternate. Keep your chest up and try not to sink into your<br />
shoulder.<br />
28–29<br />
Discover <strong>the</strong> Difference
Core<br />
Core<br />
Balance<br />
Strength<br />
Stretch<br />
Massage<br />
www.powerplatehealthcare.com
Core<br />
A strong and stable core is <strong>the</strong> foundation of all strength and conditioning<br />
programs, as <strong>the</strong>y create stability and efficiency for all o<strong>the</strong>r movements<br />
throughout <strong>the</strong> kinetic chain. Fur<strong>the</strong>rmore, it helps prevent injury and<br />
movement imbalances—often <strong>the</strong> result of a weak and unstable core.<br />
Through Acceleration Training , <strong>Power</strong> <strong>Plate</strong> ® machines create whole chain<br />
spinal reflex actions, ensuring that all movements engage <strong>the</strong> core.<br />
Equally impressive, <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine’s multi-dimensional stimulus<br />
is optimally designed to condition <strong>the</strong> core safely in all planes, making it an<br />
excellent tool for achieving stability, strength and power.<br />
Core exercises on a <strong>Power</strong> <strong>Plate</strong> machine:<br />
· Creates whole chain spinal reflex actions, ensuring that all<br />
movements engage <strong>the</strong> core.<br />
· Conditions <strong>the</strong> core safely in all planes, making it an excellent tool<br />
for achieving stability, strength and power.<br />
12-13 Discover <strong>the</strong> Difference
Glute Bridge<br />
Variations<br />
Glute Bridge with March<br />
Single Leg Glute Bridge<br />
Glute Bridge on a<br />
Stability Ball<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–2<br />
1 : 2<br />
Coaching Tips<br />
Lie supine on a step in front of <strong>the</strong> machine, flex your toes, dorsiflex your ankles and drive your heels into<br />
<strong>the</strong> platform. Lift your hips to a 45 degree angle and hold. Your arms can be crossed or up in <strong>the</strong> air. Avoid<br />
overextension in <strong>the</strong> lumbar spine.<br />
www.powerplate.com
Plank<br />
Variations<br />
Plank with Bent Knee Plank with Hip Flexion Plank with Hip Extension Single Arm Plank<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–2<br />
1 : 2<br />
Coaching Tips<br />
Place your forearms on <strong>the</strong> platform, making a fist with each hand. Place feet shoulder-width apart on <strong>the</strong> floor.<br />
Squeeze your glutes, push out of your shoulders and hold. Emphasis should be in forearms, not elbows.<br />
32–33<br />
Discover <strong>the</strong> Difference
Plank on <strong>the</strong> Floor<br />
Variations<br />
Kneeling Plank on <strong>the</strong><br />
Floor with Stability Ball<br />
Kneeling Plank on <strong>the</strong><br />
Floor with Stability Ball<br />
Rollout<br />
Plank on <strong>the</strong> Floor with<br />
Stability Ball<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–2<br />
1 : 2<br />
Coaching Tips<br />
Place your toes on <strong>the</strong> platform and your forearms on <strong>the</strong> floor, making a fist with each hand. Squeeze your glutes<br />
and sit back on your heels. Keeping your back flat, push out of your shoulders and hold.<br />
www.powerplate.com
Side Plank with Staggered Stance<br />
Variations<br />
Kneeling Side Plank Side Plank with Reach Reverse Side Plank<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–2<br />
1 : 2<br />
Coaching Tips<br />
With your right side facing <strong>the</strong> machine, place your right forearm on <strong>the</strong> platform, making a fist with your right hand.<br />
Stagger your ankles, lift your hips to a 45 degree angle and hold.<br />
34–35<br />
Discover <strong>the</strong> Difference
V-Sit with Feet on <strong>the</strong> Floor<br />
Variations<br />
V-Sit with Support V-Sit with Bicycle V-Sit on <strong>the</strong> Machine V-Sit with Raised Feet<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–2<br />
1 : 2<br />
Coaching Tips<br />
Sit on <strong>the</strong> platform, lean back to a comfortable position and hold. Keep your chest up.<br />
www.powerplate.com
Wood Chop on <strong>the</strong> Floor<br />
Variations<br />
Wood Chop on <strong>the</strong><br />
Machine<br />
Wood Chop with<br />
Lateral Lunge<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–2<br />
1 : 2<br />
Coaching Tips<br />
Facing <strong>the</strong> machine, hold onto <strong>the</strong> right side proMOTION cable with both hands, keeping a slight bend in both<br />
knees. Pull <strong>the</strong> cable from low on <strong>the</strong> right to up on <strong>the</strong> left, allowing your torso and hips to pivot following <strong>the</strong> path<br />
of <strong>the</strong> arms. Return to your starting position and repeat.<br />
36–37<br />
Discover <strong>the</strong> Difference
Strength<br />
Strength<br />
Massage<br />
Core<br />
Balance<br />
Stretch<br />
www.powerplatehealthcare.com
Strength<br />
Acceleration Training has been proven to significantly enhance static,<br />
dynamic and explosive strength, both acutely and over time.<br />
Fur<strong>the</strong>rmore, we also see an improved intra-muscular and inter-muscular<br />
coordination, which means <strong>the</strong> body is firing more muscle fibers— at <strong>the</strong> right<br />
time, in <strong>the</strong> right order and at <strong>the</strong> right speed.<br />
Due to <strong>the</strong> rapid speed of <strong>the</strong> muscle contractions, <strong>the</strong> body must recruit its<br />
most powerful (fast twitch) muscle fibers to work, which in turn produces our<br />
greatest force.<br />
However, because of <strong>the</strong> sheer number of contractions that body must<br />
do over time, we must also use our endurance and stabilizer (slow twitch)<br />
muscle fibers.<br />
Strength exercises on a <strong>Power</strong> <strong>Plate</strong> machine:<br />
· Recruits <strong>the</strong> body’s most powerful (fast twitch) muscle fibers to<br />
work, which in turn produces our greatest force, due to <strong>the</strong> rapid<br />
speed of <strong>the</strong> muscle contractions.<br />
· Recruits endurance and stabilizer (slow twitch) muscle fibers<br />
because of <strong>the</strong> sheer number of contractions that body must do<br />
over time.<br />
12-13 Discover <strong>the</strong> Difference
Squat<br />
Variations<br />
Loaded Squat with<br />
Straight Arms<br />
Loaded Squat Overhead Squat Plyo Squat<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Stand on <strong>the</strong> platform and lower down into a squat position by flexing your hips and knees. Keep your chest up and<br />
your weight equally distributed between both feet. If needed, use <strong>the</strong> handlebars for support.<br />
www.powerplate.com
Single Leg Squat<br />
Variations<br />
Single Leg Squat with<br />
Bicep Curl<br />
Single Leg Squat with<br />
Lateral Raise<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Stand on <strong>the</strong> platform and sit back into a squat position by flexing your hips and knees. Keeping your chest up, lift<br />
one foot off of <strong>the</strong> platform. Slowly stand up without locking your knees, <strong>the</strong>n move back into a squat.<br />
40–41<br />
Discover <strong>the</strong> Difference
Step Lunge<br />
Variations<br />
Reverse Step Lunge<br />
Lateral Step Lunge<br />
Transverse Step Lunge<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Facing <strong>the</strong> machine, begin with both feet on a step. Keeping your chest up, step forward with your left leg and bend<br />
into a lunge. Hold for a two-count and return your left leg to <strong>the</strong> step.<br />
www.powerplate.com
Step Up<br />
Variations<br />
Step Up with Support<br />
Transverse Step Down<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Facing <strong>the</strong> machine, place your right foot on <strong>the</strong> platform. Bend both knees and lower down into a lunge, keeping<br />
your shoulders directly over your hips. Push off of your back left foot as you step up onto <strong>the</strong> platform on your right<br />
foot and pull your left knee up. Return to your starting position by stepping back onto <strong>the</strong> floor with your left foot,<br />
bending both knees into a lunge. Repeat <strong>the</strong> movement.<br />
42–43<br />
Discover <strong>the</strong> Difference
Split Squat<br />
Variations<br />
Split Squat with<br />
Bicep Curl<br />
Split Squat with<br />
Front Raise<br />
Split Squat with<br />
Shoulder Press<br />
Split Squat with<br />
a Stability Ball<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Place your right foot on <strong>the</strong> platform and <strong>the</strong> toes on your left foot on a step. Keep your chest up, maintaining a<br />
45 degree bend in both knees.<br />
www.powerplate.com
Calf Raise<br />
Variations<br />
Bent Knee Calf Raise<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Stand on <strong>the</strong> platform facing <strong>the</strong> machine. Hold on to <strong>the</strong> handlebars, bend at <strong>the</strong> waist, lift your heels and return.<br />
44–45<br />
Discover <strong>the</strong> Difference
Single Leg RDL with Support<br />
Variations<br />
Single Leg RDL<br />
with Reach<br />
Single Leg RDL<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
With your right side facing <strong>the</strong> machine, place your left foot on <strong>the</strong> platform, keeping your knee in a soft-lock<br />
position. Hold <strong>the</strong> handlebars with your right hand for stability. Lift your right leg behind you and grab <strong>the</strong> strap<br />
halfway up with your left hand. Keep arm straight and pull up, maintaining tension in <strong>the</strong> strap.<br />
www.powerplate.com
Deadlift<br />
Variations<br />
Single Leg Deadlift Single Arm Deadlift Dynamic Deadlift<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Facing away from <strong>the</strong> machine, stand on <strong>the</strong> platform with a wide stance. Get into a squat position and grab <strong>the</strong><br />
straps with a neutral grip at <strong>the</strong> base. Keeping your arms straight and inside of your knees, pull <strong>the</strong> straps straight<br />
up. Maintain tension in <strong>the</strong> straps.<br />
46–47<br />
Discover <strong>the</strong> Difference
Bicep Curl on <strong>the</strong> Floor<br />
Variations<br />
Static Bicep Curl on<br />
<strong>the</strong> Floor<br />
Static Bicep Curl on <strong>the</strong><br />
Machine<br />
Hammer Curl<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Facing <strong>the</strong> machine, hold one proMOTION cable in each hand in an underhand grip. Flex at <strong>the</strong> elbows and come<br />
into a bicep curl. Keep your elbows stable and at your sides while your chest stays lifted. Lower your forearms back<br />
down to <strong>the</strong>ir starting position and repeat.<br />
www.powerplate.com
Kneeling Shoulder Press<br />
Variations<br />
Kneeling Single Arm<br />
Shoulder Press<br />
Standing Shoulder Press<br />
Squat to Shoulder Press<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Kneel facing <strong>the</strong> machine and hold one proMOTION cable in each hand with your elbows bent at 90 degrees and<br />
arms parallel to your body. Extend at your elbows as arms travel upward. Keep your chest lifted and directly over<br />
your hips. Return to your starting position by flexing at <strong>the</strong> elbows and lowering your arms and repeat.<br />
48–49<br />
Discover <strong>the</strong> Difference
Standing Front Raise<br />
Variations<br />
Integrated Front Raise<br />
Seated Front Raise<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Stand facing <strong>the</strong> machine and hold one proMOTION cable in each hand in a pronated grip. Slightly bend your<br />
knees, and with straight arms, flex at your shoulders to lift your arms straight out in front of you. Raise your arms to<br />
shoulder height, <strong>the</strong>n return to your starting position and repeat. Keep your shoulders directly over your hips.<br />
www.powerplate.com
Standing Lateral Raise<br />
Variations<br />
Static Lateral Raise Integrated Lateral Raise Integrated Single Leg<br />
Lateral Raise<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Stand facing <strong>the</strong> machine and hold one proMOTION cable in each hand in a neutral grip. Slightly bend your knees<br />
and arms as you abduct at your shoulders to lift your arms straight out to <strong>the</strong> side. Raise your arms to shoulder<br />
height, <strong>the</strong>n return to your starting position and repeat. Keep your shoulders directly over your hips.<br />
50–51<br />
Discover <strong>the</strong> Difference
Standing Chest Fly<br />
Variations<br />
Seated Chest Fly<br />
Do not progress to High Amplitude.<br />
Single Arm Chest Fly<br />
Integrated Chest Fly with<br />
Raised Feet<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Stand facing away from <strong>the</strong> machine and hold one proMOTION cable in each hand in a neutral grip. Slightly bend<br />
at your knees with your arms out to your side at shoulder height slightly bent. Horizontally adduct your arms so that<br />
<strong>the</strong>y meet in front of your chest and remain at shoulder height. Return to your starting position and repeat. Keep<br />
your shoulders directly over your hips.<br />
www.powerplate.com
Standing Chest Press<br />
Variations<br />
Seated Chest Press<br />
Do not progress to High Amplitude.<br />
Single Arm Chest Press<br />
Integrated Chest Press<br />
with Raised Feet<br />
Static Standing Chest<br />
Press<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Stand facing away from <strong>the</strong> machine and hold one proMOTION cable in each hand in a pronated grip. Slightly bend<br />
at your knees with your arms out to your side at shoulder level and bent at 90 degrees. Extend at your elbows to<br />
straighten your arms so that <strong>the</strong>y meet in front of your chest and remain at shoulder height. Flex at your elbow to<br />
return to your starting position and repeat. Keep your shoulders directly over your hips.<br />
52–53<br />
Discover <strong>the</strong> Difference
Bent Over Reverse Fly<br />
Variations<br />
Standing Reverse Fly<br />
Bent Over Single Arm<br />
Reverse Fly<br />
Integrated Reverse Fly<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Stand facing <strong>the</strong> machine and hold one proMOTION cable in each hand in a neutral grip. Bend at your knees and<br />
waist to lower your chest toward <strong>the</strong> platform. Keep a flat back and arms down in front of your chest. With slightly<br />
bent arms, abduct at your shoulders and retract your scapula so that <strong>the</strong>y end at shoulder height. Return to your<br />
starting position by adducting your shoulders and repeat.<br />
www.powerplate.com
Low Row<br />
Variations<br />
Static Low Row High Row Integrated Row Integrated Single Arm<br />
Row<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Stand facing <strong>the</strong> machine and hold one proMOTION cable in each hand in a neutral grip. Slightly bend at your knees<br />
with your feet hip-width apart and bend forward slightly at your waist. Flex at your elbows as you pull <strong>the</strong> cables<br />
toward you and retract at <strong>the</strong> scapula. Avoid hyperextension in <strong>the</strong> lumbar spine and neck. Return to your starting<br />
position and repeat.<br />
54–55<br />
Discover <strong>the</strong> Difference
Tricep Dip<br />
Variations<br />
Elevated Tricep Dip Tricep Kick Back Overhead Tricep<br />
Extension<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Facing away from <strong>the</strong> machine, place your hands on <strong>the</strong> edge of <strong>the</strong> platform. Extend your legs in front of you. Drop<br />
to a 90 degree bend in your elbows and hold.<br />
www.powerplate.com
Push-up / Press-up<br />
Variations<br />
Kneeling Push-up /<br />
Press-up<br />
Push-up / Press-up with<br />
a Stability Ball<br />
Cross Over Push-up /<br />
Press-up<br />
<strong>Power</strong> Push-up /<br />
Press-up<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
30 Hz<br />
45 Sec<br />
Low<br />
1–3<br />
1 : 1½<br />
Coaching Tips<br />
Place your hands on <strong>the</strong> platform and your feet on <strong>the</strong> floor. Lower your body until your elbows are bent at 90<br />
degrees. Hold this static position and squeeze your chest muscles.<br />
56–57<br />
Discover <strong>the</strong> Difference
Massage<br />
Massage<br />
Strength<br />
Stretch<br />
Core<br />
Balance<br />
www.powerplatehealthcare.com
Massage<br />
Following exercise, physiological systems–such as <strong>the</strong> circulatory, metabolic,<br />
connective, nervous, and hormonal–need massage to rejuvenate and improve<br />
performance.<br />
The <strong>Power</strong> <strong>Plate</strong> ® machine is a proven method for positively impacting on<br />
each of <strong>the</strong>se systems, thus facilitating an optimal environment for positive<br />
change and growth.<br />
Massage on a <strong>Power</strong> <strong>Plate</strong> machine:<br />
· Lowers stress hormones.<br />
· Increases blood and lymphatic circulation.<br />
· Promotes remodeling of bone and connective tissue.<br />
· Relaxes <strong>the</strong> nervous system.<br />
12-13 Discover <strong>the</strong> Difference
Quad Massage with Step<br />
Variations<br />
Quad Massage with<br />
Ankles Elevated<br />
Quad Massage<br />
Quad Massage with<br />
Foam Roller<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
40 Hz<br />
60 Sec<br />
High<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Lie face-down on a step. Place as much of your quads on <strong>the</strong> platform as possible while keeping <strong>the</strong> pelvis area off.<br />
Close your eyes and relax.<br />
www.powerplate.com
Hamstring Massage with Step<br />
Variations<br />
Hamstring Massage<br />
Hamstring Massage with<br />
Foam Roller<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
40 Hz<br />
60 Sec<br />
High<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Lying face-up on a step, place your glutes against <strong>the</strong> front of <strong>the</strong> machine. Straighten your legs across <strong>the</strong> platform,<br />
close your eyes and relax.<br />
60–61<br />
Discover <strong>the</strong> Difference
Lateral Thigh Massage with Step<br />
Variations<br />
Lateral Thigh Massage<br />
Lateral Thigh Massage<br />
with Foam Roller<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
40 Hz<br />
60 Sec<br />
High<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Place your left hip on <strong>the</strong> platform, stacking your legs at a 45 degree angle. Use your left arm support your body<br />
and relax.<br />
www.powerplate.com
Piriformis Massage<br />
Variations<br />
Seated Cross Over<br />
Massage<br />
Seated Cross Over<br />
Massage with Foam<br />
Roller<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
40 Hz<br />
60 Sec<br />
High<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Place your left hip on <strong>the</strong> platform, stacking your leg at a 45 degree angle. Pivot your ankles, bring your knees up<br />
and hold.<br />
62–63<br />
Discover <strong>the</strong> Difference
Calf Massage<br />
Variations<br />
Calf Massage with<br />
Foam Roller<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
40 Hz<br />
60 Sec<br />
High<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Lie on <strong>the</strong> floor with <strong>the</strong> lower half of your leg on <strong>the</strong> platform. Close your eyes and relax.<br />
www.powerplate.com
Lumbar Massage<br />
Variations<br />
Lumbar Massage with<br />
Rotation<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
40 Hz<br />
60 Sec<br />
Low<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Lie face-up on a step, placing your lumbar region on <strong>the</strong> platform. Place your feet against <strong>the</strong> handlebars, close your<br />
eyes and relax.<br />
64–65<br />
Discover <strong>the</strong> Difference
Mid / Low Back Massage<br />
Variations<br />
Mid / Low Back Massage<br />
with Rotation<br />
Back Relaxer<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
40 Hz<br />
60 Sec<br />
Low<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Sit on <strong>the</strong> floor, placing <strong>the</strong> mat between you and <strong>the</strong> machine. Lean back against <strong>the</strong> machine and flex forward.<br />
www.powerplate.com
Chest Massage<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
40 Hz<br />
60 Sec<br />
High<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Kneel on <strong>the</strong> floor in front of <strong>the</strong> machine. Place your chest and shoulder on <strong>the</strong> platform. Keep your weight over<br />
your shoulder.<br />
66–67<br />
Discover <strong>the</strong> Difference
Trap Massage<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
40 Hz<br />
60 Sec<br />
High<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Sit on <strong>the</strong> floor in front of <strong>the</strong> machine. Cross <strong>the</strong> straps and place on <strong>the</strong> tight part of your neck. Flex forward and<br />
curl, pulling <strong>the</strong> straps tight. Make sure you are not touching <strong>the</strong> machine.<br />
www.powerplate.com
Forearm Extensor Massage<br />
Variations<br />
Wrist Flexion / Extension<br />
Massage<br />
Settings<br />
Frequency<br />
Time<br />
Amplitude<br />
Sets<br />
Work : Rest<br />
40 Hz<br />
60 Sec<br />
High<br />
1–2<br />
N/A<br />
Coaching Tips<br />
Place <strong>the</strong> top of your left forearm on <strong>the</strong> platform with your palm facing up. Provide manual pressure with your right<br />
hand. When time runs out, flip your left arm so that your palm is facing down.<br />
68–69<br />
Discover <strong>the</strong> Difference
<strong>Power</strong> <strong>Plate</strong> Workouts<br />
www.powerplatehealthcare.com
<strong>Power</strong> Basic Workout<br />
Stretch<br />
30 Hz<br />
30 Sec<br />
Low<br />
Standing Quad/Hip Flexor<br />
Stretch (page 15)<br />
Standing Single Leg Hamstring<br />
Stretch with Support (page 16)<br />
Standing Groin / Inner Thigh<br />
Stretch (page 18)<br />
Kneeling Lat Stretch (page 21)<br />
Balance<br />
30 Hz 30 Sec Low Core<br />
30 Hz<br />
45 Sec<br />
Low<br />
Single Leg Balance (page 26)<br />
Single Leg RDL with Support<br />
(page 45)<br />
Glute Bridge (page 31) Plank (page 32)<br />
Strength<br />
30 Hz<br />
45 Sec<br />
Low<br />
Split Squat (page 43) Push-up / Press-up (page 56) Squat (page 35) Static Low Row (page 54)<br />
High Amplitude<br />
Step Up (page 42)<br />
Single Knee Shoulder Press<br />
(page 48) High Amplitude<br />
Static Low Row (page 54)<br />
High Amplitude<br />
Lateral Step Lunge (page 41)<br />
Massage<br />
40 Hz<br />
60 Sec<br />
High<br />
Quad Massage (page 59) Hamstring Massage (page 60) Lateral Thigh Massage<br />
(page 61)<br />
Mid / Low Back Massage<br />
(page 65) Low Amplitude<br />
70–71<br />
Discover <strong>the</strong> Difference
<strong>Power</strong> Basic Workout with proMOTION <br />
Stretch<br />
30 Hz<br />
30 Sec<br />
Low<br />
Standing Quad/Hip Flexor<br />
Stretch (page 15)<br />
Standing Single Leg Hamstring<br />
Stretch with Support (page 16)<br />
Standing Groin / Inner Thigh<br />
Stretch (page 18)<br />
Kneeling Lat Stretch (page 21)<br />
Balance<br />
30 Hz 30 Sec Low Core<br />
30 Hz<br />
45 Sec<br />
Low<br />
Single Leg Balance (page 26)<br />
Single Leg RDL with Support<br />
(page 27)<br />
Glute Bridge (page 31) Plank (page 32)<br />
Strength<br />
30 Hz<br />
45 Sec<br />
Low<br />
Split Squat (page 43) Push-up / Press-up (page 56) Loaded Squat (page 39) Standing Low Row (page 54)<br />
Step Up (page 42) Standing Chest Fly (page 51) Bent Over Reverse Fly (page 53) Deadlift (page 46)<br />
Massage<br />
40 Hz<br />
60 Sec<br />
High<br />
Quad Massage (page 58) Hamstring Massage (page 59) Lateral Thigh Massage<br />
(page 61)<br />
Mid / Low Back Massage<br />
(page 65) Low Amplitude<br />
www.powerplatehealthcare.com
<strong>Power</strong> Intermediate Workout<br />
Stretch<br />
30 Hz<br />
30 Sec<br />
Low<br />
Standing Quad/Hip Flexor<br />
Stretch with Reach (page 15)<br />
Standing Double Leg Hamstring<br />
Stretch (page 16)<br />
Kneeling Chest Stretch<br />
(page 20)<br />
Kneeling Posterial Shoulder<br />
Stretch (page 22)<br />
Balance<br />
30 Hz 30 Sec Low Core<br />
30 Hz<br />
45 Sec<br />
Low<br />
Four Point Stance with Diagonal<br />
Reach (page 25)<br />
Single Leg Balance (page 26)<br />
Single Leg Glute Bridge<br />
(page 31)<br />
Single Arm Plank (page 32)<br />
Strength<br />
45 Hz<br />
45 Sec<br />
Low<br />
Static Bicep Curl on <strong>the</strong> Floor<br />
(page 47)<br />
Push-up / Press-up with a<br />
Stability Ball (page 56)<br />
Step Lunge (page 41) Integrated Row (page 54)<br />
Static Lateral Raise (page 50)<br />
Push-up / Press-up with a<br />
Stability Ball (page 56)<br />
Integrated Row (page 54) Deadlift (page 46)<br />
Massage<br />
40 Hz<br />
60 Sec<br />
High<br />
Quad Massage (page 58) Hamstring Massage (page 59) Piriformis Massage (page 62) Lumbar Massage (page 64)<br />
Low Amplitude<br />
72–73<br />
Discover <strong>the</strong> Difference
<strong>Power</strong> Intermediate Workout with proMOTION <br />
Stretch<br />
30 Hz<br />
30 Sec<br />
Low<br />
Standing Quad/Hip Flexor<br />
Stretch (page 15)<br />
Standing Single Leg Hamstring<br />
Stretch with Support (page 16)<br />
Standing Groin / Inner Thigh<br />
Stretch (page 18)<br />
Kneeling Lat Stretch (page 20)<br />
Balance<br />
30 Hz 30 Sec Low Core<br />
30 Hz<br />
45 Sec<br />
Low<br />
Single Leg Balance (page 26) Single Leg RDL with Y (page 27) Single Leg Glute Bridge<br />
(page 31)<br />
Wood Chop on <strong>the</strong> Floor<br />
(page 36)<br />
Strength<br />
40 Hz<br />
45 Sec<br />
Low<br />
Loaded Squat (page 38)<br />
Push-up / Press-up with a<br />
Stability Ball (page 56)<br />
Step Up (page 42) Low Row (page 54)<br />
Lateral Step Lunge (page 41) Single Arm Chest Fly (page 51) Single Leg RDL (page 45) Bent Over Reverse Fly (page 53)<br />
Massage<br />
40 Hz<br />
60 Sec<br />
High<br />
Quad Massage (page 59) Hamstring Massage (page 60) Lateral Thigh Massage (page 61) Mid / Low Back Massage<br />
(page 65) Low Amplitude<br />
www.powerplate.com
<strong>Power</strong> Advanced Workout<br />
Stretch<br />
30 Hz<br />
30 Sec<br />
Low<br />
Standing Quad/Hip Flexor<br />
Stretch with Reach (page 15)<br />
Standing Double Leg Hamstring<br />
Stretch (page 16)<br />
Seated Glute / Hip Stretch<br />
(page 17)<br />
Calf Stretch (page 19)<br />
Balance<br />
30 Hz 30 Sec Low Core<br />
30 Hz<br />
30 Sec<br />
Low<br />
Single Leg Balance with<br />
Rotational Reach (page 26)<br />
Push-up / Press-up to<br />
Stabilization (page 28)<br />
Reverse Side Plank (page 30) V-Sit on <strong>the</strong> Machine (page 35)<br />
Strength<br />
40 Hz<br />
45 Sec<br />
Low<br />
Single Leg Squat (page 40<br />
<strong>Power</strong> Push-up / Press-up<br />
(page 56)<br />
Transverse Step Lunge<br />
(page 41)<br />
Integrated Row (page 54)<br />
Single Knee Shoulder Press<br />
(page 48)<br />
Single Leg RDL (page 45) Integrated Row (page 54) Deadlift (page 46)<br />
Massage<br />
40 Hz<br />
60 Sec<br />
High<br />
Quad Massage (page 59) Hamstring Massage (page 60) Piriformis Massage (page 62) Trap Massage (page 67)<br />
Low Amplitude<br />
74–75<br />
Discover <strong>the</strong> Difference
<strong>Power</strong> Advanced Workout with proMOTION <br />
Stretch<br />
30 Hz<br />
30 Sec<br />
Low<br />
Standing Quad/Hip Flexor<br />
Stretch with Reach (page 15)<br />
Standing Double Leg Hamstring<br />
Stretch (page 16)<br />
Seated Glute / Hip Stretch<br />
(page 17)<br />
Calf Stretch (page 19)<br />
Balance<br />
30 Hz 30 Sec Low Core<br />
30 Hz<br />
45 Sec<br />
Low<br />
Single Leg Balance with<br />
Rotational Reach (page 26)<br />
Push-up / Press-up to<br />
Stabilization (page 28)<br />
Wood Chop on <strong>the</strong> Machine<br />
(page 36)<br />
V-Sit on <strong>the</strong> Machine (page 35)<br />
Strength<br />
40 Hz<br />
45 Sec<br />
Low<br />
Split Squat with Shoulder Raise<br />
(page 43)<br />
<strong>Power</strong> Push-up / Press-up<br />
(page 56)<br />
Transverse Step Lunge<br />
(page 41)<br />
Low Row (page 54)<br />
Loaded Squat (page 38) Standing Chest Fly (page 51) Bent Over Reverse Fly (page 53) Dynamic Deadlift (page 46)<br />
Massage<br />
40 Hz<br />
60 Sec<br />
High<br />
Quad Massage (page 59) Hamstring Massage (page 60) Piriformis Massage (page 62) Trap Massage (page 67)<br />
Low Amplitude<br />
www.powerplate.com
<strong>Power</strong> <strong>Plate</strong> Strength Solutions<br />
Designed in conjunction with Athletes’ Performance, <strong>the</strong><br />
following two pages compare a traditional strength and<br />
conditioning regimen with <strong>Power</strong> <strong>Plate</strong> training techniques<br />
as a method to solicit high-level adaption through <strong>the</strong><br />
entire strength and conditioning program.<br />
Stretch (Movement Preparation)<br />
A series of exercises designed to increase core<br />
temperature, increase circulation to working musculature,<br />
increase extensibility and AROM of working musculature,<br />
and prepare <strong>the</strong> nervous system for <strong>the</strong> demand of <strong>the</strong><br />
upcoming session.<br />
Core (Pillar Strength)<br />
Exercises designed to solicit activation of <strong>the</strong> musculature<br />
of <strong>the</strong> hips, thorax and shoulders.<br />
Strength Methods<br />
Hypertrophy<br />
A lifting program designed to solicit a hypertrophic effect<br />
within <strong>the</strong> working musculature.<br />
Maximal Strength<br />
A lifting program designed to increase <strong>the</strong> maximum<br />
amount of force that can be developed in a single effort.<br />
Maximal <strong>Power</strong> (75% 1RM - velocity emphasis)<br />
A lifting program designed to increase <strong>the</strong> maximum<br />
amount of power that can be developed in a single effort.<br />
Pre-Activation/Complex Training<br />
A lifting program designed to activate a maximal amount<br />
of muscle tissue by contrasting a heavy movement with a<br />
complimentary explosive movement.<br />
Massage (Soft Tissue)<br />
Exercises designed to aid in recovery from <strong>the</strong> day’s<br />
training session.<br />
D = Dynamic<br />
E = Explosive<br />
S = Static<br />
FC = Functional Capacity<br />
Traditional Solution<br />
Warm-Up (Movement Preparation) Sets Reps<br />
Single Leg RDL 1 4<br />
Lateral Squat 1 4<br />
Standing Quad Stretch 1 4<br />
Walking Lunges 1 4<br />
1/2 Kneeling Hip Flexor Stretch 1 4<br />
Overhead Squat 1 4<br />
Knee Hugs 1 4<br />
Core (Pillar Strength) Sets Reps<br />
Crunches 1-3 10<br />
Russian Twists 1-3 10<br />
Medicine Ball Rotational Throw 1-3 10<br />
Strength Methods Sets Reps<br />
Hypertrophy<br />
Bench Press 4-6 12-15<br />
Front Squat 4-6 12-15<br />
Deadlift 4-6 12-15<br />
Bent over Row 4-6 12-15<br />
Maximal Strength<br />
Bench Press 4-6 6-1<br />
Front Squat 4-6 6-1<br />
Deadlift 4-6 6-1<br />
Bent over Row 4-6 6-1<br />
Maximal <strong>Power</strong> (75% 1RM - velocity emphasis)<br />
Bench Press 4-6 6-1<br />
Front Squat 4-6 6-1<br />
Deadlift 4-6 6-1<br />
Bent over Row 4-6 6-1<br />
Pre-Activation/Complex Training<br />
BB Bench Press 4-6 6-1<br />
Explosive Push-Ups 4-6 3-5<br />
BB Front Squat 4-6 6-1<br />
Squat Jumps 4-6 3-5<br />
2 Arm 2 Leg BB RDL 4-6 6-1<br />
DB Swings 4-6 3-5<br />
Pull-Ups 4-6 6-1<br />
Medicine ball Slams 4-6 3-5<br />
Massage (Soft Tissue) Sets Time<br />
Trigger Point 1-2 30 - 45 Sec<br />
Foam Roll 1-2 30 - 45 Sec<br />
Stretching 1-2 20 - 30 Sec<br />
<strong>Power</strong>ed by:<br />
76–77<br />
Discover <strong>the</strong> Difference
<strong>Power</strong> <strong>Plate</strong> Strength Solutions<br />
Warm-Up Time / Reps Frequency Amplitude Sets Execution<br />
Standing Hamstring Stretch 30 Sec / 6 Reps 30 Hz Low 1 S - D<br />
Kneeling Inner Thigh Stretch 30 Sec / 6 Reps 30 Hz Low 1 S - D<br />
Standing Glute Stetch 30 Sec / 6 Reps 30 Hz Low 1 S - D<br />
Standing Hip Flexor Stretch 30 Sec / 6 Reps 30 Hz Low 1 S - D<br />
Standing Neck Stretch 30 Sec / 6 Reps 30 Hz Low 1 S - D<br />
Kneeling Chest and Shoulder Stretch 30 Sec / 6 Reps 30 Hz Low 1 S - D<br />
Single Arm Lat Stretch 30 Sec / 6 Reps 30 Hz Low 1 S - D<br />
Core Time / Reps Frequency Amplitude Sets Execution<br />
Side Plank with Straight Leg 30-45 Sec / 8-10 30 Hz Low 1-3 S - D<br />
Glute Bridge with Single Leg Raise 30-45 Sec / 8-10 30 Hz Low 1-3 D<br />
Plank with Arm/Leg Extension 30-45 Sec / 8-10 30 Hz Low 1-3 D<br />
Strength Methods Time / Reps Frequency Amplitude Sets Execution<br />
Hypertrophy (As Primary, +External Load @ 60-70% FC)<br />
Push-Up 30-60 Sec / 12-15 35-40 Hz High 4-6 S - D<br />
Squat 30-60 Sec / 12-15 35-40 Hz High 4-6 S - D<br />
Deadlift 30-60 Sec / 12-15 35-40 Hz High 4-6 S - D<br />
Bent Over Row 30-60 Sec / 12-15 35-40 Hz High 4-6 S - D<br />
Hypertrophy (As Complimentary)<br />
ALT DB Bench Press 12-15 Reps 4-6<br />
Push-Up ISO hold 30 Sec 35-40 Hz High 4-6 S<br />
Front Squat/ALT DB Lunges 12-15 Reps 4-6<br />
Split Squat ISO hold 30 Sec 35-40 Hz High 4-6 S<br />
2 Arm 2 Leg BB RDL 12-15 Reps 4-6<br />
2 Arm 2 Leg ISO hold 30 Sec 35-40 Hz High 4-6 S<br />
Bent Over BB Row 12-15 Reps 4-6<br />
Bent Over Row ISO Hold 30 Sec 35-40 Hz High 4-6 S<br />
Maximal Strength (+External Load @ 85-95% FC)<br />
Push-Up 30-60 Sec / 6-2 35-40 Hz High 4-6 S - D<br />
Squat 30-60 Sec / 6-2 35-40 Hz High 4-6 S - D<br />
Deadlift 30-60 Sec / 6-2 35-40 Hz High 4-6 S - D<br />
Bent Over Row 30-60 Sec / 6-2 35-40 Hz High 4-6 S - D<br />
Maximal <strong>Power</strong><br />
Push up 30-45 Sec / 6-2 30-40 Hz High 4-6 E<br />
Split Squat (Front Foot Elevated) 30-45 Sec / 6-2 30-40 Hz High 4-6 E<br />
Pre-Activation/Complex Training (Complete 2-3 sets on <strong>the</strong> PP before complimenting movement)<br />
Push-Up 10 Sec 40 Hz High 2-3 S<br />
BB Bench (@ 85 - 100% FC) 6-1 Reps 3-6<br />
Squat 10 Sec 40 Hz High 2-3 S<br />
BB Front Squat 6-1 Reps 3-6<br />
Deadlift 10 Sec 40 Hz High 2-3 S<br />
2 Arm 2 Leg BB RDL 6-1 Reps 3-6<br />
Bent Over Row 10 Sec 40 Hz High 2-3 S<br />
DB Bent over Row 6-1 Reps 3-6<br />
Massage (Soft Tissue) Time Settings Settings Sets Execution<br />
Outter Thigh 30-60 30-40 Hz High 1-2 N/A<br />
Inner Thigh 30-60 30-40 Hz High 1-2 N/A<br />
Quadricep 30-60 30-40 Hz High 1-2 N/A<br />
Calf 30-60 30-40 Hz High 1-2 N/A<br />
Shoulder 30-60 30-40 Hz High 1-2 N/A<br />
Trigger Point 30-60 30-40 Hz High 1-2 N/A<br />
Foam Roll 30-60 30-40 Hz High 1-2 N/A<br />
www.powerplate.com
<strong>Power</strong> <strong>Plate</strong> Golf Solutions Workout<br />
Phase 1 – General Prep<br />
Designed in conjunction with Athletes’ Performance, <strong>the</strong> following two workouts show how you can incorporate <strong>Power</strong><br />
<strong>Plate</strong> training into a golf program.<br />
Movement Prep<br />
Exercise Time/Reps Frequency Amplitude Sets<br />
Lateral Lunge 30 Sec 30 Hz Low 1<br />
Inverted Hamstring 30 Sec 30 Hz Low 1<br />
Sumo Squat 30 Sec 30 Hz Low 1<br />
Downward Dog 30 Sec 30 Hz Low 1<br />
World’s Greatest Stretch 30 Sec 30 Hz Low 1<br />
Total Body #1 30 Sec 30 Hz Low 1<br />
Total Body #2 30 Sec 30 Hz Low 1<br />
Core/Balance<br />
Exercise Time/Reps Frequency Amplitude Sets<br />
Prone Pillar 30 Sec 30 Hz Low/High 1-2<br />
Side Pillar 30 Sec 30 Hz Low/High 1-2<br />
Glute Bridge 30 Sec 30 Hz Low/High 1-2<br />
Single Leg Balance 30 Sec 30 Hz Low 1-2<br />
Strength Training<br />
Exercise Time/Reps Frequency Amplitude Sets<br />
Push Up 30 Sec 40 Hz Low 2-3<br />
Single Leg RDL 10 Reps 2-3<br />
Stability Lift - Half Kneeling 10 Reps 2-3<br />
Standing Pull Progression 30 Sec 40 Hz Low 2-3<br />
Squat 30 Sec 40 Hz Low 2-3<br />
Rotational Chop with Cable 8 Reps 1-2<br />
Y-T-W External Rotation 8 Reps 1-2<br />
Regeneration<br />
Exercise Time/Reps Frequency Amplitude Sets<br />
Hip & Quadricep Massage 60 Sec 35 Hz High 1<br />
Posterior Hip Massage 60 Sec 35 Hz High 1<br />
Lateral Thigh Massage 60 Sec 35 Hz High 1<br />
Quad/Hip Flexor Stretch 30 Sec 35 Hz Low 1<br />
90/90 Stretch with Arm Sweep 8 Reps 1<br />
Thoracic Rotation - Heel Sit 8 Reps 1<br />
Dowl Shoulder Rotation 8 Reps 1<br />
<strong>Power</strong>ed by:<br />
78–79<br />
Discover <strong>the</strong> Difference
<strong>Power</strong> <strong>Plate</strong> Golf Solutions Workout<br />
Phase 2 – Hypertrophy<br />
Movement Prep<br />
Exercise Time/Reps Frequency Amplitude Sets<br />
Lateral Lunge 30 Sec 30 Hz Low 1<br />
Inverted Hamstring 30 Sec 30 Hz Low 1<br />
Sumo Squat 30 Sec 30 Hz Low 1<br />
Downward Dog 30 Sec 30 Hz Low 1<br />
World's Greatest Stretch 30 Sec 30 Hz Low 1<br />
Total Body #1 30 Sec 30 Hz Low 1<br />
Total Body #2 30 Sec 30 Hz Low 1<br />
Core/Balance<br />
Exercise Time/Reps Frequency Amplitude Sets<br />
Prone Pillar 30 Sec 35 Hz Low/High 1-2<br />
Side Pillar 30 Sec 35 Hz Low/High 1-2<br />
Glute Bridge 30 Sec 35 Hz Low/High 1-2<br />
Stork Turns 30 Sec 35 Hz Low 1-2<br />
Strength Training<br />
Exercise Time/Reps Frequency Amplitude Sets<br />
Push Up 30 Sec 40 Hz Low 1-2<br />
Bench Press - Alt DB 8 Reps 2-3<br />
Single Leg RDL 8 Reps 2-3<br />
Alternating Pull Down 8 Reps 2-3<br />
Stability Lift - Split Stance 8 Reps 2-3<br />
Single Leg Squat 30 Sec 40 Hz Low 2-3<br />
Bent Over Row - 1 Arm, 1 Leg (Ipsi) 8 Reps 2-3<br />
PB Leg Curl 8 Reps 2-3<br />
Rotational Push/Pull with Cable 8 Reps 1-2<br />
Y-T-W External Rotation 10 Reps 1-2<br />
Regeneration<br />
Exercise Time/Reps Frequency Amplitude Sets<br />
Hip & Quadricep Massage 60 Sec 35 Hz High 1<br />
Posterior Hip Massage 60 Sec 35 Hz High 1<br />
Lateral Thigh Massage 60 Sec 35 Hz High 1<br />
Quad/Hip Flexor Stretch 30 Sec 35 Hz Low 1<br />
90/90 Stretch with Arm Sweep 8 Reps 1<br />
Thoracic Rotation - Heel Sit 8 Reps 1<br />
Dowl Shoulder Rotation 8 Reps 1<br />
<strong>Power</strong>ed by:<br />
www.powerplate.com
<strong>Power</strong> <strong>Plate</strong> Knee Rehab Workout<br />
Designed in conjunction with Athletes’ Performance, this workout shows you how you can use <strong>Power</strong> <strong>Plate</strong> training for<br />
activation and correction for knee injury prevention. This program can be performed within <strong>the</strong> transitional phase of a<br />
rehabilitation program or on regeneration day.<br />
Movement Prep<br />
Exercise Time/Reps Frequency Amplitude Sets Execution<br />
Trigger Point Release 30-60 Sec 30 Hz Low 1 - 2 S - D<br />
Foam Rolling 30-45 Sec 40 Hz High 1 S - D<br />
90/90 Stretch (lying on back) 30 Sec / 6 Reps 30 Hz Low 1 S - D<br />
Kneeling Quad / Hip Flexor Stretch 30 Sec 30 Hz Low 1 S<br />
Adductor Stretch (lateral squat) 30 Sec / 6 Reps 30 Hz Low 1 S - D<br />
T-Hip Mobility 30 Sec 30 Hz Low 1 D<br />
CKC Dorsiflexion Stretch 30 Sec 30 Hz Low 1 D<br />
Core/Balance<br />
Exercise Time/Reps Frequency Amplitude Sets Execution<br />
Leg Lock Glute Bridge 30 Sec 30 Hz Low 1 S<br />
Single Leg Lowering 30 Sec 30 Hz Low 1 D<br />
Plank w/ Alt Arm Extension 30 Sec 30 Hz Low 1 S<br />
Plank w/ Alt Leg Extension 30 Sec 30 Hz Low 1 D<br />
Side Plank 30 Sec 30 Hz Low 1 S<br />
Side Plank w/ Lateral Abduction 30 Sec 30 Hz Low 1 D<br />
Resisted Quadruped Diagonals 30 Sec 30 Hz Low 1 S<br />
Strength Training<br />
Exercise Time/Reps Frequency Amplitude Sets Execution<br />
External Rotation with Miniband 30 Sec (per leg) 30 Hz Low 1 D<br />
Walk with Miniband 30 Sec 30 Hz Low 1 D<br />
Lateral step with Miniband 30 Sec 30 Hz Low 1 D<br />
Reverse Lunge w/ Opposite Hand Reach 30-45 Sec 30 Hz Low 1 D<br />
Inverted Hamstring 30 Sec 30 Hz Low 1 D<br />
Standing Hip Crossover 45 Sec 30 Hz Low 1 D<br />
Cook Squat 60 Sec 30 Hz Low 1 D<br />
Regeneration<br />
Exercise Time/Reps Frequency Amplitude Sets<br />
Glute 60 Sec 40Hz High 1<br />
Quadricep 60 Sec 40Hz High 1<br />
Hamstring 60 Sec 40Hz High 1<br />
Outter Thigh 60 Sec 40Hz High 1<br />
Inner Thigh 60 Sec 40Hz High 1<br />
Tib Anterior 60 Sec 40Hz High 1<br />
<strong>Power</strong>ed by:<br />
80–81<br />
Discover <strong>the</strong> Difference
Lean Body Mass Workout<br />
This intermediate workout is for <strong>the</strong> client who wants to pack on some muscle using traditional exercises in a nontraditional<br />
manner.<br />
Warm-Up<br />
Exercise Time Frequency Amplitude Sets Execution<br />
Kneeling Hip Flexor Mobilizer 60 Sec 30 Hz Low 1 Keep movement rhythmical; switch sides at 30 sec.<br />
Bent Over Hamstring Mobilzer 30 Sec 30 Hz Low 1 Turn toes inward (pigeon-toed) and<br />
subtly sway hips laterally.<br />
Push-ups with Staggered Hand Position 30 Sec 30 Hz Low 1<br />
Wide Squat with MB Throw & Catch 30 Sec 30 Hz Low 1 If no partner, swing MB side-side.<br />
MB = medicine ball<br />
Workout - Perform each group in a circuit.<br />
Exercise Time Frequency Amplitude Sets Execution<br />
1. Squat to BL Hand Curl with 30 Sec 35 Hz High 3<br />
proMOTION<br />
2. DB Stride-Stance Alternating Hands Curl<br />
20 Sec<br />
3<br />
Use a weight that only allows for 20 seconds of motion.<br />
3. Barbell Squats<br />
20 Sec<br />
3<br />
Use a weight that only allows for 20 seconds of motion.<br />
1. Step Up with Single-Hand Fly<br />
30 Sec<br />
35 Hz High 2<br />
Repeat on <strong>the</strong> o<strong>the</strong>r side.<br />
2. DB Flat Bench Press<br />
20 Sec<br />
2<br />
Use a weight that only allows for 20 seconds of motion.<br />
3. Barbell Lateral Step Ups<br />
20 Sec<br />
2<br />
Use a weight that only allows for 20 seconds of motion.<br />
1. SLD with BL Hand Pull to Extend<br />
with proMOTION<br />
30 Sec<br />
35 Hz High 3<br />
2. Barbell Bent-over Rows<br />
20 Sec<br />
3<br />
1. Stride-Stance Squat to Tricep<br />
Extension with proMOTION<br />
30 Sec<br />
35 Hz High 3<br />
Switch feet after 15 seconds.<br />
2. DB Lying Alternating Hand Tricep<br />
Extension<br />
20 Sec<br />
3<br />
3. Barbell Anterior Lunges<br />
20 Sec<br />
3<br />
Repeat on o<strong>the</strong>r leg.<br />
1. Wide Squat with OH Press with<br />
proMOTION<br />
30 Sec<br />
35 Hz High 3<br />
2. SLS to BL Hand Lateral Raise<br />
20 Sec<br />
3<br />
BL = Bilateral; DB = Dumbbell; SLD = Straight-leg Deadlift; OH = Overhead<br />
Cool-Down<br />
Exercise Time Frequency Amplitude Sets Execution<br />
Hamstring Massage 60 Sec 40Hz High 1<br />
Medial Thigh Massage 60 Sec 40Hz High 1<br />
Low/Mid-Back Massage 60 Sec 40Hz Low 1<br />
Scan <strong>the</strong> QR code to watch a<br />
video of this workout.<br />
<strong>Power</strong>ed by:<br />
www.powerplate.com
Weight Loss Workout<br />
This is 30-minute intermediate workout for <strong>the</strong> client who desires to drop a few pounds in a non-traditional manner.<br />
Warm-Up<br />
Exercise Time Frequency Amplitude Sets Execution<br />
Standing Hip Flexor Mobilizer 60 Sec 30 Hz Low 1 Keep movement rhythmical and<br />
switch sides at 30 seconds.<br />
Prone Functional Crawl 30 Sec 30 Hz Low 1 Alternate foot motion.<br />
Standing Balloon Taps 30 Sec 30 Hz Low 1 Tap balloon back and forth.<br />
Workout<br />
Exercise Time Frequency Amplitude Sets Execution<br />
Battling Ropes, Alternating Vertical Lifts 30 Sec 35 Hz Low 3 Alternate hand motion.<br />
Lateral Shuffle with BL Hand Chest Press with<br />
proMOTION<br />
45 Sec 40 Hz High 3 If you do not have proMOTION,<br />
use a regular cable machine.<br />
ViPR, Stride-Stance Thread <strong>the</strong> Needle Lift 30 Sec 35 Hz Low 3<br />
Lateral Shuffle with BL Hand Pull with proMOTION 45 Sec 40 Hz High 3 If you do not have proMOTION,<br />
use a regular cable machine.<br />
Step-up with KB Reaches 60 Sec 35 Hz Low 3 Alternate foot with each Step Up.<br />
Single-Hand Frontal Plane Pull to Extend<br />
(Tricep Kickback)<br />
30 Sec 40 Hz High 3 If you do not have proMOTION, use<br />
a regular cable machine. Repeat on<br />
o<strong>the</strong>r side.<br />
Squat to Alternating Hand Curl with proMOTION 30 Sec 35 Hz Low 3 If you do not have proMOTION, use a<br />
regular cable machine.<br />
BL = Bilateral; KB = Kettlebell<br />
Cool-Down<br />
Exercise Time Frequency Amplitude Sets Coaching Tips<br />
Calf Massage 60 Sec 40 Hz High 1<br />
Lateral Thigh Massage 60 Sec 40 Hz High 1<br />
Low/Mid-Back Massage 60 Sec 40 Hz Low 1<br />
Scan <strong>the</strong> QR code to watch a<br />
video of this workout.<br />
<strong>Power</strong>ed by:<br />
82–83<br />
Discover <strong>the</strong> Difference
Wellness Workout<br />
This is 30-minute intermediate workout for <strong>the</strong> wellness client who enjoys a variety of non-traditional movements.<br />
Warm-Up<br />
Exercise Time Frequency Amplitude Sets Execution<br />
Standing Hip Flexor Mobilizer 60 Sec 30 Hz Low 1 Keep movement rhythmical. Switch sides after<br />
30 seconds.<br />
ViPR Anterior-Posterior Shuffle Tilt 30 Sec 1<br />
Prone Functional Crawl 30 Sec 30 Hz Low 1<br />
Standing Balloon Taps 30 Sec 30 Hz Low 1<br />
Stride-Stance ViPR Rowing 30 Sec 1 Row forward and backward.<br />
Workout<br />
Exercise Time Frequency Amplitude Sets Coaching Tips<br />
Squats with ViPR Anterior Press 30 Sec 35 Hz Low 3<br />
Single-Hand Row to Fly<br />
with proMOTION<br />
60 Sec 40 Hz High 3 If you do not have proMOTION, use a regular cable<br />
machine. Repeat on o<strong>the</strong>r side.<br />
Diagonal Step Up with OH Reach 30 Sec 35 Hz Low 3 Alternate feet each Step Up.<br />
Battling Ropes – Circles 30 Sec 3 Perform 15 second in each direction.<br />
Wide-Stance Squats with MB Reach 30 Sec 35 Hz Low 3<br />
ViPR Prone Posterior Drag 30 Sec 3<br />
Anterior Step, Curl Press<br />
with proMOTION<br />
Stride-Stance Squat to Rotational Lifts<br />
with proMOTION<br />
OH = Overhead; MB = Medicine Ball<br />
30 Sec 40 Hz High 3 Perform standing on <strong>the</strong> ground.<br />
Alternate feet each Step Up.<br />
30 Sec 35 Hz Low 3 If you do not have proMOTION, use a regular cable<br />
machine. Repeat on o<strong>the</strong>r side.<br />
Cool-Down<br />
Exercise Time Frequency Amplitude Sets Coaching Tips<br />
Calf Massage 60 Sec 40 Hz High 1<br />
Hamstring Massage 60 Sec 40 Hz High 1<br />
Low/Mid-Back Massage 60 Sec 40 Hz Low 1<br />
Scan <strong>the</strong> QR code to watch a<br />
video of this workout.<br />
<strong>Power</strong>ed by:<br />
www.powerplate.com
Integration Program – Phase 1<br />
This Phase 1 Integration Program, provided by NASM, focuses on stabilization endurance training. It includes a mix<br />
of <strong>Power</strong> <strong>Plate</strong> exercises and traditional exercises.<br />
Warm-Up: Foam Rolling and Stretching<br />
Exercise<br />
Time/Reps<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
SMR: Calves 30 Sec 1 Use a foam roller.<br />
SMR: TFL 30 Sec 1 Use a foam roller.<br />
SMR: Lats 30 Sec 1 Use a foam roller.<br />
Static: Calves 30 Sec 1<br />
Static: Kneeling Hip Flexor 30 Sec 1<br />
Static: Lats 30 Sec 1<br />
Core / Balance / Reactive Training<br />
Exercise<br />
Time/Reps<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
Core: Plank 4 Point 30 Sec 30 Hz Low 1–2<br />
Core: Ball Bridge 15 Reps Slow 1–2<br />
Balance: Balance Single Leg 30 Sec 30 Hz Low 1–2 Perform exercise for 15<br />
seconds on each leg.<br />
Resistance Training<br />
Exercise<br />
Time/Reps<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
Total Body: Ball Wall Squat Curl to Press 15 Reps Slow 1–2<br />
Chest: Push-Up 30 Sec 30 Hz Low 1–2<br />
Back: Standing Cable Row 15 Reps Slow 1–2<br />
Shoulders: Single-leg Overhead Press 15 Reps Slow 1–2<br />
Legs: Step-Up to Balance 30 Sec 30 Hz Low 1–2<br />
Cool-Down<br />
Exercise<br />
Time/Reps<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
Massage: Calves 60 Sec 35 Hz High 1–2<br />
Massage: TFL/VL/ITB 60 Sec 35 Hz High 1–2<br />
Static: Calves 30 Sec 1–2<br />
Static: Kneeling Hip Flexor 30 Sec 1–2<br />
<strong>Power</strong>ed by:<br />
84–85<br />
Discover <strong>the</strong> Difference
Integration Program – Phase 2<br />
This Phase 2 Integration Program, provided by NASM, focuses on strength endurance training. It includes a mix of<br />
<strong>Power</strong> <strong>Plate</strong> ® exercises and traditional exercises.<br />
Warm-Up: Foam Rolling and Stretching<br />
Exercise<br />
Time/Reps<br />
Frequency/<br />
Tempo Amplitude Sets Execution<br />
SMR: Calves 30 Sec 1 Use a foam roller.<br />
SMR: TFL 30 Sec 1 Use a foam roller.<br />
SMR: Lats 30 Sec 1 Use a foam roller.<br />
Active: Calves 5-10 Reps 1<br />
Active: Kneeling Hip Flexor 5-10 Reps 1<br />
Active: Lats 5-10 Reps 1 Perform exercise with a stability ball.<br />
Core / Balance / Reactive Training<br />
Exercise<br />
Time/Reps<br />
Frequency/<br />
Tempo Amplitude Sets Execution<br />
Core: Ball Crunch 12 Reps 2–3<br />
Balance: Single-Leg Squat 45 Sec 35 Hz Low 2–3 With Mat<br />
Reactive: Squat Jumps 10 Reps 2–3<br />
Resistance Training<br />
Exercise<br />
Total-Body: Iso Single Leg<br />
Quarter Squat w/ Scaption<br />
Chest:<br />
1. Bench Press<br />
2. Push-Up<br />
Back:<br />
1. Iso Row (off <strong>the</strong> machine)<br />
2. Single-Leg Cable Row<br />
Legs:<br />
1. Iso Deadlift<br />
2. Side Lunge to Balance<br />
Time/Reps<br />
Frequency/<br />
Tempo Amplitude Sets Execution<br />
45 Reps 40 Hz Low 2-3 Perform exercise for 22 seconds<br />
on each leg.<br />
12 Reps<br />
12 Reps<br />
30 Sec<br />
12 Reps<br />
30 Sec<br />
12 Reps<br />
Moderate<br />
40 Hz<br />
40 Hz<br />
Slow<br />
40 Hz<br />
Controlled<br />
Low 2–3<br />
2–3<br />
Low 2–3<br />
2–3<br />
Low 2–3<br />
2–3<br />
Perform as a super set.<br />
Perform as a super set.<br />
Perform as a super set.<br />
Cool-Down<br />
Exercise<br />
Time/Reps<br />
Frequency/<br />
Tempo Amplitude Sets Execution<br />
Massage: Calves 60 Sec 40 Hz High 1–2<br />
Massage: TFL/VL/ITB 60 Sec 40 Hz High 1–2<br />
Static: Calves 30 Sec 1–2<br />
<strong>Power</strong>ed by:<br />
www.powerplate.com
Integration Program – Phase 3<br />
This Phase 3 Integration Program, provided by NASM, focuses on hypertrophy training. It includes a mix of <strong>Power</strong><br />
<strong>Plate</strong> exercises and traditional exercises.<br />
Warm-Up: Foam Rolling and Stretching<br />
Exercise<br />
Time/Reps<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
SMR: Calves 30 Sec 1 Use a foam roller.<br />
SMR: TFL 30 Sec 1 Use a foam roller.<br />
SMR: Lats 30 Sec 1 Use a foam roller.<br />
Static: Calves 5–10 Reps 1<br />
Static: Kneeling Hip Flexor 5–10 Reps 1<br />
Static: Lats 5–10 Reps 1<br />
Core / Balance / Reactive Training<br />
Exercise<br />
Time/Reps<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
Core: Knee Ups 10 Reps 2<br />
Balance: Single-Leg Romanian Deadlift 30 Sec 40 Hz Low 2<br />
Reactive: Lunge Jumps 10 Reps 2<br />
Resistance Training<br />
Exercise<br />
Time/Reps<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
Total-Body: Dynamic Squat to Curl 45 Reps 40 Hz Low 3–4<br />
Chest: Bench Press 8 Reps Moderate 3–4<br />
Back: Lat Pull-Down 8 Reps Moderate 3–4<br />
Shoulders: Seated Shoulder Press 45 Reps 40 Hz High 3–4 Sitting on a step in front of <strong>the</strong><br />
<strong>Power</strong> <strong>Plate</strong> machine.<br />
Legs: DB Lunge: Sagittal Plane 8 Reps Moderate 3–4<br />
Cool-Down<br />
Exercise<br />
Time/Reps<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
Massage: Calves 60 Sec 40 Hz High 1–2<br />
Massage: TFL/VL/ITB 60 Sec 40 Hz High 1–2<br />
Static: Calves 30 Sec 1–2<br />
Static: Kneeling Hip Flexor 30 Sec 1–2<br />
<strong>Power</strong>ed by:<br />
86–87<br />
Discover <strong>the</strong> Difference
Integration Program – Phase 4<br />
This Phase 4 Integration Program, provided by NASM, focuses on maximal training. It includes a mix of <strong>Power</strong> <strong>Plate</strong> ®<br />
exercises and traditional exercises.<br />
Warm-Up: Foam Rolling and Stretching<br />
Exercise<br />
Time / Reps<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
SMR: Calves 30 Sec 1 Use a foam roller.<br />
SMR: TFL 30 Sec 1 Use a foam roller.<br />
SMR: Lats 30 Sec 1 Use a foam roller.<br />
Active: Calves 5-10 Reps 1<br />
Active: Kneeling Hip Flexor 5-10 Reps 1<br />
Active: Lats 5-10 Reps 1<br />
Core / Balance / Reactive Training<br />
Exercise<br />
Time / Reps<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
Core: Seated V Crunch 30 Sec 40 Hz Low 2<br />
Balance:<br />
Lunge to Balance Lateral<br />
30 Sec 40 Hz Low 2 Use a step to create a<br />
level surface.<br />
Reactive: <strong>Power</strong> Step-Ups 10 Reps 2<br />
Resistance Training<br />
Exercise<br />
Time / Reps<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
Chest: Bench Press 3–5 Reps Controlled 4–6 Incorporate warm-up sets prior to<br />
heavy sets.<br />
Back: Seated Cable Row 3–5 Reps Controlled 4–6 Incorporate warm-up sets prior to<br />
heavy sets.<br />
Shoulders: Seated Overhead<br />
Dumbbell Press<br />
3–5 Reps Controlled 4–6 Incorporate warm-up sets prior to<br />
heavy sets.<br />
Legs: Barbell Squat 3–5 Reps Controlled 4–6 Incorporate warm-up sets prior to<br />
heavy sets.<br />
Cool-Down<br />
Exercise<br />
Time / Reps<br />
Frequency /<br />
Tempo Amplitude Sets Coaching Tip<br />
Massage: Calves 60 Sec 40 Hz High 1–2 With Mat<br />
Massage: TFL/VL/ITB 60 Sec 40 Hz High 1–2 With Mat<br />
Static: Calves 30 Sec 1–2<br />
Static: Kneeling Hip Flexor 30 Sec 1–2<br />
<strong>Power</strong>ed by:<br />
www.powerplate.com
Integration Program – Phase 5<br />
This Phase 5 Integration Program, provided by NASM, focuses on power training. It includes a mix of <strong>Power</strong> <strong>Plate</strong> ®<br />
exercises and traditional exercises.<br />
Warm-Up: Foam Rolling and Stretching<br />
Exercise<br />
Time / Reps<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
SMR: Calves 30 Sec 1 Use a foam roller.<br />
SMR: TFL 30 Sec 1 Use a foam roller.<br />
SMR: Lats 30 Sec 1 Use a foam roller.<br />
Dynamic: Resisted Side-Steps 30 Sec 30 Hz Low 1<br />
Dynamic: Prisoner Squats 30 Sec 30 Hz Low 1<br />
SMR: Calves 30 Sec 1 Use a foam roller.<br />
Core / Balance / Reactive Training<br />
Exercise<br />
Time / Reps<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
Core: Ball Bridge 45 Sec 40 Hz Low 2<br />
Core: Seated V Chest Pass 45 Sec 40 Hz Low 2<br />
Balance: Single-leg Box<br />
Jump to Stabilization<br />
10 Reps 2<br />
Resistance Training<br />
Exercise<br />
Chest:<br />
1. Bench Press<br />
2. Medicine Ball Chest Pass<br />
(on machine)<br />
Back:<br />
1. Lat Pulldown<br />
2. Soccer Throw Standing<br />
(on machine)<br />
Shoulders:<br />
1. Seated Overhead Press<br />
2. Scoop Toss Standing<br />
(on machine)<br />
Legs:<br />
1. Deadlift<br />
2. Box Jumps<br />
Chest:<br />
1. Bench Press<br />
2. Medicine Ball Chest Pass<br />
(on machine)<br />
Time / Reps<br />
6 Reps<br />
45 Sec<br />
6 Reps<br />
45 Sec<br />
6 Reps<br />
45 Sec<br />
6 Reps<br />
10 Reps<br />
6 Reps<br />
45 Sec<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
Controlled<br />
30 Hz Low<br />
Controlled<br />
30 Hz High<br />
Controlled<br />
30 Hz High<br />
Controlled<br />
Explosive<br />
Controlled<br />
30 Hz Low<br />
3–5<br />
3–5<br />
3–5<br />
3–5<br />
3–5<br />
3–5<br />
3–5<br />
3–5<br />
3–5<br />
3–5<br />
Perform as a super set.<br />
Perform as a super set.<br />
Perform as a super set.<br />
Perform as a super set.<br />
Perform as a super set.<br />
Cool-Down<br />
Exercise<br />
Time / Reps<br />
Frequency /<br />
Tempo Amplitude Sets Execution<br />
Massage: Calves 60 Sec 40 Hz High 1–2<br />
Massage: TFL/VL/ITB 60 Sec 40 Hz High 1–2<br />
Static: Calves 60 Sec 1–2<br />
<strong>Power</strong>ed by:<br />
88–89<br />
Discover <strong>the</strong> Difference
Resources<br />
www.powerplatehealthcare.com
First Impression Demonstration<br />
The First Impression Demonstration is a crucial component to <strong>the</strong> product and to enforce a positive encounter during<br />
a first experience with <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> ® machine. We always prefer to have <strong>the</strong> first exposure to <strong>the</strong> machine be as<br />
controlled as possible. People will have many questions prior to <strong>the</strong> demonstration, so we recommend that you answer<br />
<strong>the</strong>ir questions throughout or afterward. Let <strong>the</strong> machine do most of <strong>the</strong> talking! The three areas that make <strong>the</strong> fastest<br />
impact are Stretch, Strength and Massage. Remember to localize <strong>the</strong> vibration to <strong>the</strong> focused muscle group and<br />
minimize travel to <strong>the</strong> head. Here are step-by-step instructions for giving an excellent first impression demonstration:<br />
1. Introduction<br />
30 Hz<br />
30 Sec<br />
Low<br />
2. Passive Hamstring<br />
30 Hz<br />
30 Sec<br />
Low<br />
· Have your client place one foot on <strong>the</strong> machine’s platform and<br />
push <strong>the</strong>ir weight into that foot. Place one hand on <strong>the</strong> thigh to<br />
feel <strong>the</strong> vibration.<br />
· Explain <strong>the</strong> application of force using acceleration instead of mass.<br />
· Explain how a reflex is an involuntary muscle contraction. The<br />
machine allows for a large volume of work in a short amount of time.<br />
· Explain <strong>the</strong> distribution of force—<strong>the</strong> machine is getting you stronger<br />
in a pain-free position.<br />
· Multiple health benefits in a single fitness tool—strength, circulation,<br />
weight loss and bone growth.<br />
· Stretching on a <strong>Power</strong> <strong>Plate</strong> machine improves flexibility, mobility and<br />
blood flow.<br />
· Be sure to have your client perform <strong>the</strong> stretch on both legs.<br />
3. Squat<br />
30 Hz<br />
45 Sec<br />
Low<br />
· Challenge your client with a squat, but keep your client’s ability level<br />
in mind, and use modifications if necessary.<br />
· If you are working with an untrained client, he or she may need to<br />
hold on to <strong>the</strong> handlebars for support.<br />
· If you are working with a very fit client of elite athlete, you may want to<br />
incorporate a bicep curl or dynamic movement.<br />
4. Push-Up<br />
30 Hz<br />
45 Sec<br />
Low<br />
· Keep your client in mind and use modifications if necessary.<br />
· If you are working with an untrained client, he or she might need to<br />
perform <strong>the</strong> exercise on <strong>the</strong>ir knees.<br />
· If you are working with a very fit client of elite athlete, you may want to<br />
put <strong>the</strong>ir his or her feet on a step or stability ball.<br />
90–91<br />
Discover <strong>the</strong> Difference
5. Row<br />
30 Hz<br />
45 Sec<br />
Low<br />
· Introduce proMOTION to your client with a Low Row.<br />
· Up to 80% of <strong>the</strong> vibration is transferred to handles by <strong>the</strong><br />
Vectran ® cables.<br />
· Cables were originally developed for <strong>the</strong> NASA space program<br />
and are five times stronger than steel.<br />
· The faster your clients pulls <strong>the</strong> cables, <strong>the</strong> more challenging <strong>the</strong><br />
resistance becomes.<br />
6. Massage<br />
40 Hz<br />
60 Sec<br />
High<br />
· Do not let your client leave without a massage!<br />
· Massage on <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine increases circulations,<br />
improves lymphatic flow and reduces cellulite.<br />
7. Take Away<br />
The Revolutionary Approach<br />
to Exercise<br />
<strong>Power</strong> <strong>Plate</strong> ® equipment offers <strong>the</strong> next generation of fitness<br />
technology, providing one of <strong>the</strong> most efficient workouts<br />
available through Acceleration Training . This revolutionary<br />
training technique delivers harmonic vibration to <strong>the</strong> body,<br />
stimulating a natural reflex that contracts <strong>the</strong> muscles 25 to 50<br />
times a second—using up to 95% of muscle fibers, compared<br />
to as little as 20% with traditional gym equipment.<br />
It is high intensity training unlike anything you’ve ever experienced<br />
that burns fat, enhances muscle tone, improves balance, and<br />
increases strength. With <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine, you wil get<br />
a complete, ful-body workout incorporating Stretch, Balance,<br />
Core, Strength and Massage al in only 30 minutes.<br />
The future of your workout starts here.<br />
More than 200 Exercises<br />
Because <strong>Power</strong> <strong>Plate</strong> ®<br />
Acceleration Training<br />
covers <strong>the</strong> five<br />
components of e fective<br />
exercise, with more<br />
than 200 possible<br />
movements, anyone can<br />
customize a program to<br />
ge <strong>the</strong>ir desired fitness<br />
and we lness results.<br />
<strong>Power</strong> <strong>Plate</strong> ® machines<br />
are used by fitness<br />
enthusiasts, trainers,<br />
professional athletes,<br />
senior citizens and<br />
people recovering<br />
from injury.<br />
<strong>Power</strong>ful Argument<br />
Five Elements of Training:<br />
More Than 200 Exercises<br />
Stretch<br />
Balance<br />
Core<br />
Athletes training with<br />
<strong>Power</strong> <strong>Plate</strong> ® equipment<br />
have experienced<br />
a 3.6% increase in<br />
speed, 5.1% increase<br />
in step length, and<br />
2.7% increase in sprint<br />
performance.<br />
Giorgos Paradisis.:<br />
Track and Field Unit,<br />
Department of Sport<br />
and Exercise science,<br />
University of A<strong>the</strong>ns,<br />
Greece; Journal of Sports<br />
Science and Medicine<br />
(2007) 6, 44 - 49.<br />
Lats Stretch Hip Flexor Stretch Hamstring Stretch<br />
<strong>Power</strong> <strong>Plate</strong><br />
North America<br />
Irvine, CA USA<br />
info@powerplate.com<br />
www.powerplate.com<br />
+ 1 877 877 5283<br />
Step-Up to Balance Single Leg Balance Single Leg RDL<br />
Glute Bridge Front Plank V-Sit<br />
Strength<br />
Bent Over Row Lunge & Shoulder Press Loaded Squat<br />
Massage<br />
Low Back Massage Quad Massage Hamstring Massage<br />
Set Your Workout<br />
to Vibrate<br />
Shake up you routine by incorporating <strong>the</strong><br />
five key elements of e fective training—Stretch,<br />
Balance, Core, Strength and Massage—into<br />
a 30-minute total-body workout using<br />
Advanced Vibration Technology .<br />
1<strong>Power</strong>ful Argument<br />
A study has shown<br />
Acceleration Training<br />
contributed to a 57%<br />
improvement in weight<br />
loss compared to<br />
conventional exercise<br />
and diet alone.<br />
Vissers et al.: E fect<br />
of Long-Term Whole<br />
Body Vibration Training<br />
on Visceral Adipose<br />
Tissue: A Preliminary<br />
Report. Obesity Facts,<br />
The European Journal of<br />
Obesity, Vol. 3, Suppl.<br />
2, 2010.<br />
www.powerplate.com www.powerplate.com Discover <strong>the</strong> Difference<br />
· Make sure you’ve answered all of your client’s questions.<br />
· Give your client a brochure with more information on<br />
<strong>Power</strong> <strong>Plate</strong> training.<br />
www.powerplate.com<br />
www.powerplate.com
<strong>Power</strong> <strong>Plate</strong> ®<br />
Training<br />
Training Builds Bone<br />
<strong>Power</strong> <strong>Plate</strong> ® Training Increases Bone Mineral Density, Improves Muscles Strength and <strong>Power</strong>,<br />
and Encourages Fat Loss in Postmenopausal Women.<br />
This is a summary of a study published in <strong>the</strong> Journal of Bone and Mineral Research (Vol. 19 (3), 2004)<br />
By Sabine Verschueren, Machteld Roelants, Christophe Delecluse, Stephan Swinnen, Dirk Vanderschueren and Steven Boonen<br />
Katholieke Universiteit Leuven, Belgium<br />
Study Conclusions:<br />
<strong>Power</strong> <strong>Plate</strong> ® Training–performed on a “classic” <strong>Power</strong> <strong>Plate</strong><br />
machine–leads to a signifi cant increase in hip area bone<br />
density (1.5%), as well as an increase in muscle strength and<br />
postural control in postmenopausal women.<br />
These research fi ndings present an exciting solution<br />
for an ever-worsening problem in our aging population:<br />
osteoporosis, loss of postural control and balance, bone<br />
fractures from falls often resulting in diffi cult and incomplete<br />
recovery. As <strong>the</strong> average age of <strong>the</strong> Western world’s<br />
population increases, we are faced with an increasing<br />
epidemic of osteoporosis. Each year, millions of people<br />
suffer from fractures due to early bone loss. One in three<br />
women and one in eight men will suffer from osteoporosis<br />
this year. In <strong>the</strong> U.S., 2.8 million people (80% of whom<br />
are women) suffer from bone loss; one million have been<br />
diagnosed, while 1.8 million aren’t even aware that <strong>the</strong>y are<br />
suffering from reduced bone mineral density (BMD).<br />
Initial studies on <strong>Power</strong> <strong>Plate</strong> ® Training showed increases in<br />
strength in test subjects. <strong>Power</strong> <strong>Plate</strong> Training was shown to<br />
cause <strong>the</strong> body’s muscles to contract subconsciously at 30<br />
to 50 times per second, which can bring about a powerful<br />
training effect even while simply standing on <strong>the</strong> plate.<br />
Method:<br />
The 90 participants–postmenopausal women ranging in age<br />
from 58 to 70–were divided into three research groups.<br />
1. The <strong>Power</strong> <strong>Plate</strong> Training group trained three times<br />
per week on a <strong>Power</strong> <strong>Plate</strong> machine, for no more than<br />
30 minutes per session. They performed static and<br />
dynamic exercises for <strong>the</strong> upper leg and hip area, such<br />
as squats (one of <strong>the</strong> movements that allows you to sit<br />
down in a chair) and lunges.<br />
2. The conventional weight training group trained three<br />
times per week, for about one hour per session,<br />
including a separate warm-up and cool-down.<br />
3. The control group did no training at all.<br />
Figure 1<br />
Change in bone mineral density in <strong>the</strong> hip after 24 weeks of<br />
<strong>Power</strong> <strong>Plate</strong> ® Training compared to conventional strength<br />
training and an untrained control group.<br />
PERCENTAGE CHANGE<br />
1.0<br />
0.8<br />
0.6<br />
0.4<br />
0.2<br />
0.0<br />
-0.2<br />
-0.4<br />
-0.6<br />
-0.8<br />
+ 0.93%<br />
- 0.51%<br />
Bone mineral<br />
density<br />
- 0.62%<br />
Whole Body vibration Conventional Control<br />
The “classic” <strong>Power</strong> <strong>Plate</strong> was manufactured by LATAM b.v. for PPI between<br />
2000 and 2004<br />
© Copyright 2010 <strong>Power</strong> <strong>Plate</strong> International www.powerplate.com<br />
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<strong>Power</strong> <strong>Plate</strong> ® Training Builds Bone<br />
Figure 2<br />
Change in dynamic (fi g. 2A) and isometric (fi g. 2B) strength in upper leg muscles for <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> Training group, <strong>the</strong> conventional<br />
training group and <strong>the</strong> control group.<br />
Figure 2A<br />
Figure 2B<br />
20<br />
15<br />
+ 16%<br />
Dynamic muscles<br />
strength in <strong>the</strong><br />
knee extensors<br />
20<br />
15<br />
+ 15%<br />
+ 16%<br />
Isometric muscles<br />
strength in <strong>the</strong><br />
knee extensors<br />
+ 10%<br />
PERCENTAGE CHANGE<br />
10<br />
5<br />
0<br />
+ 2%<br />
PERCENTAGE CHANGE<br />
10<br />
5<br />
0<br />
-5<br />
-5<br />
- 2%<br />
Whole Body Vibration Conventional Control<br />
Whole body vibration C onventional Control<br />
The <strong>Power</strong> <strong>Plate</strong> Training group performed workouts<br />
of 30 minutes or less, including static and dynamic<br />
exercises for <strong>the</strong> upper leg and hip area. The <strong>Power</strong><br />
<strong>Plate</strong> ® Training variables started at a low level, which was<br />
gradually intensifi ed by:<br />
• increasing duration (exercise time)<br />
• increasing <strong>the</strong> number of exercises performed<br />
• shortening <strong>the</strong> rest periods between exercises<br />
• increasing frequency from 35Hz to 40Hz<br />
• increasing amplitude from low to high<br />
The weight training group performed conventional weight<br />
training exercises for a total of one hour per session,<br />
including a separate warm-up and cool-down.<br />
Conclusions:<br />
<strong>Power</strong> <strong>Plate</strong> ® Training :<br />
• increases bone mineral density.<br />
• is a viable solution to reverse bone loss and to<br />
eliminate osteoporosis.<br />
• is an accessible training tool to help many populations<br />
prevent falls and fractures.<br />
• increases strength.<br />
• improves balance and equilibrium.<br />
• improves posture.<br />
• stimulates fat loss.<br />
• improves health.<br />
Results:<br />
The <strong>Power</strong> <strong>Plate</strong> Training group got positive results:<br />
strength increased as much as 16% in upper leg muscles,<br />
while bone density at <strong>the</strong> hip increased by 1.5%. In<br />
addition, <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> Training group showed an<br />
improvement in postural control and balance, increased<br />
muscle strength and lean mass, while losing body fat and<br />
fat mass. The conventionally trained subjects were able<br />
to slow <strong>the</strong> rate of bone loss, which is consistent with<br />
previous published studies on weight training and bone<br />
loss. The control group subjects continued to lose bone<br />
mineral density at <strong>the</strong> average rate.<br />
<strong>Power</strong> <strong>Plate</strong> ® Training minimizes <strong>the</strong> need for conscious exertion and stress on <strong>the</strong> musculoskeletal, respiratory, and<br />
cardiovascular systems. Most subjects enjoyed <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> Training sessions, did not consider <strong>the</strong> workouts to be diffi cult<br />
and reported only a moderate degree of muscle fatigue at <strong>the</strong> end of <strong>the</strong> session.<br />
© Copyright 2010 <strong>Power</strong> <strong>Plate</strong> International<br />
www.powerplate.com<br />
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8/23/11 9:29 AM
<strong>Power</strong> <strong>Plate</strong> ®<br />
Training<br />
Helps Reduce Cellulite<br />
Research Shows Exercising on a <strong>Power</strong> <strong>Plate</strong> Training Platform Helps<br />
Eliminate Cellulite<br />
This research was conducted at <strong>the</strong> SANADERM Professional Clinic for Skin Disease and Allergology, Bad<br />
Mergen<strong>the</strong>im, Germany (May-November, 2004)<br />
By Dr. Horst Frank and Dr. Birgit Moos<br />
Study Conclusions:<br />
In six months, <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> Training group–which<br />
exercised on <strong>the</strong> “classic” <strong>Power</strong> <strong>Plate</strong> machine–achieved<br />
a 25.7% reduction of cellulite on thighs and buttocks,<br />
exercising two to three times per week, in sessions of 8-13<br />
minutes. The <strong>Power</strong> <strong>Plate</strong> Training + cardio group achieved<br />
a 32.3% reduction of cellulite on thighs and buttocks,<br />
exercising two to three times per week in sessions of 8-13<br />
minutes with <strong>Power</strong> <strong>Plate</strong> Training, plus 24-48 minutes of<br />
cardio training.<br />
These research fi ndings reveal a new and exciting solution<br />
for fat loss and collagen remodeling. Finally, cellulite loss can<br />
be healthy, effi cient, time-saving and fun, allowing <strong>Power</strong><br />
<strong>Plate</strong> Training users to maintain a youthful and lean, healthy<br />
look in a relatively short time and in just a few sessions<br />
per week.<br />
<strong>the</strong> skin to tissues underneath. Specifi c areas that concern<br />
many women are <strong>the</strong> buttocks, thighs, calves and upper<br />
arms. Healthy solutions for defeating cellulite have been<br />
elusive, but in this study <strong>the</strong> effectiveness of <strong>Power</strong> <strong>Plate</strong> ®<br />
Training in dealing with this problem is clearly shown. The<br />
German Sanaderm Clinic performed a six-month research<br />
project to investigate <strong>the</strong> effects of Acceleration Training<br />
on cellulite.<br />
Figure 1<br />
Change in cellulite levels (after six months) for two <strong>Power</strong> <strong>Plate</strong><br />
Training groups. Cellulite was measured by evaluating <strong>the</strong><br />
deposits of subcutaneous dimpled fat.<br />
5<br />
0<br />
Introduction:<br />
Cellulite is <strong>the</strong> dreaded “orange peel” or “cottage cheese”<br />
skin condition many women suffer from. The subcutaneous<br />
tissues are a web of connective tissue, where much of a<br />
woman’s body fat is stored. As <strong>the</strong> separate layers of tissue<br />
are connected to <strong>the</strong> skin by relatively inelastic fi bers, <strong>the</strong><br />
service of <strong>the</strong> skin can become dimpled and puckered when<br />
<strong>the</strong> fatty cells get enlarged. Contributing to <strong>the</strong> “mattress”<br />
effect is fl uid retention, <strong>the</strong> storage of environmental toxins,<br />
hormonal factors, and lack of circulation. When circulation<br />
within this web of connective tissues becomes blocked,<br />
cellular waste stagnates, and <strong>the</strong>se tissues harden as <strong>the</strong><br />
skin loses its elasticity. The puckering or “mattress” effect is<br />
caused by this act of shriveling, dimpling and adherence of<br />
PERCENTAGE CHANGE<br />
-5<br />
-10<br />
-15<br />
-20<br />
-25<br />
- 25.7%<br />
-30<br />
-35<br />
Whold Body Vibration<br />
- 32.3%<br />
Change in<br />
cellulite<br />
<strong>Power</strong> <strong>Plate</strong> Training + Cardio<br />
The “classic” <strong>Power</strong> <strong>Plate</strong> was manufactured by LATAM b.v. for PPI between 2000 and 2004<br />
© Copyright 2010 <strong>Power</strong> <strong>Plate</strong> International www.powerplate.com<br />
94–95<br />
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<strong>Power</strong> <strong>Plate</strong> ® Training Helps Reduce Cellulite<br />
Figure 2A<br />
Change in circumference of <strong>the</strong> buttocks of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong><br />
Training group and <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> Training + cardio group.<br />
Figure 2B<br />
Training time of <strong>Power</strong> <strong>Plate</strong> Training group and <strong>Power</strong> <strong>Plate</strong><br />
Training + cardio group<br />
-0.5<br />
0.0<br />
45<br />
40<br />
40 hour<br />
890%<br />
-0.5<br />
35<br />
PERCENTAGE CHANGE<br />
-1.0<br />
-1.5<br />
-2.0<br />
-2.5<br />
-3.0<br />
-3.5<br />
-3.0<br />
- 3.1%<br />
- 3.4%<br />
- 0.7%<br />
Circumference<br />
PERCENTAGE CHANGE<br />
30<br />
25<br />
20<br />
15<br />
10<br />
5<br />
0<br />
11 hour<br />
Whold Body Vibration<br />
Training<br />
time<br />
<strong>Power</strong> <strong>Plate</strong> Training + Cardio<br />
Whold Body Vibration <strong>Power</strong> <strong>Plate</strong> Training + Cardio Control<br />
Method:<br />
Fifty-fi ve subjects were divided into two groups. The fi rst<br />
group only trained on a <strong>Power</strong> <strong>Plate</strong> machine, two to three<br />
times per week, for sessions of 8-13 minutes. The second<br />
group also used <strong>Power</strong> <strong>Plate</strong> Training, but supplemented<br />
<strong>the</strong>ir 8-13 minute <strong>Power</strong> <strong>Plate</strong> Training workouts with 24-48<br />
minutes of cardio training.<br />
Figure 3<br />
The <strong>Power</strong> <strong>Plate</strong> group performed <strong>the</strong> following exercises plus<br />
<strong>the</strong> deep squat. For progression, subjects were eventually<br />
asked to perform <strong>the</strong> exercises on one leg.<br />
Baseline measurements and tests were completed at <strong>the</strong><br />
beginning of <strong>the</strong> study, and repeated six months later. The<br />
data collected consisted of:<br />
1. Skin condition (<strong>the</strong> measure of cellulite or evaluation of<br />
<strong>the</strong> deposits of dimpled fat under <strong>the</strong> skin)<br />
2. Circumference of calf muscles, buttocks, and<br />
upper thigh<br />
3. Body composition: body fat percentage, and lean<br />
mass percentage<br />
How <strong>Power</strong> <strong>Plate</strong> Training was used:<br />
Participants performed four exercises on <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> in<br />
a workout of 8-13 minutes (see fi g. 3). The results showed<br />
a signifi cant reduction in cellulite in both groups, showing<br />
improvement on all variables.<br />
Conclusions:<br />
This study proves that easy, simple and effi cient <strong>Power</strong><br />
<strong>Plate</strong> ® Training can defeat cellulite; it can accelerate and<br />
enhance collagen remodeling, improve circulation, increase<br />
lean tissue, help people to lose fat, and reduce <strong>the</strong> size of<br />
buttocks, thighs and calves.<br />
Squat<br />
Thigh Massage<br />
Lunge<br />
Calf Massage<br />
This proves that <strong>Power</strong> <strong>Plate</strong> ® Training is extremely effective and time effi cient; <strong>the</strong> cardio group took four times longer to<br />
improve 32.3%, while <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> Training group improved 25.7% in an average of 10-minute sessions, two or three times<br />
a week, over six months.<br />
© Copyright 2010 <strong>Power</strong> <strong>Plate</strong> International<br />
www.powerplate.com<br />
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<strong>Power</strong> <strong>Plate</strong> ® Training Can<br />
Reduce Abdominal Fat in<br />
Overweight and Obese Adults<br />
This is a summary of a study published in Obesity Facts. The European Journal of Obesity. Vol. 3(2). 2010.<br />
By Vissers, D., A. Verrijken, I. Mertens, C. van Gils, A. van de Sompel, S. Truijen, and L. van Gaal University of Antwerp, Belgium<br />
Study Conclusions:<br />
One of <strong>the</strong> biggest health issues for obese people is visceral<br />
(or abdominal) fat. Visceral fat is <strong>the</strong> fat tissue between <strong>the</strong><br />
organs in <strong>the</strong> abdomen. It is a major health concern because<br />
<strong>the</strong>re is a strong correlation between high levels of visceral<br />
fat and <strong>the</strong> incidence of cardiovascular diseases, such as<br />
heart disease, hypertension and diabetes.<br />
Method:<br />
The study of Vissers et al. (2009) involved 79 obese adults<br />
(61 of whom completed <strong>the</strong> study), who were randomly<br />
divided into 4 groups:<br />
• Group 1 received a hypocaloric (low in calories) diet<br />
only program (DIET).<br />
• Group 2 received a hypocaloric diet plus fi tness<br />
program (cardio and weights exercises) (FITNESS).<br />
• Group 3 received a hypocaloric diet and progressive<br />
<strong>Power</strong> <strong>Plate</strong> machine program (see fi gure 1)<br />
(<strong>Power</strong> <strong>Plate</strong>)<br />
• Group 4 made no changes to <strong>the</strong>ir lifestyle<br />
(CONTROL).<br />
Each group followed <strong>the</strong> intervention for six months and had<br />
a six month ‘no intervention’ follow up. The anthropometric<br />
data, body composition and metabolic features were<br />
measured at three, six and 12 months. One measurement<br />
performed was <strong>the</strong> determination of visceral fat tissue.<br />
In all three intervention groups (DIET, FITNESS and <strong>Power</strong><br />
<strong>Plate</strong>) bodyweight decreased signifi cantly, by 5-10%, which<br />
is <strong>the</strong> international standard for a real impact on health,<br />
in measurements taken after <strong>the</strong> 6 intervention months.<br />
Only <strong>the</strong> FITNESS and <strong>Power</strong> <strong>Plate</strong> groups managed to<br />
maintain <strong>the</strong>ir weight loss of 5% or more in <strong>the</strong> six ‘no<br />
intervention’ months (see fi gure 1). The <strong>Power</strong> <strong>Plate</strong> group<br />
even maintained a weight loss of over 10 %. The mean<br />
weight in <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> group was 95.2 kg, in which case<br />
CHANGE IN WEIGHT (%)<br />
10% means that <strong>the</strong>y lost 9.5 kg of <strong>the</strong>ir body weight, which<br />
is a considerable amount and is regarded to be signifi cant<br />
enough to improve health.<br />
The main difference between <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> group and<br />
o<strong>the</strong>r groups is in <strong>the</strong> decrease of visceral fat that occurred.<br />
As illustrated in fi gure 2, <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> group lost twice as<br />
much visceral fat after six months, when compared to <strong>the</strong><br />
FITNESS and DIET groups. The decrease in visceral fat also<br />
remained at <strong>the</strong> same level in <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> group after<br />
12 months, while <strong>the</strong> DIET and FITNESS groups returned to<br />
<strong>the</strong>ir baseline values after 12 months.<br />
5<br />
-5<br />
-10<br />
-15<br />
0 months 3 months 6 months 12 months<br />
TIME<br />
Control<br />
Diet<br />
Fitness<br />
<strong>Power</strong> <strong>Plate</strong><br />
Figure 1<br />
There was a signifi cant difference in weight loss, expressed<br />
as a percentage of initial weight, between <strong>the</strong> 4 study groups<br />
(p
<strong>Power</strong> <strong>Plate</strong> ® Training Can<br />
Reduce Abdominal Fat in Overweight and Obese Adults<br />
CHANGE IN VISCERAL ADIPOSE TISSUE (%)<br />
50<br />
40<br />
30<br />
20<br />
10<br />
0<br />
-10<br />
-20<br />
-30<br />
-40<br />
0 months 3 months 6 months 12 months<br />
TIME<br />
Figure 2<br />
There was a signifi cant difference in visceral adipose tissue<br />
between <strong>the</strong> 4 study groups (p
<strong>Power</strong> <strong>Plate</strong> ® Training Enhances<br />
Recovery After ACL Reconstruction<br />
<strong>Power</strong> <strong>Plate</strong> Training Expedites and Improves Recovery of Anterior Cruciate Ligament (ACL)<br />
Rupture and Subsequent Arthroscopic Reconstructive Surgery.<br />
This is a summary of a study published in <strong>the</strong> German Magazine for Sportsmedicine - “Deutsche Zeitschrift für Sportmedizin”,<br />
Vol. 56, No. 7/8 (special abstract issue), p. 228.<br />
By J.D. Bastian, W. Franz, Lutrina Klinik<br />
Department of Knee Surgery, Kaiserslautern, Germany<br />
Study Conclusions:<br />
1. The <strong>Power</strong> <strong>Plate</strong> Training group experienced no muscle<br />
atrophy or weakness after surgery, while <strong>the</strong> control<br />
group suffered femoral muscular atrophy, weakness<br />
and decreased coordination.<br />
2. Twelve weeks after surgery, <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> Training<br />
group was more satisfi ed with <strong>the</strong> results of <strong>the</strong><br />
surgery; participants were stronger and felt better.<br />
3. The <strong>Power</strong> <strong>Plate</strong> Training group reported less pain than<br />
<strong>the</strong> control group.<br />
4. Research evidence suggests that <strong>Power</strong> <strong>Plate</strong> ® Training<br />
- executed on <strong>the</strong> “classic” <strong>Power</strong> <strong>Plate</strong> machine - is<br />
a signifi cant resource for patients wishing to enhance<br />
recovery and regain strength in order to return to daily<br />
activities of work and sport.<br />
Introduction:<br />
Weakness and atrophy in <strong>the</strong> muscles of <strong>the</strong> quadriceps<br />
group is a common challenge for patients recovering from<br />
reconstruction of <strong>the</strong> anterior cruciate ligament. The aim<br />
of this study was to examine <strong>the</strong> effects of <strong>Power</strong> <strong>Plate</strong> ®<br />
Training on <strong>the</strong> healing process. This study sought to<br />
build upon previously published research outcomes and<br />
investigate <strong>the</strong> hypo<strong>the</strong>sis that <strong>Power</strong> <strong>Plate</strong> ® Training leads<br />
to increased co-activation of <strong>the</strong> extensor and fl exor muscles<br />
of <strong>the</strong> lower extremities, causing positive effects on joint<br />
stabilization, strength and circulation.<br />
Method:<br />
Sixteen subjects were divided among two groups. Any<br />
contraindications to vibration training were considered. The<br />
<strong>Power</strong> <strong>Plate</strong> Training group used <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine<br />
combined with conventional physio<strong>the</strong>rapy. The control<br />
group used conventional physio<strong>the</strong>rapy only, 2-3 times per<br />
week, including performing squats and lunges.<br />
The <strong>Power</strong> <strong>Plate</strong> Training group performed a 10-minute<br />
<strong>Power</strong> <strong>Plate</strong> Training program two times per week for ten<br />
weeks, beginning <strong>the</strong> third week after surgery, in addition<br />
to performing conventional physio<strong>the</strong>rapy. They used <strong>the</strong><br />
<strong>Power</strong> <strong>Plate</strong> machine to warm up with massage exercises<br />
for <strong>the</strong> quadriceps and hamstrings, <strong>the</strong>y <strong>the</strong>n performed<br />
squats and lunges, followed by hamstring stretches.<br />
Measurements of leg circumference (10 cm and 20 cm<br />
above <strong>the</strong> knee, 15 cm below <strong>the</strong> knee) were taken before<br />
surgery, and again after surgery at six and 12 weeks (see<br />
fi g. 2). The objective fi ndings of muscle measurements were<br />
supplemented by subjective data evaluating pain perception<br />
and wellbeing using a questionnaire.<br />
Results:<br />
The <strong>Power</strong> <strong>Plate</strong> Training group maintained size and strength<br />
of leg musculature while <strong>the</strong> control group suffered atrophy<br />
and loss of strength. (see fi g. 1).<br />
1<br />
3<br />
2<br />
Figure 1<br />
Measurements of <strong>the</strong> leg<br />
circumference:<br />
1 - 10 cm above <strong>the</strong> knee<br />
2 - 20 cm above <strong>the</strong> knee<br />
3 - 15 cm below <strong>the</strong> knee<br />
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<strong>Power</strong> <strong>Plate</strong> ® Training Enhances<br />
Recovery After ACL Reconstruction<br />
Figure 2<br />
Figure 2A<br />
Circumference:<br />
Quadraceps 10 cm Above Knee<br />
Figure 2B<br />
Circumference:<br />
Quadraceps 20 cm Above Knee<br />
Figure 2C<br />
Circumference:<br />
Gastrocnemius 15 cm Below Knee<br />
CHANGE IN SIZE (cm)<br />
50<br />
45<br />
40<br />
35<br />
44.9 46.3 41.8<br />
45.9<br />
41.8<br />
47.3<br />
CHANGE IN SIZE (cm)<br />
60<br />
55<br />
50<br />
45<br />
54.8 55.8 50.5<br />
55.4 55.3<br />
56.5<br />
CHANGE IN SIZE (cm)<br />
45<br />
40<br />
35<br />
30<br />
38.9 39.9<br />
37.6<br />
39.0<br />
40.3 40.5<br />
0<br />
0<br />
0<br />
Pre-Op<br />
6 Weeks<br />
Post-op<br />
12 Weeks<br />
Post-Op<br />
Pre-Op<br />
6 Weeks<br />
Post-Op<br />
12 Weeks<br />
Post-Op<br />
Pre-Op<br />
6 Weeks<br />
Post-Op<br />
12 Weeks<br />
Post-Op<br />
Physio Only<br />
Whole Body Vibration and Physio<br />
Physio Only<br />
Whole Body Vibration and Physio<br />
Physio only<br />
Whole body vibration and physio<br />
Circumference:<br />
Fig. 2 demonstrates maintenance of muscular size and<br />
strength for <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> Training group. The control<br />
group participants experienced average muscle atrophy in<br />
<strong>the</strong> quadriceps group, and were not able to regain strength<br />
in all muscle groups 12 weeks after surgery. The whole<br />
body vibration group experienced no atrophy and no<br />
strength loss.<br />
Questionnaire:<br />
Several questions were asked before and after <strong>the</strong> surgery<br />
and <strong>the</strong> rehabilitation program about pain reduction and<br />
improvement of general well-being (see fi g. 3). The answers<br />
clearly indicated that <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> Training group<br />
experienced less pain and improved at a faster rate than<br />
<strong>the</strong> control group.<br />
Figure 3: Questionnaire<br />
Effect on pain reduction (left) and well-being (right).<br />
PAIN REDUCTION (mean)<br />
6<br />
5<br />
4<br />
3<br />
2<br />
1<br />
0.4<br />
3.1<br />
Pain Reduction<br />
4.6<br />
3.2<br />
1.2 1.1<br />
0,8<br />
5.1<br />
IMPROVEMENT (mean)<br />
6<br />
5<br />
4<br />
3<br />
2<br />
1<br />
Well-Being<br />
1.6<br />
4.5<br />
0<br />
0<br />
Pain<br />
Physio Only<br />
Sitting Moving Walking<br />
down stairs<br />
Whole Body Vibration and Physio<br />
Physio Only<br />
Whole Body Vibration and Physio<br />
Recovery from a rupture of <strong>the</strong> ACL generally leads to atrophy of <strong>the</strong> thigh and calf muscles as well as dysfunction of <strong>the</strong> knee<br />
in terms of coordination, mobility and stability. <strong>Power</strong> <strong>Plate</strong> ® Training leads to an increase in muscle girth, retention of strength,<br />
recovery of coordination, mobility and fl exibility. This evidence suggests that <strong>Power</strong> <strong>Plate</strong> Training <strong>the</strong>rapy, performed on <strong>the</strong><br />
<strong>Power</strong> <strong>Plate</strong> machine, following surgery aids in stabilizing joints and preventing fur<strong>the</strong>r trauma. It provides a signifi cant resource<br />
for patients wishing to recover quickly from ACL or joint surgery in order to return quickly to life activities, work<br />
and sport.<br />
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<strong>Power</strong> <strong>Plate</strong> ® Training Enhances<br />
Resistance Training, to Fur<strong>the</strong>r<br />
Improve Body Composition<br />
This is a summary of a study published in <strong>the</strong> international scientifi c journal Maturitas (2009).<br />
By Cecilie Fjeldstad, Ian Palmer, Michael Bemben, and Debra Bemben<br />
University of Oklahoma, USA.<br />
Study Conclusions:<br />
• Adding <strong>Power</strong> <strong>Plate</strong> training to a high intensity<br />
resistance training program resulted in greater<br />
improvements in <strong>the</strong> percentage of body fat, compared<br />
to resistance training alone.<br />
• In both <strong>the</strong> exercise groups, bone free lean tissue mass<br />
increased after eight months of training.<br />
Introduction:<br />
Age-related changes in body composition are well<br />
documented, with <strong>the</strong> most commonly observed of <strong>the</strong>se<br />
being an increase in fat mass and a decrease in muscle<br />
mass. The purpose of this study is to determine <strong>the</strong><br />
effects of a combined <strong>Power</strong> <strong>Plate</strong> Training and traditional<br />
high intensity resistance training program on <strong>the</strong> body<br />
composition of postmenopausal women.<br />
Method:<br />
The study involved 55 postmenopausal women, who<br />
were divided into three groups. The fi rst group performed<br />
a resistance program only (RG), which consisted of eight<br />
resistance exercises (leg press, hip fl exion and extension, hip<br />
abduction and adduction, seated military press, pull down<br />
and seated row) performed in three sets of 10 repetitions<br />
with 80% of <strong>the</strong> 1-repetition maximum (1-RM). The 1-RM<br />
was obtained by fi nding <strong>the</strong> maximum weight lifted through<br />
an entire range of motion in a single repetition. The 1-RM<br />
was re-assessed every 4 weeks and <strong>the</strong> load was adjusted<br />
to maintain <strong>the</strong> 80% 1-RM intensity.<br />
The second group performed <strong>the</strong> same resistance exercise<br />
program as well as performing exercises on a <strong>Power</strong> <strong>Plate</strong><br />
machine (PP). This program included three exercises:<br />
• Dynamic squat (fi gure 1a)<br />
• Dynamic shoulder press (with straps) while seated on <strong>the</strong><br />
<strong>Power</strong> <strong>Plate</strong> machine platform<br />
• Wrist curl while standing in front of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong>®<br />
machine (fi gure 1b)<br />
This <strong>Power</strong> <strong>Plate</strong> training program was progressed by<br />
increasing <strong>the</strong> time (from 15 to 60 seconds) and frequency<br />
(from 30 to 40 Hz). Amplitude was kept constantly on low.<br />
The third group was <strong>the</strong> control group (CON), who did not<br />
perform any exercises and was instructed to continue with<br />
<strong>the</strong>ir usual lifestyle.<br />
Both exercise groups (RG and PP groups) exercised three<br />
times a week for eight months.<br />
Figure 1A<br />
Figure 1B<br />
Squat<br />
Wrist Curl<br />
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<strong>Power</strong> <strong>Plate</strong> ® Training Enhances Resistance Training,<br />
to Fur<strong>the</strong>r Improve Body Composition<br />
Figure 2<br />
As illustrated in fi gure 2, all outcome measurements improve for <strong>the</strong> PP group after 8 months of training. The total percentage of body<br />
fat decreased signifi cantly more in <strong>the</strong> PP group than for <strong>the</strong> RG and CON groups. In both <strong>the</strong> RG and PP groups, BFLTM signifi cantly<br />
increased after eight months of training.<br />
<strong>Power</strong> <strong>Plate</strong> Conventional Control<br />
PERCENTAGE CHANGE<br />
4<br />
3<br />
2<br />
1<br />
0<br />
-1<br />
-2<br />
-3<br />
-4<br />
*<br />
%Fat<br />
Fat Mass (kg)<br />
*<br />
*<br />
Bone Free Lean Tissue Mass<br />
(BFLTM) (kg)<br />
*Significant Change pre vs. post<br />
Results:<br />
To gauge <strong>the</strong> effectiveness of <strong>the</strong> different work-outs,<br />
measurements were taken at <strong>the</strong> start of <strong>the</strong> study,<br />
and after eight months. These measurements included<br />
percentage of fat, fat mass in kilograms and bone free lean<br />
tissue mass (muscle mass) in kilograms.<br />
The PP group showed a larger decrease in percentage of<br />
fat, compared to <strong>the</strong> CON and RG groups. The muscle<br />
mass increased in both <strong>the</strong> PP group as <strong>the</strong> RG group.<br />
As you can see in fi gure 2 <strong>the</strong>re is also a trend visible of<br />
a decrease in fat mass in <strong>the</strong> PP group, but <strong>the</strong> decrease<br />
isn’t signifi cant.<br />
Discussion and conclusion:<br />
The primary fi nding of this study shows that adding<br />
<strong>Power</strong> <strong>Plate</strong> ® Training to a high intensity resistance<br />
training program resulted in a greater improvement in <strong>the</strong><br />
percentage of body fat, when compared to resistance<br />
training only, in post menopausal women.<br />
Bone free lean tissue mass increased for both <strong>the</strong> <strong>Power</strong><br />
<strong>Plate</strong> and Resistance groups, which is mainly due to an<br />
increase in muscle mass.<br />
This increase in muscle mass is an important health outcome, as it could help to reverse sarcopenia (a degenerative loss<br />
of skeletal muscle mass and strength, related to ageing) and reduce <strong>the</strong> risk of associated problems, such as decreased<br />
mobility and independence and an increased risk of falling, which can occur as a result of this.<br />
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<strong>Power</strong> <strong>Plate</strong> ®<br />
Training Improves<br />
Sprint Performance<br />
Effects of <strong>Power</strong> <strong>Plate</strong> ® Training on Sprint Running Kinematics and<br />
Explosive Strength Performance<br />
This is a summary of a study published in <strong>the</strong> international scientifi c journal Journal of Sports Science and Medicine<br />
(2007) 6, 44–49.<br />
By Giorgos Paradisis and Elias Zacharogiannis<br />
Track and Field Unit, Department of Sport and Exercise Science, University of A<strong>the</strong>ns, Greece<br />
Study Conclusions:<br />
1. Performance on <strong>the</strong> 10 m, 20 m, 40 m, 50 m and 60<br />
m sprint improved signifi cantly after six weeks of <strong>Power</strong><br />
<strong>Plate</strong> ® Training, with an overall improvement<br />
of 2.7%.<br />
2. Step length and running speed improved by 5.1% and<br />
3.6% respectively.<br />
3. Countermovement jump height increased by 3.3%,<br />
and explosive strength endurance improved by 7.8%<br />
overall.<br />
The <strong>Power</strong> <strong>Plate</strong> ® Training period of six weeks performed<br />
on <strong>the</strong> “classic” <strong>Power</strong> <strong>Plate</strong> machine produced signifi cant<br />
changes in sprint running kinematics and explosive strength<br />
performance.<br />
Introduction:<br />
Sprint performance is determined by <strong>the</strong> ability to attain<br />
maximum running speed as fast as possible, achieving <strong>the</strong><br />
highest running speed and by maintaining this speed for <strong>the</strong><br />
required time or distance. By improving specifi c kinematics<br />
such as step length, step rate and running speed, as well<br />
as increasing explosive strength, sprint performance can be<br />
improved. These kinematics can be trained by improving<br />
optimal motor neuron excitability and fast twitch fi ber<br />
recruitment.<br />
vibration are lower, compared to voluntary contractions. This<br />
means your muscles will contract with a smaller stimulus,<br />
resulting in faster reactions. As <strong>Power</strong> <strong>Plate</strong> ® Training is<br />
also reported to improve fast twitch recruitment, it was<br />
hypo<strong>the</strong>sized that <strong>Power</strong> <strong>Plate</strong> ® Training would result in<br />
a signifi cant increase in sprint running kinematics and<br />
explosive strength/jumping performance in non-experienced<br />
athletes.<br />
Method:<br />
Twenty-four volunteers were randomized into two groups.<br />
One group performed a six-week training program on <strong>the</strong><br />
<strong>Power</strong> <strong>Plate</strong> machine; <strong>the</strong> control group did not participate in<br />
any training.<br />
Figure 1<br />
Previous studies suggest that <strong>Power</strong> <strong>Plate</strong> ® Training causes<br />
length changes in <strong>the</strong> muscle which stimulates receptors,<br />
most likely muscle spindles, eliciting <strong>the</strong> “tonic vibration<br />
refl ex.” This refl ex plays a part in making movements<br />
more effi cient. Additionally, <strong>the</strong>re are indications that <strong>the</strong><br />
recruitment thresholds of motor units of muscles during<br />
Squat<br />
Wide Squat<br />
The “classic” <strong>Power</strong> <strong>Plate</strong> was manufactured by LATAM b.v. for PPI between 2000 and 2004<br />
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<strong>Power</strong> <strong>Plate</strong> ® Training Improves<br />
Sprint Performance<br />
The training group performed a warming up followed by a<br />
session on <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine for 16 to 36 minutes,<br />
three times per week. They performed four static exercises<br />
(squat, wide squat, one-legged squat for both legs, see fi g.<br />
1). For <strong>the</strong> fi rst weeks, all of <strong>the</strong> exercises were performed at<br />
30 Hz low and an acceleration of 2.28 g. During <strong>the</strong> course<br />
of <strong>the</strong>ir training, <strong>the</strong> program was intensifi ed according to <strong>the</strong><br />
overload principle:<br />
Week Exercises<br />
Time<br />
(sec)<br />
Repetitions<br />
Rest<br />
between<br />
exercises<br />
(min)<br />
Sets<br />
Rest<br />
between<br />
sets<br />
(min)<br />
1-3 4 40 2 1 3 2<br />
4-6 4 60 3 1 3 2<br />
Results and Conclusions:<br />
It can be argued that increasing step length could<br />
produce more velocity. However, if step length increases<br />
and muscle force remains <strong>the</strong> same, step rate should<br />
decrease. Accordingly, producing a slower step rate<br />
should lose <strong>the</strong> gain from a greater step length. The<br />
results of <strong>the</strong> present study indicate that <strong>the</strong> gain of step<br />
length was greater than <strong>the</strong> decrease of step rate (5.6%<br />
vs. - 3.9%), so <strong>the</strong> net effect was an improvement of<br />
running velocity (see fi g. 2).<br />
The <strong>Power</strong> <strong>Plate</strong> ® Training period of six weeks produced<br />
signifi cant positive changes in kinematical characteristics<br />
of sprint running and explosive strength characteristics<br />
in non experienced sprinters, most likely due to <strong>the</strong><br />
improved muscle contractions it provokes. The <strong>Power</strong><br />
<strong>Plate</strong> Training group showed improvement in all of <strong>the</strong><br />
parameters that were tested: running time, running<br />
speed, step length, step rate and counter movement<br />
jump. The explosive strength endurance improved by<br />
7.8% (see fi g. 2).<br />
Sprint performance was enhanced, with a net effect of<br />
improvement of running velocity and decreased time<br />
interval over 60 meters. Jump height and explosive<br />
strength endurance also improved in <strong>the</strong> group that used<br />
<strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine.<br />
Overall, <strong>the</strong> conclusion of <strong>the</strong> researchers is that <strong>Power</strong> <strong>Plate</strong> Training stimulates <strong>the</strong> sensory receptors and <strong>the</strong> afferent<br />
pathways, leading to a more effi cient use of <strong>the</strong> stretch refl ex. It allows for specifi c training of <strong>the</strong> fast-twitch fi bers,<br />
contributing signifi cantly to high-speed movements. In everyday life, improving <strong>the</strong>se qualities will allow people to increase<br />
effi ciency of movement and to prevent injuries.<br />
Figure 2<br />
A <strong>Power</strong> <strong>Plate</strong> ® Training period of six weeks produced signifi cant positive changes in kinematical characteristics of sprint running. The<br />
results of <strong>the</strong> present study indicate that <strong>the</strong> gain of <strong>the</strong> step length was greater than <strong>the</strong> decrease of step rate<br />
(5.6% vs. - 3.9%), so <strong>the</strong> net effect was an improvement of running speed, resulting in enhanced sprint performance.<br />
12%<br />
10%<br />
Percentage Change in Six Weeks<br />
8%<br />
6%<br />
4%<br />
2%<br />
0%<br />
- 2%<br />
- 4%<br />
7.8%<br />
3.3%<br />
CMJ<br />
Explosive Strength<br />
Endurance<br />
3.6%<br />
2.7%<br />
Running Speed<br />
Time<br />
5.6%<br />
Step Length<br />
-3.9%<br />
Step Rate<br />
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<strong>Power</strong> <strong>Plate</strong> ®<br />
Training Improves Walking<br />
Function in Spinal Cord Injury Patients<br />
This is a summary of a study published in <strong>the</strong> international scientifi c journal Gait & Posture (2009).<br />
By Lanitia L. Ness, and Edelle C. Field-Fote<br />
University of Miami Miller School of Medicine, USA.<br />
Study Conclusions:<br />
• Consistent use of a <strong>Power</strong> <strong>Plate</strong> machine can result in<br />
an increase in walking function as defi ned by walking<br />
speed.<br />
• After 12 sessions of <strong>Power</strong> <strong>Plate</strong> intervention, an<br />
increase in cadence, step length and intralimb<br />
coordination was noted.<br />
Introduction:<br />
Spinal cord injury (SCI) is defi ned as damage to <strong>the</strong> white or<br />
grey matter contained within <strong>the</strong> spinal cord, which carries<br />
signals to and from <strong>the</strong> brain. A common consequence of<br />
SCI is loss of walking function, but where <strong>the</strong> tissue has not<br />
been totally damaged (an incomplete lesion), <strong>the</strong>re is <strong>the</strong><br />
possibility that patients may be able to walk again. In <strong>the</strong>se<br />
cases, it is muscle weakness and sensory impairment which<br />
can limit a person’s ability to walk. Rehabilitation of SCI<br />
patients focuses on regaining walking function.<br />
The purpose of this pilot study (a small-scale study to test<br />
feasibility, methods and procedures) is to determine whe<strong>the</strong>r<br />
repeated use of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine is associated with<br />
improvements in walking function, as defi ned by changes in<br />
walking speed, in individuals with chronic, incomplete SCI.<br />
Method:<br />
The study involved 17 subjects with SCI, all of whom had<br />
<strong>the</strong> physical ability to rise from sitting to standing (using<br />
upper body support) for at least one minute.<br />
Results:<br />
To evaluate <strong>the</strong> effectiveness of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> exercises,<br />
measurements were taken at <strong>the</strong> start of <strong>the</strong> study, and after<br />
four weeks of training. The researchers measured:<br />
• Walking speed, measured in kilometers per hour<br />
(km/h)<br />
• Cadence (number of steps taken in a given time)<br />
• Strong and weak leg step length<br />
• Strong and weak intralimb (within one limb alone)<br />
coordination. This is <strong>the</strong> ability to produce a consistent<br />
relationship of <strong>the</strong> hip angle to knee angle coupling<br />
over multiple steps.<br />
As illustrated in Figure 1, <strong>Power</strong> <strong>Plate</strong> training resulted in<br />
a signifi cant increase in both walking speed and intralimb<br />
coordination (as shown by <strong>the</strong> increased coeffi cients of<br />
correspondence).<br />
The increase in walking speed was attributed to an increase<br />
in cadence and step length in both <strong>the</strong> strong and weak leg.<br />
As illustrated in Figure 2, <strong>the</strong>re was a signifi cant increase in<br />
<strong>the</strong>se factors also.<br />
Each person participated in a <strong>Power</strong> <strong>Plate</strong> exercise program<br />
of three sessions per week for four weeks. Each session<br />
included four 45 second periods of vibration, with one<br />
minute of seated rest in between. The <strong>Power</strong> <strong>Plate</strong> machine<br />
was set at 50Hz low.<br />
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<strong>Power</strong> <strong>Plate</strong> ® Training Improves Walking Function<br />
in Spinal Cord Injury Patients<br />
Figure 1<br />
The coeffi cients of correspondence are used to express <strong>the</strong> intralimb coordination<br />
1.4<br />
1.2<br />
*<br />
1<br />
0.8<br />
* *<br />
Pre-<strong>Power</strong> <strong>Plate</strong><br />
0.6<br />
0.4<br />
Post-<strong>Power</strong> <strong>Plate</strong><br />
0.2<br />
0<br />
Walking Speed (km/h)<br />
Coefficients of<br />
Correspondence Weak Leg<br />
Coefficients of<br />
Correspondence Weak Leg<br />
*Significant difference between pre- and post-<strong>Power</strong> <strong>Plate</strong> intervention.<br />
Figure 2<br />
Group mean changes in cadence and step length in <strong>the</strong> strong and weak leg.<br />
40<br />
*<br />
35<br />
30<br />
25<br />
20<br />
* *<br />
Pre-<strong>Power</strong> <strong>Plate</strong><br />
15<br />
10<br />
Post-<strong>Power</strong> <strong>Plate</strong><br />
5<br />
0<br />
Cadence (steps/min)<br />
Step Length Strong Leg<br />
(cm)<br />
Step Length Weak Leg<br />
(cm)<br />
Discussion and Conclusions:<br />
The results of this study show that consistent use of <strong>the</strong><br />
<strong>Power</strong> <strong>Plate</strong> machine by people with chronic, incomplete<br />
SCI, can help to increase walking speed, cadence and step<br />
length, all of which will help to improve walking function. An<br />
improvement in <strong>the</strong> consistency of intralimb coordination<br />
over multiple steps was also noted after use of <strong>the</strong> <strong>Power</strong><br />
<strong>Plate</strong> machine.<br />
Although <strong>the</strong> change in walking speed (0.23 km/h) may not<br />
appear high, o<strong>the</strong>r scientifi c research (Perera et al. 2006)<br />
indicates that a change of 0.18 km/h is considered to be<br />
clinically meaningful. Therefore, <strong>the</strong> improvement noted in<br />
this particular study is clinically meaningfully.<br />
The improvement in walking speed observed after consistent use of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine is comparable to that reported in<br />
literature about o<strong>the</strong>r forms of training that may help increase mobility. The level of change observed in this study is considered<br />
clinically meaningful, even in non-clinical populations. Therefore exercise on a <strong>Power</strong> <strong>Plate</strong> machine may be a useful way to<br />
improve walking function in those with SCI.<br />
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<strong>Power</strong> <strong>Plate</strong> ®<br />
Training Increases<br />
Strength and Muscle Mass in Older Men<br />
One Year of Acceleration Training Showed a Signifi cant Increase in<br />
Muscle Mass, Isometric and Explosive Strength in Older Men.<br />
This is a summary of a study published in Journal of Gerontology: Medical Sciences 2007, Vol. 62A, No. 6, 630–635.<br />
By An Bogaerts, Christophe Delecluse, Albreacht L. Claessens, Walter Coudyzer, Steven Boonen and Sabine M. P. Verschueren<br />
Katholieke Universiteit Leuven, Belgium<br />
Study Conclusions:<br />
<strong>Power</strong> <strong>Plate</strong> training, performed on a <strong>Power</strong> <strong>Plate</strong> Next<br />
Generation (2004), is at least as effective as a conventional<br />
fi tness program in order to enhance isometric and explosive<br />
knee extension strength, as well as to increase muscle mass<br />
of <strong>the</strong> upper leg in community-dwelling older man. These<br />
fi ndings suggest that <strong>Power</strong> <strong>Plate</strong> training has <strong>the</strong> potential<br />
to prevent or even reverse <strong>the</strong> age-related loss of skeletal<br />
muscle mass, referred to as sarcopenia.<br />
The number of elderly people in Western populations is<br />
increasing every year. Because of <strong>the</strong> fact that <strong>the</strong> population<br />
is aging, more people will be confronted with agerelated<br />
conditions. Maintaining <strong>the</strong> best possible health and fi tness<br />
level is very important in order to prevent or cope with any of<br />
<strong>the</strong>se conditions. And <strong>the</strong>re are many ways in which people<br />
can contribute to sustain that level, for example, a healthy<br />
diet or staying in shape by adopting an active lifestyle.<br />
Aging is associated with a decline in muscle mass and<br />
muscle strength, also known as sarcopenia. This condition is<br />
directly linked to decreased mobility, loss of independence,<br />
increased fall risk and a diminished quality of life and may<br />
contribute to many o<strong>the</strong>r age-related disorders. At this<br />
time, an estimated 30% of <strong>the</strong> population over 60 suffers<br />
from sarcopenia, but this number is expected to grow<br />
exponentially.<br />
Method:<br />
In this study, 97 participants were divided into three groups:<br />
a <strong>Power</strong> <strong>Plate</strong> group, a fi tness group and a control<br />
group. Both <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> and fi tness group trained<br />
three times a week for one year. The <strong>Power</strong> <strong>Plate</strong> group<br />
exercised for a maximum of 40 minutes (see fi g. 1),<br />
whereas <strong>the</strong> fi tness group trained for about 90 minutes,<br />
performing cardiovascular, resistance, balance and<br />
fl exibility exercises. The control group was advised not to<br />
change <strong>the</strong>ir lifestyle or physical activity during<br />
<strong>the</strong> project.<br />
Figure 1<br />
Deep Squat<br />
Calves<br />
Wide Stance<br />
Lunge<br />
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<strong>Power</strong> <strong>Plate</strong> ® Training Increases<br />
Strength and Muscle Mass in Older Men<br />
Figure 2<br />
Overview of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> Program<br />
Week Duration Frequency Amplitude Rest (sec.) Modalities Number<br />
set (sec.) (Hz)<br />
of sets<br />
1 - 4 30 35 Low 60 Static 4<br />
5 - 9 45 40 High 60 Static & Dynamic 7<br />
10 - 14 60 40 High 45 Dynamic 12<br />
15 - 19 60 40 High 45 8s principle 12<br />
20 - 24 60 30 High 30 8s principle 12<br />
Mid-test 30 30 -35 Low 30 Static & Dynamic 12<br />
25 - 29 30 - 45 35 High 30 Dynamic 12<br />
30 - 34 45 - 60 35 High 15 Dynamic 14<br />
35 - 39 60 35 High 15 8s principle 15<br />
40 - 44 60 35 High 15 8s principle & Dynamic 15<br />
Post-test 60 35 - 40 High 15 8s principle & Dynamic 11<br />
Results:<br />
Participants of both training groups showed an<br />
increase in isometric and explosive strength. Muscle<br />
mass increased as well. There was no signifi cant<br />
difference in results between <strong>the</strong>se groups, whereas<br />
<strong>the</strong> parameters for <strong>the</strong> control group showed that <strong>the</strong>ir<br />
situation had not changed at all.<br />
The conclusion <strong>the</strong> researchers reached was that<br />
<strong>Power</strong> <strong>Plate</strong> training is at least equivalent to regular<br />
fi tness training. The participants achieved <strong>the</strong> same<br />
results with both kinds of training, however, training<br />
time of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> group was less than half that of<br />
<strong>the</strong> conventional fi tness group. Participants considered<br />
<strong>the</strong> training more pleasant and showed greater<br />
compliance.<br />
This study shows that using <strong>Power</strong> <strong>Plate</strong> equipment<br />
can be benefi cial to fi ght age-related problems such<br />
as sarcopenia. It is thought that this loss of muscle<br />
mass, strength and function may contribute to several<br />
o<strong>the</strong>r disorders, such as osteoporosis, type 2 diabetes,<br />
insulin resistance and arthritis. Previous research has<br />
shown Acceleration Training to have a positive effect<br />
on osteoporosis, balance and postural control. It is an<br />
effective tool in helping to prevent some of <strong>the</strong> negative<br />
effects of aging, and may assist <strong>the</strong> growing number of<br />
elderly in maintaining <strong>the</strong>ir health and independence.<br />
PERCENTAGE CHANGE<br />
Figure 3<br />
Total Training Time<br />
Total Training Time (min.)<br />
90 <strong>Power</strong> <strong>Plate</strong> Group<br />
Fitness Group<br />
Figure 4<br />
Both <strong>Power</strong> <strong>Plate</strong> and fi tness group shows a signifi cant<br />
increase in muscle mass and strength.<br />
17.5%<br />
15%<br />
12.5%<br />
10%<br />
7.5%<br />
5%<br />
2.5%<br />
0%<br />
-2.5%<br />
-5%<br />
Muscle Mass and Strength<br />
9.8%*<br />
13.1%*<br />
10.9%* 9.8%*<br />
3.4%* 3.8%*<br />
1.8%*<br />
-0.6%* -0.7%*<br />
Isometric Strength CMJ Muscle Mass<br />
* Sig. difference<br />
<strong>Power</strong> <strong>Plate</strong> Group Fitness Group Conventional Group<br />
This study once again shows that <strong>Power</strong> <strong>Plate</strong> Acceleration Training is a very effective training method. It enables elderly<br />
subjects to gain muscle mass and strength in less than half <strong>the</strong> time conventional fi tness training would take.<br />
© Copyright 2010 <strong>Power</strong> <strong>Plate</strong> International<br />
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<strong>Power</strong> <strong>Plate</strong> ®<br />
Training Proves<br />
Effective for <strong>the</strong> Elderly<br />
<strong>Power</strong> <strong>Plate</strong> ® Training Increases Knee-Extension Strength and Speed of<br />
Movement in Older Women<br />
This is a summary of a study published in <strong>the</strong> international scientifi c Journal of <strong>the</strong> American Geriatrics Society<br />
(June 2004)<br />
By Machteld Roelants, Sabine Verschueren and Christophe Delecluse<br />
Katholieke Universiteit Leuven, Belgium<br />
Study Conclusions:<br />
1. The fi rst long-term study on <strong>the</strong> effects of <strong>Power</strong><br />
<strong>Plate</strong> ® Training–performed on <strong>the</strong> “classic” <strong>Power</strong> <strong>Plate</strong><br />
machine–in older women clearly demonstrates that<br />
strength and speed of movement increases after 24<br />
weeks of <strong>Power</strong> <strong>Plate</strong> Training.<br />
2. <strong>Power</strong> <strong>Plate</strong> ® Training proves to be a safe, suitable<br />
and effi cient strength training method for <strong>the</strong> aging<br />
population. The fi ndings of this study show that <strong>Power</strong><br />
<strong>Plate</strong> ® Training has great potential for application in<br />
geriatric and <strong>the</strong>rapeutic settings as a safe, low-impact<br />
strength training method. The low exertion and safety<br />
of loading elderly subjects may indicate <strong>Power</strong> <strong>Plate</strong><br />
Training for weakened populations, as well as for<br />
people who are not attracted to, or physically able to<br />
perform conventional resistance training.<br />
Introduction:<br />
The hypo<strong>the</strong>sis of this study was <strong>the</strong> potential of <strong>Power</strong><br />
<strong>Plate</strong> Training, performed on <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine,<br />
in a <strong>the</strong>rapeutic context, where it may enhance muscular<br />
performance in patients and older adults for whom standard<br />
exercise programs are not an option. Maintaining muscle<br />
mass, functional strength and cardiovascular performance<br />
is a challenge for <strong>the</strong> elderly due to <strong>the</strong> risk of potential<br />
overload and <strong>the</strong> diminished ability of <strong>the</strong> aging body to<br />
adapt to high levels of loading. <strong>Power</strong> <strong>Plate</strong> Training provides<br />
a safe and easy opportunity to train <strong>the</strong>se systems without<br />
excessive overload.<br />
activity. Therefore, <strong>the</strong> prevention of age-related strength loss<br />
and muscle atrophy is a public health issue.<br />
Figure 1<br />
Change in muscle strength of <strong>the</strong> legs after 24 weeks in<br />
<strong>the</strong> <strong>Power</strong> <strong>Plate</strong> Training group and conventional resistance<br />
training group.<br />
Percentage Change After 24 Weeks<br />
20<br />
15<br />
10<br />
5<br />
Muscle Strength<br />
+16.1%<br />
+15.0%<br />
+13.9%<br />
+18.4%<br />
Muscle strength and peak muscle power have a great<br />
infl uence on <strong>the</strong> function of older adults in activities of daily<br />
life such as walking, climbing stairs and rising from a chair.<br />
Common risk factors leading to falls and hip fractures in<br />
older adults are muscle weakness and <strong>the</strong> inability of lower<br />
extremity muscles to produce rapid force. Older adults<br />
lose muscle mass with an age-related decrease in physical<br />
0<br />
Dynamic<br />
<strong>Power</strong> <strong>Plate</strong>® Training<br />
Isometric<br />
Dynamic<br />
Isometric<br />
Resistance Training<br />
The “classic” <strong>Power</strong> <strong>Plate</strong> was manufactured by LATAM b.v. for PPI between 2000 and 2004<br />
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<strong>Power</strong> <strong>Plate</strong> ® Training Proves Effective for <strong>the</strong> Elderly<br />
Figure 2<br />
Change in performing <strong>the</strong> counter movement jump.<br />
Figure 3<br />
The speed of movement increased only for <strong>the</strong> group that<br />
trained using <strong>Power</strong> <strong>Plate</strong> Training.<br />
25<br />
Counter Movement Jump<br />
3<br />
20<br />
Speed of Movement<br />
PERCENTAGE CHANGE AFTER 24 WEEKS<br />
20<br />
15<br />
10<br />
5<br />
+19.4%<br />
+12.9%<br />
PERCENTAGE CHANGE AFTER 24 WEEKS<br />
15<br />
10<br />
5<br />
0<br />
+7.4%<br />
+0.0%<br />
0<br />
<strong>Power</strong> <strong>Plate</strong> Training Conventional <strong>Power</strong> <strong>Plate</strong> Training Conventional<br />
-5<br />
Method:<br />
The research included 89 postmenopausal women<br />
between <strong>the</strong> ages of 58 and 74. Participants were<br />
randomly assigned to three groups: <strong>the</strong> <strong>Power</strong> <strong>Plate</strong><br />
Training group trained three times per week on a <strong>Power</strong><br />
<strong>Plate</strong> machine; <strong>the</strong>y performed a progressive program<br />
of static and dynamic knee extensor exercises such as<br />
squats and lunges. The conventional training group also<br />
trained three times per week; <strong>the</strong>y performed dynamic<br />
leg press and leg extension exercises on conventional<br />
fi tness equipment, increasing intensity from low to high<br />
resistance. The control group did not participate in any<br />
training for <strong>the</strong> entire duration of <strong>the</strong> study, which was<br />
24 weeks.<br />
Results:<br />
The results prove that both <strong>Power</strong> <strong>Plate</strong> Training and<br />
conventional training increases muscle strength of <strong>the</strong><br />
legs (fi g. 1). Both groups also showed an improvement<br />
in performing <strong>the</strong> counter movement jump (fi g. 2). The<br />
speed of movement increased only for <strong>the</strong> group that<br />
trained on <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine (fi g. 3). The counter<br />
movement jump is an accurate method for measuring<br />
<strong>the</strong> stretch shortening of <strong>the</strong> muscles, a system used in<br />
daily life in activities such as rising from a chair, climbing a<br />
stair or maintaining balance. Speed of movement is a very<br />
important measure of reaction and balance, and plays a<br />
part in reducing <strong>the</strong> risk of falling.<br />
Exercise Variables<br />
Training volume and training intensity of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> ®<br />
Training program:<br />
Start Week 12 End<br />
Duration (min.) 3 20 30<br />
Number of different<br />
2 6 9<br />
exercises<br />
Longest duration of vibration 30 60 60<br />
without rest (sec.)<br />
Rest between exercises 60 5 5<br />
Amplitude (low/high) low high high<br />
Frequency (Hz) 35 40 40<br />
<strong>Power</strong> <strong>Plate</strong> ® Training minimizes <strong>the</strong> need for conscious exertion and stress on <strong>the</strong> musculoskeletal, respiratory, and<br />
cardiovascular systems. Most subjects enjoyed <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> Training sessions, did not consider <strong>the</strong> workouts to be diffi cult<br />
and reported only a moderate degree of muscle fatigue at <strong>the</strong> end of <strong>the</strong> session.<br />
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<strong>Power</strong> <strong>Plate</strong> ®<br />
Training Useful After<br />
Anterior Cruciate Ligament Reconstruction<br />
<strong>Power</strong> <strong>Plate</strong> Training Improves Proprioception and Balance More Than<br />
Conventional Training in Athletes Who Have Undergone ACL Reconstruction.<br />
This is a summary of a study published in <strong>the</strong> British Journal of Sports and Medicine, online Jan. 2008.<br />
By Azar Moezy, Gholamreza Olyaei, Mohammadreza Hadian, Mohammad Razi and Soghrat Faghihzadeh<br />
Tehran University of Medical Sciences, Iran.<br />
Study Conclusions:<br />
The improvement of postural stability in <strong>the</strong> <strong>Power</strong> <strong>Plate</strong><br />
training group, performed on a <strong>Power</strong> <strong>Plate</strong> Next Generation<br />
(2004), was signifi cantly greater than that of <strong>the</strong> conventional<br />
training group. There was a signifi cant improvement in all<br />
knee reposition tests of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> training group in<br />
both knees, except in one condition. The issue most patients<br />
have trouble with after ACL reconstruction is <strong>the</strong> decreased<br />
anterior-posterior stability. The <strong>Power</strong> <strong>Plate</strong> group showed<br />
a great improvement in anterior-posterior stability, causing<br />
<strong>the</strong> researchers to conclude that <strong>Power</strong> <strong>Plate</strong> training may<br />
be a very useful tool to expedite rehabilitation after ACL<br />
reconstruction.<br />
Proprioception is <strong>the</strong> conscious perception of limb position<br />
in space. There are many proprioceptors (sensory nerve<br />
receptors) located in <strong>the</strong> anterior cruciate ligament (ACL).<br />
ACL injuries reduce proprioceptive ability and postural<br />
stability. The aim of this study was to compare <strong>the</strong> effects<br />
of a <strong>Power</strong> <strong>Plate</strong> training program and that of conventional<br />
<strong>the</strong>rapy treatments on knee proprioception and postural<br />
stability in ACL reconstructed subjects.<br />
Method:<br />
A total of 20 male athletes who underwent ACL<br />
reconstruction surgery participated in this study. The<br />
participants were randomly allocated to a <strong>Power</strong> <strong>Plate</strong> group<br />
(10 subjects) or a conventional <strong>the</strong>rapy group (10 subjects).<br />
Both groups participated in 12 training sessions within one<br />
month (3 times a week). The <strong>Power</strong> <strong>Plate</strong> group performed<br />
Acceleration Training exercises (see fi g. 2+3), and<br />
<strong>the</strong> conventional <strong>the</strong>rapy group performed conventional<br />
strength exercises (hip abductors, adductors, fl exors,<br />
extensors, leg press, leg curl and squat). Both groups<br />
performed a progressive schedule.<br />
Figure 1<br />
Improvement of anterior-posterior stability index in <strong>Power</strong><br />
<strong>Plate</strong> and Conventional Therapy group with eyes open or<br />
closed.<br />
PERCENTAGE CHANGE IN 12 TRAINING SESSIONS<br />
50%<br />
45 %<br />
40%<br />
35%<br />
30 %<br />
25%<br />
20 %<br />
15%<br />
10%<br />
5%<br />
0%<br />
45.9%<br />
Eyes Open<br />
2.1%<br />
Conventional Therapy Group<br />
<strong>Power</strong> <strong>Plate</strong> Group<br />
31.2%<br />
Eyes Closed<br />
2.9%<br />
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<strong>Power</strong> <strong>Plate</strong> ® Training Useful After Anterior<br />
Cruciate Ligament Reconstruction<br />
Figure 2<br />
Overview of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> Program<br />
Session Duration Frequency Amplitude Rest (sec.) Modalities Duration (min. Number<br />
set (sec.) (Hz)<br />
without rest) of Sets<br />
1 30 30 Low 60 Static 4 8<br />
2 30 30 Low 60 Static 5.5 11<br />
3 30 30 Low 60 Static & Dynamic 6.5 13<br />
4 30 35 Low 50 Static & Dynamic 8 16<br />
5 45 35 Low 50 Static & Dynamic 12 16<br />
6 45 35 Low 50 Static & Dynamic 12 16<br />
7 45 40 High 40 Static & Dynamic 13.5 18<br />
8 45 40 High 40 Static & Dynamic 15 20<br />
9 45 40 High 40 Static & Dynamic 15 20<br />
10 60 40 High 30 Static & Dynamic 16 16<br />
11 60 50 High 30 Static & Dynamic 16 16<br />
12 60 50 High 30 Static & Dynamic 16 16<br />
Results:<br />
Both groups were tested pre- and post-intervention. The<br />
subjects performed postural stability tests (with eyes<br />
open and closed) and a knee joint reposition test. These<br />
are standard tests, used to measure postural control<br />
and balance. The improvements found were signifi cantly<br />
greater in <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> group than in <strong>the</strong> conventional<br />
<strong>the</strong>rapy group.<br />
Figure 3<br />
The <strong>Power</strong> <strong>Plate</strong> group performed <strong>the</strong> following exercises plus<br />
<strong>the</strong> deep squat. For progression, subjects were eventually<br />
asked to perform es on one leg.<br />
Most patients suffer from anterior-posterior instability<br />
after ACL reconstruction. The <strong>Power</strong> <strong>Plate</strong> group shows<br />
a 22 times greater improvement in this anterior-posterior<br />
stability than <strong>the</strong> conventional group (see fi g. 1). This<br />
means that <strong>Power</strong> <strong>Plate</strong> training may be a valuable<br />
contribution to <strong>the</strong> rehabilitation of <strong>the</strong> anterior-posterior<br />
stability, which is very important for <strong>the</strong> recovery of <strong>the</strong><br />
patient.<br />
Social Relevance:<br />
With <strong>Power</strong> <strong>Plate</strong> training, better results are obtained in<br />
a much shorter time (24 min. vs ±60 min.), which greatly<br />
enhances compliance and ensures subjects enjoy <strong>the</strong><br />
sessions more.<br />
Squat<br />
Wide Stance<br />
Calves<br />
Lunge<br />
This study shows that <strong>Power</strong> <strong>Plate</strong> training resulted in a greater improvement of joint stability and balance than conventional<br />
strength training. <strong>Power</strong> <strong>Plate</strong> training also has <strong>the</strong> advantage of shorter training time. It should <strong>the</strong>refore be considered a useful<br />
addition to rehabilitation interventions after ACL reconstruction.<br />
© Copyright 2010 <strong>Power</strong> <strong>Plate</strong> International<br />
www.powerplate.com<br />
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Regular Massage on a <strong>Power</strong> <strong>Plate</strong> ®<br />
Machine Can Help Improve Circulation<br />
Research from Loma Linda University (USA) Shows that Massage<br />
Exercises on a <strong>Power</strong> <strong>Plate</strong> Machine Can Help Improve Skin Blood Flow<br />
This is a summary of TWO studies conducted at Loma Linda University (USA) published in <strong>the</strong> Medical Science<br />
Monitor, Vol. 13(2), pp: CR71-76, 20071 and Vol. 14(3), pp: CR112-116, 20082.<br />
Study 1 “The effect of <strong>Power</strong> <strong>Plate</strong> Training on lower extremity skin blood fl ow in normal subjects” by Everett B.<br />
Lohman, Jerrold Scott Petrofsky, Colleen Maloney-Hinds, Holly Betts-Schwab and Donna Thorpe<br />
Study 2 “The effect of 30 Hz vs. 50 Hz passive vibration and duration of vibration on skin blood fl ow in <strong>the</strong> arm” by<br />
Colleen Maloney-Hinds, Jerrold Scott Petrofsky and Grenith Zimmerman<br />
Study Conclusions:<br />
The studies found that massage on a <strong>Power</strong> <strong>Plate</strong> machine<br />
can signifi cantly increase <strong>the</strong> circulation in arms<br />
and legs.<br />
Method:<br />
The study of Lohman et al. (2007) involved 45 subjects who<br />
were randomly divided into 3 groups.<br />
Group 1 performed static exercises, namely squat and two<br />
kinds of calf raises at 30 Hz high on <strong>the</strong> “classic” <strong>Power</strong><br />
<strong>Plate</strong> machine (see fi g. 1). Group 2 performed <strong>the</strong> same<br />
exercises with <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine turned off. Group<br />
3 received three lots of 60 second calf massages at 30 Hz<br />
high on <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine (see fi g. 4).<br />
Skin blood fl ow was measured before, immediately after and<br />
10 minutes after <strong>the</strong> exercise. As illustrated in Figure 2 an<br />
increase in skin blood fl ow was recorded both immediately<br />
and 10 minutes after massage on <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine<br />
amongst <strong>the</strong> participants in Group 3.<br />
In <strong>the</strong> study of Maloney-Hinds et al. (2008), 18 subjects were<br />
randomly divided into a 30 Hz high or 50 Hz high vibration<br />
group. Both groups received 10-minute massages on <strong>the</strong>ir<br />
arms using <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine (see fi g. 4). Skin blood<br />
fl ow was measured every minute from baseline (pre vibration)<br />
up until 15 minutes after massage.<br />
As illustrated in Figure 3, <strong>the</strong>re is a marked increase in skin<br />
blood fl ow after massage at both 30 Hz and 50 Hz high,<br />
with <strong>the</strong> greatest peak after fi ve minutes of massage in both<br />
groups.<br />
Although <strong>the</strong>re is no signifi cant difference between both<br />
groups, <strong>the</strong> blood fl ow increased more rapidly and reached<br />
a higher level amongst participants in <strong>the</strong> 50 Hz high group.<br />
Ano<strong>the</strong>r difference between both groups is <strong>the</strong> blood fl ow<br />
during <strong>the</strong> recovery period, which remained higher amongst<br />
<strong>the</strong> 50 Hz high group as illustrated in Figure 3.<br />
Figure 1<br />
However no change in skin blood fl ow was recorded<br />
amongst <strong>the</strong> participants in <strong>the</strong> o<strong>the</strong>r two groups at ei<strong>the</strong>r<br />
of those times. An explanation for not fi nding an increase in<br />
circulation in <strong>the</strong> exercise groups could be due to several<br />
reasons, namely that <strong>the</strong> blood fl ow requirements of <strong>the</strong><br />
active muscles was greater than <strong>the</strong> increased blood supply,<br />
or that <strong>the</strong> fact that <strong>the</strong> blood fl ow was directed away from<br />
<strong>the</strong> skin and directed towards areas where it is needed, such<br />
as muscles. This study shows that short spurts of massage<br />
on a <strong>Power</strong> <strong>Plate</strong> machine signifi cantly increases skin blood<br />
fl ow on <strong>the</strong> lower extremities e.g. <strong>the</strong> calves.<br />
The “classic” <strong>Power</strong> <strong>Plate</strong> was manufactured by LATAM b.v.<br />
for PPI between 2000 and 2004<br />
Squat<br />
Calf<br />
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Regular Massage on a <strong>Power</strong> <strong>Plate</strong> ®<br />
Machine Can Help Improve Circulation<br />
Figure 2<br />
Changes in skin blood fl ow between groups over time.<br />
BLOOD FLOW<br />
Group 1 - <strong>Power</strong> <strong>Plate</strong> Exercises<br />
Group 2 - Ground Exercises<br />
Group 3 - <strong>Power</strong> <strong>Plate</strong> Massages<br />
300<br />
250<br />
200<br />
150<br />
100<br />
50<br />
Figure 3<br />
This fi gure illustrates <strong>the</strong> mean changes in skin blood fl ow as a percent<br />
of baseline skin blood fl ow, with standard deviations during baseline, 10<br />
minutes of vibration and 15 minutes of recovery for both 30 Hz and 50 Hz<br />
vibration (baseline level).<br />
MEAN CHANGES IN SBF AS A<br />
PERCENTAGE OF BASELINE VALUE<br />
1200<br />
1000<br />
800<br />
600<br />
400<br />
200<br />
30 Hz 50 Hz Baseline Level<br />
0<br />
Pre Post 10-min Post<br />
0<br />
Baseline<br />
1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15<br />
Vibration<br />
Recovery<br />
Results:<br />
This study concludes that fi ve minutes of massage on a<br />
<strong>Power</strong> <strong>Plate</strong> machine at ei<strong>the</strong>r 30 Hz or 50 Hz signifi cantly<br />
increases <strong>the</strong> skin blood fl ow and thus circulation in <strong>the</strong><br />
arms. Performing massage on <strong>the</strong> 50 Hz setting on a <strong>Power</strong><br />
<strong>Plate</strong> machine has additional benefi ts by increasing <strong>the</strong><br />
blood fl ow more rapidly and retaining <strong>the</strong> level during <strong>the</strong><br />
recovery period, making <strong>the</strong> effects longer lasting.<br />
Clinical Applications:<br />
Circulation (blood fl ow) is essential to <strong>the</strong> human body.<br />
Increasing <strong>the</strong> blood fl ow to <strong>the</strong> skin and <strong>the</strong> tissue beneath<br />
it can improve <strong>the</strong> condition of <strong>the</strong> skin and fi rm up skin tone<br />
thus helping to reduce <strong>the</strong> appearance of cellulite.<br />
Better circulation is also crucial for healing injured muscles,<br />
improving oxygen supply and helping to get rid of waste<br />
products, like lactic acid, from <strong>the</strong> muscles. So, by<br />
increasing circulation, massage on a <strong>Power</strong> <strong>Plate</strong><br />
machine can:<br />
• help to improve skin tone.<br />
• reduce <strong>the</strong> appearance of cellulite.<br />
• encourage muscle recovery after injury.<br />
• help speed recovery after exercise.<br />
• offer an effective pre-workout warm-up.<br />
How long does <strong>the</strong> massage need to be?<br />
Only a short massage is needed to get results. After three<br />
minutes of massage on a <strong>Power</strong> <strong>Plate</strong> machine, <strong>the</strong>re’s<br />
an increase in skin blood fl ow which lasts until at least 10<br />
minutes after treatment. The greatest increase in blood fl ow<br />
actually happens during <strong>the</strong> fi rst fi ve minutes of massage.<br />
What setting should <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine<br />
be on?<br />
Carrying out massage on a <strong>Power</strong> <strong>Plate</strong> machine on settings<br />
of both 30 Hz and 50 Hz high can increase blood fl ow to <strong>the</strong><br />
skin and thus improve circulation. However, massage carried<br />
out on a 50 Hz high setting increases <strong>the</strong> blood fl ow more<br />
rapidly and keeps <strong>the</strong> level higher during <strong>the</strong> recovery period<br />
than that carried out on a 30 Hz high setting.<br />
Figure 4<br />
Calf Massage<br />
Arm Massage<br />
Many people lead inactive lifestyles <strong>the</strong>se days, travelling regularly by car and spending <strong>the</strong>ir working days seated at a computer<br />
workstation. This can result in decreased circulation and related complaints or even disorders. By providing short massage<br />
intervention with <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine, local circulation can be improved, reducing <strong>the</strong> risk of dysfunction and pain, and<br />
improving skin quality and tone.<br />
© Copyright 2010 <strong>Power</strong> <strong>Plate</strong> International<br />
www.powerplate.com<br />
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Strength Gains and Higher Jumps<br />
with <strong>Power</strong> <strong>Plate</strong> ®<br />
Training<br />
Research Shows <strong>Power</strong> <strong>Plate</strong> Training Results in Strength Gains and<br />
Improved Vertical Jump Height in 12 Weeks.<br />
This is a summary of a study published in Medicine & Science in Sports & Exercise, Vol. 35, No. 6, pp. 1033-<br />
1041, © 2003, <strong>the</strong> Offi cial Journal of <strong>the</strong> American College of Sports Medicine.<br />
By Christophe Delecluse, Machteld Roelants and Sabine Verschueren<br />
Katholieke Universiteit Leuven, Belgium<br />
Study Conclusions:<br />
1. <strong>Power</strong> <strong>Plate</strong> Training - performed on <strong>the</strong> “classic”<br />
<strong>Power</strong> <strong>Plate</strong> machine - increases strength at least as<br />
effectively as conventional resistance training.<br />
2. The <strong>Power</strong> <strong>Plate</strong> Training’s strength increases are not<br />
due to <strong>the</strong> placebo effect.<br />
3. <strong>Power</strong> <strong>Plate</strong> Training enhances <strong>the</strong> body’s sensory<br />
awareness and function, force production and vertical<br />
jump height.<br />
4. Previous studies with untrained subjects proved<br />
that <strong>Power</strong> <strong>Plate</strong> Training workouts had no adverse<br />
side effects. In general, workouts were considered<br />
enjoyable and not exhausting.<br />
5. The positive results suggest <strong>the</strong> indication of <strong>Power</strong><br />
<strong>Plate</strong> ® Training for <strong>the</strong>rapeutic uses in populations<br />
who are not attracted to or physically able to perform<br />
conventional strength training. This may provide safe,<br />
proactive, effective interventions to enhance wellness<br />
in many environments.<br />
These research fi ndings reveal exceptionally positive<br />
outcomes for many populations who wish to enhance <strong>the</strong>ir<br />
strength for all activities in daily life. Benefi ts of <strong>Power</strong> <strong>Plate</strong> ®<br />
Training are not exclusive to healthy, untrained subjects, like<br />
those studied here. Benefi ts can be seen by anyone who<br />
wants to become or remain strong and perform better in<br />
life. Many populations, including <strong>the</strong> elderly, post-injury and<br />
rehabilitation patients and high-performance athletes will<br />
benefi t from <strong>the</strong> simple, effective exercises performed in<br />
<strong>Power</strong> <strong>Plate</strong> ® Training.<br />
1. The <strong>Power</strong> <strong>Plate</strong> Training group used <strong>the</strong> <strong>Power</strong> <strong>Plate</strong><br />
machine. They performed standing knee extensor<br />
exercises at a frequency of 35-40 Hz, such as lunges<br />
and squats (see fi g. 3).<br />
2. The placebo group also used a <strong>Power</strong> <strong>Plate</strong> machine,<br />
which was adapted so that it did not generate vertical<br />
sinusoidal vibration. They felt a vibration, but it was<br />
too subtle to elicit a training effect. They performed <strong>the</strong><br />
same exercises as <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> Training group.<br />
PERCENTAGE CHANGE<br />
Figure 1<br />
Change in strength of upper leg muscles (M. rectus femoris)<br />
after 12 weeks in both groups.<br />
20<br />
15<br />
10<br />
5<br />
Change in strength of upper leg<br />
muscles after 12 weeks<br />
+7.0%<br />
+14.4%<br />
+9.0%<br />
+16.6%<br />
Method:<br />
Sixty-seven untrained subjects were divided into four<br />
groups, and exercised three times per week for 12 weeks.<br />
The “classic” <strong>Power</strong> <strong>Plate</strong> was manufactured by LATAM b.v. for PPI<br />
between 2000 and 2004<br />
0<br />
Dynamic Isometric Dynamic Isometrictt<br />
Resistance Training<br />
Whole Body<br />
Vibration Training<br />
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Strength Gains and Higher Jumps<br />
with <strong>Power</strong> <strong>Plate</strong> ® Training<br />
3. The resistance training group performed a cardio warmup<br />
and knee extensor exercises on two conventional<br />
strength training machines.<br />
4. The control group did not participate in any training.<br />
Tests: The contractile properties of <strong>the</strong> knee extensors were<br />
evaluated at <strong>the</strong> start (pre-test) and after 12 weeks (post-test).<br />
A dynamometer was used both times to measure isometric,<br />
dynamic and ballistic knee extensor strength on all subjects.<br />
Results:<br />
The <strong>Power</strong> <strong>Plate</strong> Training group achieved a 16.6% gain<br />
in isometric strength of knee extensors, a 9% increase in<br />
dynamic strength of <strong>the</strong> quadriceps muscles, and a 7.6%<br />
increase in vertical jump height. There were no reports of<br />
adverse side effects. Most subjects found <strong>the</strong> vibration<br />
training enjoyable and fatiguing, but did not consider it a<br />
hard or exhausting workout. The placebo group, using a<br />
non-functional vibration machine, did not achieve strength<br />
or power gains, although <strong>the</strong>y performed <strong>the</strong> same standing<br />
knee extensor exercises.<br />
Conclusions:<br />
Training on a <strong>Power</strong> <strong>Plate</strong> Training platform is an effi cient<br />
training stimulus to increase muscle strength.<br />
In addition, it is likely that while <strong>Power</strong> <strong>Plate</strong> ® Training<br />
requires little exertion and is considerd enjoyable, it does<br />
elicit a biological adaptation that is similar to that produced<br />
by conventional resistance training.<br />
<strong>Power</strong> <strong>Plate</strong> Training provides people with all of <strong>the</strong><br />
benefi ts of strength and power training without <strong>the</strong><br />
possible negative effects of heavy loading, which is<br />
particularly important for populations who would not<br />
tolerate loading but could truly benefi t from gaining muscle<br />
strength and power. <strong>Power</strong> <strong>Plate</strong> Training may be indicated<br />
for use in all strength training environments, and for a<br />
variety of populations.<br />
Figure 3<br />
The resistance training group achieved strength gains of<br />
14.4% in isometric and 7.0% dynamic strength respectively;<br />
<strong>the</strong>re was no signifi cant improvement in power and vertical<br />
jump height.<br />
The control group showed no improvement in any of <strong>the</strong><br />
properties measured.<br />
Lunge<br />
Figure 2<br />
Change in vertical jump force after 12 weeks training for <strong>the</strong> four experimental groups.<br />
Squat<br />
Change in vertical jump force<br />
after 12-week training<br />
<strong>Power</strong> <strong>Plate</strong> Training Group Conventional Group Placebo Group Control Group<br />
Before Training<br />
After Training<br />
This research suggests that <strong>Power</strong> <strong>Plate</strong> Training has great potential in <strong>the</strong>rapeutic environments. It can enhance muscle<br />
performance in rehabilitation patients and <strong>the</strong> elderly, as well as in populations who may not be attracted to, or physically<br />
able to, perform strength training. <strong>Power</strong> <strong>Plate</strong> Training can also enhance <strong>the</strong> performance of athletes, as suggested by<br />
improved strength and vertical jump height as achieved by <strong>the</strong> subjects in this study.<br />
© Copyright 2010 <strong>Power</strong> <strong>Plate</strong> International<br />
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Stretching on <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> ® Machine<br />
Increases Flexibility More than Stretching Alone<br />
This is a summary of a study published in <strong>the</strong> International Journal of Sports Physiology and Performance (2008)<br />
By William A. Sands, Jeni R. McNeal, Michael H. Stone, G. Gregory Haff, and Ann M. Kinser<br />
United States Olympic Committee, USA<br />
Study Conclusions:<br />
• Stretching on <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> ® machine increases range<br />
of motion fur<strong>the</strong>r than stretching alone.<br />
• It can be an effective way for elite athletes who are<br />
already highly fl exible to fur<strong>the</strong>r increase range of motion.<br />
Figure 1 Figure 2<br />
Introduction:<br />
For sports such as gymnastics, fi gure skating and<br />
hurdling, <strong>the</strong> range of motion (ROM) achievable by <strong>the</strong><br />
athlete determines both performance and safety. Even a<br />
minimal increase in range of motion can result in improved<br />
performance, and could be <strong>the</strong> difference between fi rst and<br />
second place. The purpose of this study was to determine<br />
if <strong>the</strong> addition of vibration during stretching exercises could<br />
result in fur<strong>the</strong>r increases in fl exibility, when compared to<br />
stretching exercises performed without vibration.<br />
The participants’ forward split fl exibility (range of motion) was<br />
measured by performing a forward split next to a meter stick, to<br />
measure height from <strong>the</strong> fl oor (see fi gure 3). The measurements<br />
were taken both before and after each specifi c stretch condition<br />
by <strong>the</strong> same researcher.<br />
Figure 3<br />
Method:<br />
Ten young male elite gymnasts (average age 10.7 years)<br />
participated in this study. Each participant performed two<br />
exercises for each forward split condition (right and left leg<br />
forward split), fi rst with <strong>the</strong> forward leg on <strong>the</strong> platform (see<br />
Figure 1), and <strong>the</strong>n with <strong>the</strong> rear leg on <strong>the</strong> platform (see<br />
Figure 2). The <strong>Power</strong> <strong>Plate</strong> machine was set to 30Hz Low<br />
for 45 seconds and <strong>the</strong> participants performed one forward<br />
split condition with vibration and one without vibration. The<br />
order of vibration on or off, and left or right leg fi rst was<br />
determined randomly.<br />
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Stretching on <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> ® Machine<br />
Increases Flexibility More than Stretching Alone<br />
Figure 4<br />
Conclusion:<br />
The results of this study, which show an increase in<br />
range of motion when stretches are performed during a<br />
vibration condition, are consistent with o<strong>the</strong>r similar studies<br />
conducted by this research group.<br />
Ano<strong>the</strong>r study conducted on ten young male gymnasts,<br />
Sands et al. (2006)1, showed an acute and structural<br />
improvement in forward split fl exibility. It concluded that<br />
vibration could be a promising means of increasing range of<br />
motion beyond that obtained with static stretching for highly<br />
trained male gymnasts.<br />
This study also shows that performing a stretching exercise<br />
program for 4 weeks (5 times a week) could result in a<br />
structural improvement in fl exibility and, as a result, an<br />
improvement in performance.<br />
Ano<strong>the</strong>r study by Sands et al (2008) 2 was conducted on<br />
female synchronized swimmers, who also had excellent<br />
fl exibility before participating in <strong>the</strong> study. It also showed<br />
signifi cant improvements in passive forward split fl exibility,<br />
after stretching with vibration.<br />
* Signifi cant difference compared to non-vibration intervention<br />
Results:<br />
As illustrated in Figure 4, measurements taken after <strong>the</strong><br />
exercises performed in <strong>the</strong> vibration condition showed an<br />
increase of 7.9 cm in range of motion, while <strong>the</strong> exercises<br />
performed in <strong>the</strong> no vibration condition only increased<br />
range of motion by 3.9 cm. The results show that<br />
stretching with vibration can signifi cantly increase range<br />
of motion, when compared to <strong>the</strong> Control group.<br />
All <strong>the</strong>se studies indicate that performing stretch exercises<br />
on a <strong>Power</strong> <strong>Plate</strong> machine will increase fl exibility even fur<strong>the</strong>r,<br />
even for those athletes who are already highly fl exible.<br />
The <strong>Power</strong> <strong>Plate</strong> machine can help increase flexibility<br />
and range of motion, even for those people who<br />
already have excellent flexibility.<br />
References<br />
1. Sands, W.A., J.R. McNeal, M.H. Stone, E.M. Russell, and M. Jemni. Flexibility enhancement with vibration: Acute and longterm.<br />
Medicine & Science in Sports & Exercise. Vol. 38(4), pp: 720-725. 2006.<br />
2.<br />
Sands, W.A., J.R. McNeal, M.H. Stone, W.L. Kimmel, G.G. Haff, and M. Jemni. The effect of vibration on active and passive<br />
range of motion in elite female synchronized swimmers. European Journal of Sport Science. Vol. 8(4), pp: 217-223. 2008.<br />
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Squatting on a <strong>Power</strong> <strong>Plate</strong> ®<br />
Machine Also Improves Upper-Body Strength<br />
This is a summary of a study published in <strong>the</strong> Journal of Strength and Conditioning Research. Vol. 24(9),<br />
pp: 2506-2511. 2010<br />
By Pedro J. Marín, A.J. Herrero, N. Sáinz, M.R. Rhea, and D. García-López<br />
European University Miguel de Cervantes, Valladolid, Spain<br />
Study Conclusions:<br />
• Vibrations transferred from <strong>the</strong> feet upwards through<br />
<strong>the</strong> body can improve muscular performance in <strong>the</strong><br />
upper body.<br />
• Performing triceps extensions, whilst in a squat position<br />
on a vibrating <strong>Power</strong> <strong>Plate</strong> ® machine enhances both <strong>the</strong><br />
number of triceps extensions able to be performed in a<br />
set time, and average movement velocity.<br />
Introduction:<br />
In recent years, research has investigated how Acceleration<br />
Training can offer various fi tness and wellness<br />
improvements. Much of this work focused on <strong>the</strong> stimulation<br />
of <strong>the</strong> lower extremities created by <strong>the</strong> vibrations from <strong>the</strong><br />
platform.<br />
• High: <strong>Power</strong> <strong>Plate</strong> machine set at 50Hz and High<br />
amplitude<br />
• Low: <strong>Power</strong> <strong>Plate</strong> machine set at 30Hz and Low<br />
amplitude<br />
• Control: <strong>Power</strong> <strong>Plate</strong> machine turned off<br />
The order of <strong>the</strong> condition applied for each test session was<br />
determined randomly.<br />
During <strong>the</strong> test sessions <strong>the</strong> researchers measured <strong>the</strong><br />
number of repetitions and <strong>the</strong> average velocity of <strong>the</strong> elbow<br />
extensions. After <strong>the</strong> fi fth repetition, <strong>the</strong> researchers asked<br />
<strong>the</strong> participants to rate <strong>the</strong>ir perceived exertion on a scale<br />
between 1 (extremely easy) to 10 (extremely hard).<br />
Figure 1<br />
This study aimed to analyze <strong>the</strong> effects of different vibration<br />
settings on <strong>the</strong> upper body, even when <strong>the</strong> vibrations were<br />
being transferred via <strong>the</strong> feet upwards through <strong>the</strong> body. It<br />
investigated <strong>the</strong> number of repetitions able to be performed<br />
in a set time, mean velocity and perceived exertion during a<br />
set of elbow extension exercises.<br />
Method:<br />
Twenty students, all classed as recreationally active,<br />
participated in this study. Each participant performed elbow<br />
extensions on a pulley cable machine while standing in a<br />
half squat on <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine (see fi gure 1). They<br />
performed <strong>the</strong> elbow extensions during three test sessions<br />
(one week apart from each o<strong>the</strong>r). Each of <strong>the</strong> test sessions<br />
were performed in one of <strong>the</strong> following conditions:<br />
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Squatting on a <strong>Power</strong> <strong>Plate</strong> ® Machine Also<br />
Improves Upper-Body Strength<br />
Figure 2 Figure 3<br />
* Signifi cant difference from <strong>the</strong> control group * Signifi cant difference from control and low setting condition<br />
Results:<br />
As illustrated in Figure 2, <strong>the</strong> participants were able to<br />
perform signifi cantly more repetitions in High and Low<br />
vibration conditions compared with <strong>the</strong> control condition.<br />
However, no signifi cant difference was observed in<br />
repetitions between <strong>the</strong> High and Low setting.<br />
Figure 3 shows that <strong>the</strong> High group performed <strong>the</strong> elbow<br />
extensions at a signifi cantly higher average velocity<br />
compared with <strong>the</strong> Low and Control groups.<br />
Conclusion:<br />
This study shows that vibration via feet provides<br />
superimposed stimuli for elbow-extensors performance, as<br />
<strong>the</strong> number of repetitions were signifi cantly higher in <strong>the</strong> High<br />
and Low groups (14.2% and 12.5% respectively), compared<br />
with <strong>the</strong> control group.<br />
The average velocity was only signifi cantly higher in <strong>the</strong> High<br />
group (16.4%), which indicates that a higher setting on <strong>the</strong><br />
<strong>Power</strong> <strong>Plate</strong> results in more neuromuscular facilitation than a<br />
lower setting.<br />
The ability of <strong>the</strong> vibration to assist in increasing both<br />
repetitions and average velocity could be very important<br />
for several resistance training goals, as <strong>the</strong> total volume<br />
(repetitions) and kinematics (velocity) associated with<br />
resistance exercises have been proposed as important<br />
stimuli for strength and muscle power resistance traininginduced<br />
adaptations.<br />
Fitness professionals can employ high settings (50Hz, High) when using <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> ® machine, to improve<br />
muscle performance in <strong>the</strong> upper body. These findings expand <strong>the</strong> use and application of vibration for <strong>the</strong> upper<br />
body, as <strong>the</strong>y indicate that improvements are possible even when specific upper body exercises are being<br />
performed without direct vibration exposure.<br />
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The Effect of <strong>Power</strong> <strong>Plate</strong> ®<br />
Training on Cardiorespiratory Fitness and<br />
Muscle Strength in <strong>the</strong> Elderly<br />
This is a summary of a study published in <strong>the</strong> international scientifi c journal Age and Ageing (May 2009).<br />
By An Bogaerts, Christophe Delecluse, Albrecht Claessens, Thierry Troosters, Steven Boonen, and Sabine Verschueren<br />
Katholieke Universiteit, Leuven, Belgium<br />
Study Conclusions:<br />
1. <strong>Power</strong> <strong>Plate</strong> training can signifi cantly increase heart<br />
rate in men and women between 60 and 80 years<br />
of age.<br />
2. One year of <strong>Power</strong> <strong>Plate</strong> training in older individuals<br />
leads to signifi cant enhancements in cardiorespiratory<br />
fi tness and muscle strength.<br />
3. The results observed in <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> training group<br />
were comparable with <strong>the</strong> increases noted in those<br />
who followed an equal number of traditional fi tness<br />
training sessions. However <strong>Power</strong> <strong>Plate</strong> training was<br />
much more time effi cient (average 25 min vs. 75 min).<br />
Figure 1<br />
Introduction:<br />
Increased age is associated with a decline in<br />
cardiorespiratory fi tness and muscular performance.<br />
However, for elderly people to continue to function<br />
independently and perform daily activities, it is essential <strong>the</strong>y<br />
maintain suffi cient muscle strength and cardiorespiratory<br />
fi tness. To do so, <strong>the</strong>y should perform progressive resistance<br />
and aerobic training. However, a signifi cant proportion of<br />
elderly people are unable or unwilling to undertake two<br />
training regimens. Exercise on a <strong>Power</strong> <strong>Plate</strong> machine<br />
could offer a viable alternative, as it may be an effi cient<br />
combination of both training methods.<br />
Method:<br />
In this study 220 participants (180 of whom completed <strong>the</strong><br />
study) were randomly divided into three groups. The fi rst<br />
group (PP group) performed basic <strong>Power</strong> <strong>Plate</strong> exercises<br />
only (see fi gure 1). The training intensity and time were<br />
gradually progressed, to a maximum duration of 40 minutes<br />
for one session (including warming up, cooling down and<br />
rest between exercises).<br />
The second group (FIT group) performed a fi tness program<br />
consisting of cardiovascular, resistance, balance and<br />
fl exibility exercises. The maximum duration of one session<br />
was 90 minutes.<br />
Squat<br />
Calves<br />
Wide Stance<br />
Lunge<br />
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The Effect of <strong>Power</strong> <strong>Plate</strong> ®<br />
Training on Cardiorespiratory<br />
Fitness and Muscle Strength in <strong>the</strong> Elderly<br />
Both groups performed three sessions of exercise each<br />
week over <strong>the</strong> course of one year.<br />
The third group (CON group) was asked to not change <strong>the</strong>ir<br />
lifestyle or physical activity during <strong>the</strong> study.<br />
Results:<br />
To gauge <strong>the</strong> effectiveness of <strong>the</strong> different workouts,<br />
measurements were taken at <strong>the</strong> start of <strong>the</strong> study and after<br />
one year, including peak oxygen uptake (maximum amount<br />
of oxygen uptake), time-to-peak exercise (<strong>the</strong> time from <strong>the</strong><br />
start of <strong>the</strong> cycle ergometer test to exhaustion), isometric<br />
muscle strength (static muscle strength), and participants’<br />
heart rate.<br />
As illustrated in Figure 2 (A, B and C) <strong>Power</strong> <strong>Plate</strong> training<br />
resulted in an increase in peak oxygen uptake (a), timeto<br />
peak exercise (B) and isometric muscle strength (C). The<br />
increases are almost equal to <strong>the</strong> changes noted in <strong>the</strong> FIT<br />
group, except for time-to-peak exercise, for which <strong>the</strong>re are<br />
two possible reasons. First, one of <strong>the</strong> main components<br />
of <strong>the</strong> FIT group’s training program was cardiorespiratory<br />
training, while <strong>the</strong> PP group’s training regime did not include<br />
this element. Also, <strong>the</strong> FIT group performed better in <strong>the</strong><br />
cycle ergometer test because <strong>the</strong>ir training program included<br />
specifi c bicycle training.<br />
Practical Applications:<br />
Maintaining suffi cient muscle strength and cardiorespiratory<br />
fi tness can help elderly people continue to function<br />
independently and perform daily activities. These results<br />
indicate training on a <strong>Power</strong> <strong>Plate</strong> machine is a good<br />
intervention to improve cardiorespiratory fi tness (VO2<br />
peak and time-to-peak exercise), which in turn can help<br />
to improve quality of life for <strong>the</strong> elderly. Signifi cantly, <strong>the</strong><br />
participants in <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> group did not perceive <strong>the</strong><br />
training sessions as a hard or strenuous workout, in contrast<br />
to <strong>the</strong> FIT group. As <strong>the</strong> duration of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> training<br />
sessions (maximum of 40 minutes) was also much shorter<br />
than <strong>the</strong> FIT sessions (maximum of 90 minutes), it is a more<br />
time-effi cient way to achieve similar results.<br />
Figure 2A<br />
Peak Oxygen Uptake<br />
% CHANGE IN PEAK OXYGEN UPTAKE<br />
25<br />
* †<br />
20 * †<br />
15<br />
10<br />
*<br />
5<br />
0<br />
* significant change from pre- to post-test<br />
† significant difference compared with <strong>the</strong> CON group<br />
Figure 2B<br />
Time-to-Peak Exercise<br />
% CHANGE IN PEAK OXYGEN UPTAKE<br />
16<br />
*<br />
14<br />
12<br />
10 * †<br />
8<br />
6<br />
4<br />
2<br />
0<br />
Figure 2C<br />
Isometric Muscle Strength<br />
<strong>Power</strong> <strong>Plate</strong> Group<br />
Fitness Group<br />
Control Group<br />
† ‡<br />
<strong>Power</strong> <strong>Plate</strong> Group<br />
Fitness Group<br />
Control Group<br />
* significant change from pre- to post-test<br />
† significant difference compared with <strong>the</strong> CON group<br />
‡ significant difference between <strong>the</strong> PP group and FIT group<br />
Exercising on a <strong>Power</strong> <strong>Plate</strong> machine can be used as a<br />
safe, effi cient and non-exhausting alternative to a traditional<br />
fi tness training program to enhance muscle strength but also<br />
cardiorespiratory fi tness in older individuals.<br />
% CHANGE IN PEAK OXYGEN UPTAKE<br />
14<br />
12<br />
* †<br />
10 * †<br />
8<br />
6<br />
4<br />
2<br />
0<br />
* significant change from pre- to post-test<br />
† significant difference compared with <strong>the</strong> CON group<br />
<strong>Power</strong> <strong>Plate</strong> Group<br />
Fitness Group<br />
Control Group<br />
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The Effects of <strong>Power</strong> <strong>Plate</strong> ®<br />
Training on Fall Prevention in <strong>the</strong> Elderly<br />
<strong>Power</strong> <strong>Plate</strong> Training Results in Reduced Fall Frequency and<br />
Improvement of <strong>the</strong> Response to Surface Rotations.<br />
This is a summary of a study published in Gait & Posture no. 26, pp. 309–316, 2007.<br />
By An Bogaerts, Sabine Verschueren, Christophe Delecluse, Albrecht L. Claessens, Steven Boonen<br />
Katholieke Universiteit Leuven, Belgium.<br />
Study Conclusions:<br />
The present study, performed on a <strong>Power</strong> <strong>Plate</strong> Next<br />
Generation (2004), shows that one year <strong>Power</strong> <strong>Plate</strong> training<br />
in elderly persons resulted in reduced fall frequency and<br />
improvement of <strong>the</strong> response to surface rotations.<br />
The aim of <strong>the</strong> study was to assess <strong>the</strong> effect of <strong>Power</strong> <strong>Plate</strong><br />
training on postural control and <strong>the</strong> prevention of falls in <strong>the</strong><br />
elderly.<br />
Figure 1<br />
Exercises from <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> training program. Initially,<br />
balance was trained indirectly by exercising on one leg, after<br />
three months by exercising as often as possible without<br />
using <strong>the</strong> handrail, and after six months additionally <strong>the</strong> eyes<br />
were closed.<br />
The <strong>Power</strong> <strong>Plate</strong> generates vibrations that activate sensory<br />
receptors in <strong>the</strong> body, in turn provoking refl exive muscle<br />
contractions in leg and trunk muscles (tonic vibration refl ex).<br />
As both sensory and motor pathways are strongly stimulated<br />
during <strong>Power</strong> <strong>Plate</strong> training, it is hypo<strong>the</strong>sised that 12<br />
months of training might result in improved postural control.<br />
Method:<br />
A total of 220 healthy older individuals between 60 and 80<br />
years of age participated in this study. The <strong>Power</strong> <strong>Plate</strong><br />
group performed static and dynamic exercises (see fi g 1)<br />
on <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> for a period of 47 weeks, three times<br />
a week. Training load increased gradually according to <strong>the</strong><br />
overload principle. The duration of one <strong>Power</strong> <strong>Plate</strong> training<br />
sessions was maximum 40 minutes, including warming up<br />
and cooling down. The fi tness group program consisted of<br />
cardiovascular, resistance, balance and fl exibility exercises<br />
and lasted for approximately 1.5 hours.<br />
Deep Squat<br />
The control group did not participate in any training during<br />
this period and were requested not to change <strong>the</strong>ir lifestyle.<br />
Postural control was evaluated before, after six, and after 12<br />
months, using different test with moving platforms, disturbed<br />
vision and a moving visual surrounding.<br />
Lunge<br />
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The Effects of <strong>Power</strong> <strong>Plate</strong> ®<br />
Training on Fall Prevention in <strong>the</strong> Elderly<br />
Figure 2<br />
Percentage of subjects without a fall in <strong>the</strong> most challenging<br />
condition of <strong>the</strong> sensory test. In this condition, <strong>the</strong> support surface<br />
and visual surround moved in phase with <strong>the</strong> subject’s sway<br />
resulting in inaccurate information delivered to eyes, feet and joints.<br />
% Non Fallers in <strong>the</strong> Most Difficult Condition<br />
Figure 3<br />
Sway Energy Scores (SES) in <strong>the</strong> toes down condition for <strong>the</strong><br />
<strong>Power</strong> <strong>Plate</strong>, Fitness and Control Group at pre-, 6-months and<br />
12 -months test.<br />
Sway Energy Score Table<br />
90<br />
85<br />
**<br />
Pre<br />
6 Months<br />
70<br />
65<br />
Pre<br />
6 Months<br />
80<br />
*<br />
12 Months<br />
60<br />
*<br />
**<br />
12 Months<br />
% WITHOUT A FALL<br />
75<br />
70<br />
65<br />
SWAY ENERGY S CORE<br />
55<br />
50<br />
45<br />
60<br />
40<br />
55<br />
35<br />
<strong>Power</strong> <strong>Plate</strong><br />
Fitness<br />
Control<br />
<strong>Power</strong> <strong>Plate</strong><br />
Fitness<br />
Control<br />
* signifi cant effect between pre- and 6-month test<br />
** signifi cant effect between pre- and 12-month test<br />
Results:<br />
This is <strong>the</strong> fi rst randomized controlled study investigating<br />
control. The results suggest that <strong>Power</strong> <strong>Plate</strong> training may<br />
contribute to improvements in some aspects of postural<br />
control in community dwelling individuals over 60 years<br />
of age.<br />
Some of <strong>the</strong> test didn’t show results or only in <strong>the</strong> most<br />
challenging condition (see fi g. 2). It is possible that some test<br />
were not challenging enough for healthy older persons to<br />
detect effects of training on postural sway with <strong>the</strong> healthy<br />
volunteers without any balance problems participated in<br />
this study.<br />
The response to rotations improves in <strong>the</strong> toes up and toes<br />
down condition. In <strong>the</strong> toes up condition, <strong>the</strong> sway energy<br />
scores (SES) were not different between <strong>the</strong> three groups,<br />
although <strong>the</strong>y were signifi cant different in <strong>the</strong> toes down<br />
condition, with a signifi cant improvement in <strong>the</strong> <strong>Power</strong><br />
<strong>Plate</strong> group between pre- and 6-month test and pre- and<br />
12-month test. The SES of <strong>the</strong> fi tness and control group<br />
showed no signifi cant changes over time (see fi g. 3).<br />
Discussion and Conclusions:<br />
After one year of <strong>Power</strong> <strong>Plate</strong> training, fall frequency reduced<br />
on a moving platform in <strong>the</strong> most challenging condition.<br />
Also <strong>the</strong> response to surface rotations was improved. The<br />
positive effects of <strong>Power</strong> <strong>Plate</strong> training on muscle strength<br />
seen in previous studies, its short training time and <strong>the</strong><br />
encouraging trends seen in <strong>the</strong> present study, support <strong>the</strong><br />
usage of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> by older individuals to stay fi t,<br />
healthy and prevent falls.<br />
This suggests that <strong>Power</strong> <strong>Plate</strong> training–which reduces falls<br />
and because of that risk of injuries, broken bones or o<strong>the</strong>r<br />
physical problems–result in better anticipatory postural<br />
control.<br />
As <strong>the</strong> present study shows that <strong>Power</strong> <strong>Plate</strong> training in elderly women resulted in an improved (anticipatory) postural control,<br />
and previous studies have shown a strength and power increase, <strong>Power</strong> <strong>Plate</strong> training seems to be a useful tool in fall<br />
prevention training for <strong>the</strong> elderly population.<br />
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Using <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> ®<br />
Machine During Half Time<br />
in a Soccer Match Increases Performance and<br />
Reduces <strong>the</strong> Risk of Injuries During <strong>the</strong> Second Half<br />
This is a summary of two studies, both conducted at <strong>the</strong> University of Hull.<br />
By Ric Lovell, Adrian Midgley, Stephen Barrett, Daryl Carter and Katie Small<br />
University of Hull, United Kingdom<br />
Summary of Findings:<br />
It is well known that <strong>the</strong> performance of players who do<br />
not do any type of re-warm-up intervention during half time<br />
decreases. Researchers at <strong>the</strong> University of Hull found that<br />
using a <strong>Power</strong> <strong>Plate</strong>® machine during half time prevented a<br />
decrease in performance during <strong>the</strong> start of <strong>the</strong> second half.<br />
They also found that soccer players who used <strong>the</strong> <strong>Power</strong><br />
<strong>Plate</strong> machine at half time had decreased fatigue in <strong>the</strong>ir<br />
hamstring muscles and improved lower limb stability, at <strong>the</strong><br />
start of <strong>the</strong> second half of <strong>the</strong> match.<br />
The researchers concluded that use of a <strong>Power</strong> <strong>Plate</strong><br />
machine during half time could be an effective re-warmup<br />
activity for soccer players, both to prevent a decrease<br />
in performance and reduce <strong>the</strong> risk of injury, especially as<br />
players are not allowed to use <strong>the</strong> fi eld during half time.<br />
Introduction:<br />
Over <strong>the</strong> last few years, an increasing number of reports<br />
have confi rmed that <strong>the</strong> performance of soccer players<br />
deteriorates during <strong>the</strong> initial phase of <strong>the</strong> second half of<br />
competitive match play. During <strong>the</strong> fi rst 15 minutes of <strong>the</strong><br />
second half, soccer players will cover less total distance and<br />
less distance at high speed, when compared with <strong>the</strong> fi rst<br />
15 minutes of <strong>the</strong> fi rst half. This period of play has also been<br />
associated with an increased incidence of muscular injuries.<br />
It is believed that <strong>the</strong> decrease in physical performance<br />
may be due to a lack of preparation for <strong>the</strong> second half,<br />
as players will perform intensive warm-up protocols before<br />
commencing play, but do not usually perform any sort<br />
of re-warm-up prior to <strong>the</strong> start of <strong>the</strong> second half of <strong>the</strong><br />
match. This means <strong>the</strong>ir muscle temperature is lower at <strong>the</strong><br />
start of <strong>the</strong> second half, which can impair neuromuscular<br />
coordination and performance and increase <strong>the</strong> risk of injury.<br />
<strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine could overcome <strong>the</strong>se obstacles,<br />
as players can use <strong>the</strong> machine while listening to <strong>the</strong> coach,<br />
and without having to use <strong>the</strong> playing surface.<br />
Method:<br />
The subjects in both studies were ten semi-professional<br />
male outfi eld soccer players, who performed a 90 minute<br />
fi xed-intensity soccer simulation (SAFT90). The SAFT90<br />
is a protocol that simulates competitive match-play, by<br />
replicating all aspects of <strong>the</strong> game, such as acceleration,<br />
deceleration, cutting, side-stepping, backwards and<br />
forwards running. During <strong>the</strong> 15 minute half time period, <strong>the</strong><br />
participants in <strong>the</strong> Control group remained seated, while<br />
ano<strong>the</strong>r group were asked to perform Intermittent Agility<br />
Exercises (IAE group), which is comparable to a standard<br />
soccer warm-up, and <strong>the</strong> fi nal group received intermittent<br />
exposure to <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine (PP group).<br />
The IAE group performed soccer-specifi c agility drills at<br />
a work:rest ratio manipulated during half time to elicit <strong>the</strong><br />
required intensity (70% HRmax for 6 minutes). The PP<br />
group stood in a static squat (~30° knee fl exion) on a <strong>Power</strong><br />
<strong>Plate</strong> pro5 AIRdaptive High Performance model (see<br />
fi gure 1). They did three consecutive squats, holding each<br />
for 60 seconds, with 60 seconds of rest between each one,<br />
while <strong>the</strong> machine was set at 40Hz and Low amplitude.<br />
Figure 1<br />
Creating an appropriate re-warm-up protocol for soccer<br />
players during half time is diffi cult, because coaches are<br />
often unwilling to sacrifi ce time that could o<strong>the</strong>rwise be<br />
spent on tactical or motivational discussion, and players<br />
are often not allowed to use <strong>the</strong> playing surface during half<br />
time. Two studies were conducted to investigate if use of<br />
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<strong>Power</strong> <strong>Plate</strong> ® Training Improves<br />
Soccer Performance<br />
Results:<br />
The results show that <strong>the</strong>re was a signifi cant increase<br />
in sprint time (indicating a decrease in <strong>the</strong> ability to<br />
perform) for <strong>the</strong> Control group, between <strong>the</strong> end of <strong>the</strong><br />
fi rst half (30-45) and <strong>the</strong> start of <strong>the</strong> second half (46-60).<br />
However, <strong>the</strong>re was little or no increase in sprint time for<br />
both <strong>the</strong> IAE and PP groups during <strong>the</strong> same time period<br />
(see fi gure 2), indicating <strong>the</strong>ir ability to perform had not<br />
decreased.<br />
Jump performance also decreased signifi cantly for <strong>the</strong><br />
Control group during <strong>the</strong> fi rst 12 minutes of <strong>the</strong> second<br />
half, but not for ei<strong>the</strong>r re-warm-up groups (see fi gure 3).<br />
As performance levels only decreased in <strong>the</strong> Control<br />
group, it indicates that any type of re-warm-up protocol<br />
can help soccer players maintain performance during <strong>the</strong><br />
second half of a match.<br />
As muscle temperature did not increase signifi cantly in<br />
<strong>the</strong> PP group, after <strong>the</strong>ir re-warm-up protocol, <strong>the</strong>se<br />
results are most likely due to <strong>the</strong> neural potentiation<br />
generated through <strong>the</strong> vibrations.<br />
The second study focused on hamstring stability and<br />
markers of hamstring injury. The results of this study<br />
showed that time to stabilization, after hopping on <strong>the</strong><br />
dominant leg, was signifi cantly reduced for <strong>the</strong> PP group,<br />
when compared to <strong>the</strong> Control group. The o<strong>the</strong>r markers<br />
of hamstring injury showed that <strong>the</strong> hamstring muscles<br />
were less fatigued, reducing <strong>the</strong> chance of injury.<br />
Figure 2<br />
* Signifi cant difference compared to non-vibration intervention<br />
Figure 3<br />
* signifi cantly less than 45 min.<br />
† signifi cantly less than <strong>the</strong> PP and IAE group.<br />
<strong>Power</strong> <strong>Plate</strong> Group<br />
Fitness group<br />
Control Group<br />
<strong>Power</strong> <strong>Plate</strong> Group<br />
Fitness group<br />
Control Group<br />
1.9<br />
*<br />
46<br />
1.8<br />
1.7<br />
44<br />
42<br />
†<br />
*<br />
FLYING 10 M SPRINT TIME (S)<br />
1.6<br />
1.5<br />
1.4<br />
1.3<br />
1.2<br />
30-45 45-60 60-75<br />
TIME (MIN.)<br />
CMJ (CM)<br />
40<br />
38<br />
36<br />
34<br />
32<br />
30 45 46 60<br />
TIME (MIN.)<br />
Conclusion:<br />
• Use of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine during half time ensured that both sprint performance and counter movement jump<br />
performance did not deteriorate during <strong>the</strong> second half of <strong>the</strong> match, when compared to <strong>the</strong> Control group.<br />
• Use of <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine also decreased fatigue and increased coordination in <strong>the</strong> hamstring muscles, reducing<br />
<strong>the</strong> risk of injury, when compared with <strong>the</strong> control group.<br />
• These results indicate that <strong>the</strong> <strong>Power</strong> <strong>Plate</strong> machine is a viable option for re-warm-up interventions, as not only can it<br />
help players to maintain performance and reduce <strong>the</strong> risk of injury, it also gives <strong>the</strong>m a way to achieve a re-warm-up<br />
without having to use <strong>the</strong> playing surface or miss out on tactical or motivational discussions from <strong>the</strong> coach.<br />
© Copyright 2011 <strong>Power</strong> <strong>Plate</strong> International<br />
www.powerplate.com<br />
Researchcard_Soccer.indd 2<br />
www.powerplate.com<br />
8/23/11 1:39 PM
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in providing evidence-based certifications and advanced credentials to health and fitness<br />
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IMG Academies feature programs throughout <strong>the</strong> year including IMG Bollettieri Tennis<br />
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ViPR is an exercise tool that bridges <strong>the</strong> gap between strength and movement training<br />
for effective and au<strong>the</strong>ntic transfer into sport and life. ViPRs range in weight between<br />
4kg–20kg and are designed to be lifted, shifted, tilted, flipped, carried, etc. in accordance<br />
with three-dimensional movement. ViPR is applied differently for athletes, everyday users,<br />
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which represents every reputable organisation in <strong>the</strong> health and fitness industry. It aims<br />
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to existing and potential customers and stakeholders, and defend <strong>the</strong> reputation and<br />
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THUMP Boxing specialises in educating fitness professionals on how to structure and<br />
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Jenny Burrell has used her expertise to create specific Acceleration Training exercise<br />
programmes for this special population.<br />
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European Health & Fitness Association (EHFA)<br />
EHFA is an independent and non-for-profit organisation based in Brussels representing<br />
<strong>the</strong> interests of <strong>the</strong> health and fitness sector at <strong>the</strong> EU level. <strong>Power</strong> <strong>Plate</strong> International is<br />
proud to be a Vanguard member of this organisation, which helps to raise standards and<br />
promote best practice within <strong>the</strong> industry.<br />
Register of Exercise Professionals (REPs)<br />
Register of Exercise Professionals (REPs) is an independent public register that<br />
recognises <strong>the</strong> qualifications and expertise of health-enhancing exercise instructors in <strong>the</strong><br />
UK. <strong>Power</strong> <strong>Plate</strong> is <strong>the</strong> only whole body vibration company that has achieved <strong>the</strong> status<br />
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