Download the Academy Manual - Power Plate

Power Plate 

Fundamentals 

Instructor Manual 

Second Edition 

www.powerplate.com

00–01 

Discover the Difference

Table of Contents 

Power Plate Acceleration Training 02 

Welcome to Power Plate 03 

History and Development 04 

Power Plate Acceleration Training 05 

Power Plate Technology 06 

Research and Benefits 07 

Certifications 08 

Health and Medical Warning 08 

Console Settings 09 

Progression 10 

Coaching Tips 10 

Five Elements 11 

Stretch 12-21 

Balance 22-27 

Core 28-35 

Strength 36-55 

Massage 56-67 

Power Plate Workouts 68-87 

Power Basic Workout 69-70 

Power Intermediate Workout 71-72 

Power Advanced Workout 73-74 

Workouts Powered By Athletes’ Performance 75-79 

Workouts Powered By PTA Global 80-82 

Workouts Powered By NASM 83-87 

Resources 88-126 

First Impression Demonstration 89-90 

Research Cards 91-124 

Global Partners 125-126 

www.powerplate.com


Acceleration Training 

02–03 


Welcome to Power Plate 

The Power Plate Fundamentals Instructor Manual has been developed to provide you with the necessary tools and 

information to assist and support you in implementing the Power Plate ® machine within your club or studio as a key 

feature in the retention and member interaction strategy. 

It features an introduction to the science and theory of Acceleration Training and outlines the key features and 

benefits of the Power Plate machine. But most importantly, it includes a step-by-step guide on how you can 

effectively engage with your members and talk confidently about Power Plate training to accelerate their results, 

allowing them to not only achieve their goals, but to achieve them in less time. 

Our Mission 

To combat the devastating and debilitating effects of our population’s increasingly sedentary lifestyle by offering the 

most technologically advanced, easy-to-use, non-invasive fitness equipment that provides a multitude of benefits for 

users of diverse ages and physical conditions. 

Goals and Objectives 

· Understand the basics of neurophysiology and biomechanics 

· Understand the response and adaptation of Acceleration Training 

· Understand basic program design 

· Learn safe and effective integration into current systems and programs

History and Development 

Vibration training was used in the former Soviet Union in the 1960s to assist cosmonauts in coping with the negative 

effects of microgravity while in space. The Russian cosmonauts who used vibration training as part of their training set 

a staggering record of 420 days in space, compared to American astronauts who returned home after just 120 days. 

After their space mission, the Russian cosmonauts, who ordinarily would have suffered severe loss of strength and 

bone density, noticed considerably fewer side effects and were also able to recover more quickly. 

In the 1990s, this training method came to the attention of Dutch Olympic coach Guus van der Meer. Born in The 

Netherlands, van der Meer’s passion for health and fitness began at an early age, and by 30 years old, he was training 

many of the top Dutch athletes. During the 1996 Olympics in Atlanta, van der Meer coached most of the Dutch 

Olympians, including the men’s field hockey team, the men’s rowing team, the men’s and women’s volleyball teams, 

the sailing teams, the softball team, the clay pigeon shooting team and the wild water canoeists. In the late ’90s, Guus 

developed the first version of the Power Plate machine, converting the previous unwieldy and impractical machines 

used in whole body vibration into a compact, efficient and user-friendly piece of equipment. 

Power Plate International and its distributors around the world aspire to set and maintain the gold standard in the whole 

body vibration category. The multi-directional Advanced Vibration Technology that the Power Plate machine uses 

is grounded in years of extensive academic and independent scientific research. Further scientific studies are being 

conducted in the US, Europe and Asia, which indicate significant positive benefits as a result of vibration training. 

Late 19th 

Century 

Discovery of 

vibration training 

in Germany 

1970 

Vibration training 

knowledge starts 

to spread after 

the fall of the 

Berlin wall 

1999 

Guus van der 

Meer introduces 

Power Plate on 

the Dutch market 

2010 


introduces the first 

mechanical vibration 

bike: the powerBIKE 

First vibration 

device invented by 

John H. Kellogg 

1960 

Russians use 

vibration training 

in their space 

program 

1989 

Dutch Olympic 

trainser Guus van 

der Meer develops 


2000 

Power Plate is a 

worldwide success 

represented in over 

100 countries 

2011 


introduces the my7, 

the first touch screen 

Power Plate machine. 

04–05 


Power Plate Acceleration Training 

The principle by which Power Plate machines work 

lies in the law of motion, stated by Sir Isaac Newton: 

the force of an object is equal to its mass multiplied by 

acceleration, or F = M x A. 

All movement is force production. In order to lift a pen 

or take a step, we must produce some amount of force. 

What this means is that one can improve functional 

force (stability, strength or power) by either applying 

more mass or more acceleration to the body. Most forms of strength training 

use mass, such as weight machines and free weights. Instead, Power Plate 

machines manipulate the second half of this equation—acceleration—and the 

mass (your body weight) stays the same. 

Force Output 

If a 10lb (5kg) and a 2lb (1kg) medicine ball are dropped from the same height 

and the same time, they will hit the ground at exactly the same 

time because the acceleration (gravitational pull toward the center of the earth) 

is the same. However, the force created by a 10lb (5kg) medicine ball will be 

greater because it has a greater mass (F = M x A). Likewise, a person performing 

a squat with weights will create more force than a person without added weight 

(F = M x A). A person with a mass of 154lb (70kg) performing a plyometric squat 

will produce more force than a person with a mass of 154lb (70kg) performing a 

regular dynamic squat because the acceleration has been increased (F = M x A). 

Power Plate Acceleration Training also increases the acceleration factor of the 

equation through high speed vibrations. 

Reflexes 

Acceleration Training creates an instability in the human body. With each 

oscillation, the body is forced to perform reflexive muscle actions (also known as 

Tonic Vibration Reflex). The machine’s vibrations stimulate 25–50 reflexive muscle 

contractions per second, so performing an exercise at 30Hz for 30 seconds will 

provoke 900 muscle actions. During an average 30-minute workout on a Power 

Plate machine, you will have as many as 43,000 muscle actions. This means you 

can get more done in less time. 

Distribution of Force 

Traditional weight training is “top-down” training, since the mass is being pulled 

down by gravity, and in turn, is creating and increasing a force. Mass-based 

training or top-down training is not always a feasible method of training for some 

special populations, especially those suffering with structural issues. Power Plate 

Acceleration Training increases force without adding mass, creating a “groundup” 

force. This is a real breakthrough in training and conditioning, as we can now 

optimally “load” the human frame while minimizing high impact, high load and 

high stress factors. 

Earth-Based 

Force = Mass x Acceleration 

Mass is your body 

weight and acceleration 

is gravity. 

Traditional Strength 


Applied force 

is increased by 

increasing mass. 

Power Plate ® Acceleration Training 


Applied force 

is increased by 

increasing 

acceleration. 

www.powerplate.com

Power Plate Technology 

Characteristics of Vibration 

There are two characteristics of vibration: frequency and amplitude. Frequency, measured in Hertz, is the number of 

cycles per unit of time—or how fast the machine is vibrating. For example, at 30Hz, the machine is vibrating 30 times 

per second. Amplitude is the distance the vibration displaces from its negative to its positive peak—or how far the 

machine platform drops. 

G-Factor 

We created the G-Factor to make the settings easier to understand for the end user. G-Factor is simply a combination 

of a frequency and amplitude. 

G-Factor 0 1 2 3 4 5 6 7 8 

Settings 25 Hz 30 Hz 35 Hz 40 Hz 30 Hz 35 Hz 40 Hz 45 Hz 50 Hz 

Low Low Low Low High High High High High 

Vibration Quality 

The quality of the vibration can be subdivided into two 

categories: harmonic and non-harmonic. Harmonic vibrations 

are constant, orderly, stable in form, shape and speed. 

Non-harmonic vibrations are random, unpredictable and 

unstable. Unlike non-harmonic vibration, the harmonic 

vibration that Power Plate equipment produces causes 

muscle contractions, postural changes and kinesthetic sense. 

Harmonic Vibration 

Non-Harmonic Vibration 

Multi-Directional Movement 

The mechanical vibration oscillates in three directions and is produced by two motors, 

which are located under the platform’s base. Although the largest amount of force 

is delivered vertically due to gravitational forces, the oscillations are measurable in 

three directions of movement: the vertical axis (up and down), the frontal plane (left to 

right) and the sagital plane (forward and back). The multi-planar movement creates an 

unstable environment, which is proprioceptively challenging. 

The result is a movement that accelerates your base of support so that your reflexes 

and your nervous system activate responses meant to keep you upright and safe. 

The Power Plate generates mechanical vibration, resulting in acceleration (or G-force). 

proMOTION Dynamic Vibration Technology 

We developed proMOTION Technology as part of our commitment to continuously give you new ways to benefit from 

Power Plate training. Up to 80% of the vibration is transferred to handles by the Vectran ® cables, which were originally 

developed for the NASA space program and are five times stronger than steel. The cables extend up to 2 meters (6 

feet) for unlimited exercise possibilities. proMOTION’s variable resistance is controlled the by the most complex part— 

the gel dampening system. The unique characteristic of the gel found in this system is its viscosity, which will always 

stay constant under any condition. This ensures consistent resistance at all times. 

Vectran ® is a registered trademark of Kuraray America, Inc. 

06–07 


Research and Benefits 

More than 180 research studies have been conducted on whole body vibration. The research has shown that, when 

used regularly as a part of a healthy lifestyle, Power Plate Acceleration Training has numerous fitness and wellness 

benefits, including: 

Strength 

Improves muscle tone, builds explosive power 

and endurance. 

Flexibility 

Increases range of motion, coordination, balance 

and stability. 

Circulation 

Improves and increases blood flow to strengthen 

the cardiovascular system. 

Bone Density 

Increases bone mineral density and prevents bone 

loss related to aging. 

Weight Loss 

Reduces body fat and enhances metabolism. 

Cellulite Reduction 

Diminishes the appearance of cellulite. 

Alleviate Pain 

Promotes faster recovery of damaged muscles 

and tendons, decreases pain and improves joint function. 

ACL Recovery 

Expedites and improves recovery of anterior cruciate 

ligament (ACL) rupture and subsequent arthroscopic 

reconstructive surgery. 

Refer to the Research section of this manual beginning on page 92 for summaries of the top research 

studies. You can also find more information at www.powerplate.com/research or by scanning the QR code 

on your web-enabled mobile device. 

www.powerplate.com

Certifications 

MDD Certification 

Power Plate International is the only whole body vibration training manufacturer worldwide 

to have its product range certified as class IIa medical devices. Power Plate International 

holds ISO 13485 certification for its Quality Management System (QMS) as well as 

Medical Device Manufacturer Certification. All company processes—manufacturing, risk 

assessment, order fulfillment, customer care, warranty and after-sales service—conform to 

the highest European standards. For more information, visit www.mhra.gov.uk. 

IFI Stage 2 Accreditation UK 

The Inclusive Fitness Initiative (IFI) is a program that strives to make the fitness industry 

more inclusive and raise physical activity participation levels. The Power Plate pro5 and 

pro5, pro5 AIRdaptive and pro6 models are accredited as an inclusive piece of fitness 

equipment, which means it can be used independently by people with disabilities and 

various medical conditions. For more information, visit: www.inclusivefitness.org. 

Health Warning and 

Medical Precautions 

You should review the exercise and product instructions before beginning a Power Plate® exercise program. Power 

Plate machines have been used successfully worldwide, but should you have a medical condition, it is recommended 

that you seek medical advice before using a Power Plate machine. If at any time, you feel faint, dizzy, short of breath or 

any pain, stop using the machine immediately and consult a physician. 

08–09 


Console Settings – 

pro5 and pro6 Models 

To program a pro5 or pro6 machine, press Start, select the Frequency, Time, and Amplitude, and then press Start 

again. To continue using the machine at the same settings, press Repeat. Use Stop to discontinue use at any time. 

Repeat 

Start 

Stop 

Increase/Decrease 

Frequency or Time manually 

proTRAC 

The proTRAC system allows 

the machine to only be 

activated with a proTRAC 

key. If the machine is locked 

by the system, simply hold 

the key in front of the logo 

on the console, and the 

machine will be activated. 

Frequency 

The number of times per 

second that the machine 

moves up and down, 

expressed in Hertz (30 

Hz, 35 Hz, 40 Hz). 50 Hz 

is available on pro5 , pro5 

AIRdaptive and pro5 

AIRdaptive HP only. 

Time 

Expressed 

in seconds 

Amplitude 

The distance the machine displaces 

up and down, per cycle, expressed 

in millimeters. 

AIRdaptive System 

A unique system that customizes the machine to 

allow for extra load and adjusts to user needs. 

1 = up to 130lb / 58Kg 

2 = between 130–200lb / 58-90Kg 

3 = above 200lb / 90Kg 

Adjusting proMOTION on a pro6 

To increase the resistance, pull out on the central lever. 

To decrease resistance, push the lever in. 

The unique gel dampening system also increases the 

resistance as you increase the speed of the movement. 

www.powerplate.com

Progression 

1. Challenge the execution of the movement. 

Introduce static movements first to localize the vibration and to minimize any upward travel. Your client should 

become acclimated to the mode of training before progressing into more dynamic movements. 

Static 

Static Variable 

Pulse 

Dynamic 

Get in deepest position, while 

remaining painfree. Hold the 

exercise position indicated to 

the point where most muscle 

tension is created. 

Assume static position. Move 

throughout the exercise, pausing 

at various angles. 

Assume the static exercise position, 

creating tension in the muscle. 

Perform controlled, small and 

shallow “pulse” movements, moving 

in and out of the static position. 

Full range of movement 

throughout exercise. 

2. Increase the number of sets 

per exercise. 

3. Increase the duration of the exercise. 

4. Increase the number of exercises you perform 

per fitness element. 

5. Decrease rest period between exercises. 

6. If using proMOTION technology, incorporate 

these progressions: 

a. Increase the speed of the movement. 

b. Increase the tension from Low to High. 

7. Increase frequency, then amplitude. 

30Hz / Low 

35Hz / Low 

40Hz / Low 

30Hz / High 

35Hz / High 

40Hz / High 

Coaching Tips 

· Never put your head, chest or spine in direct 

contact with the machine’s platform. 

· Extending the knee and elbow joints will cause 

more vibration travel to the head. To minimize this 

effect, avoid locking the joints. Maintain a soft 

bend in the knee when standing on the platform. 

· Keep your muscles engaged. 

· Be cautious of overtraining, as it can tax the 

nervous system. We recommend training on 

the Power Plate machine 2–3 per week for 30 

minutes. You can use the machine for Stretch 

and Massage every day. 

· Drink plenty of water before, during and after 

ever session. 

· Do not hang on the handlebars. 

· When using proMOTION cables: 

- Exercising close to the platform will optimize 

vibration travel. 

- Perform a full range of movement to return the 

cable to the vibration source. 

- Vertical movements carry more vibration travel 

than horizontal movements. 

- Integrated movements (exercises on the 

machine’s platform) are more difficult than 

isolation exercises. 

10–11 


Basic Program Design 

Every Power Plate training session is made up of Five Elements of effective 

training: Stretch, Balance, Core, Strength and Massage. 

We recommend a basic 30-minute Power Plate workout consisting of: 

Stretch: 3–4 exercises 

Balance: 1–2 exercises 

Core: 2–3 exercises 

Strength: 4–8 exercises 

Massage: 2–4 exercises 

This basic program design is a very general outline and depending on you or your clients’ needs, you may wish to 

incorporate more exercises in one of the elements and less from another. For example, if your goal is improved balance, 

you would possibly perform more exercises in the balance section and fewer in the strength portion. 

www.powerplate.com

Symbols 

Frequency 

Time 

Amplitude 

proMOTION 

Mat Recommended 

Increased Vibration Travel 

12–13 


Stretch 

Stretch 

Massage 

Balance 

Strength 

Core

Stretch 

Stretch is simply the preparation of your body and its required systems needed to 

move optimally, whether in the training session, in competition or in everyday life. 

There are many systems that must be warmed up before this can happen, 

including the nerves, joints, muscles, and the cardiovascular and energy 

systems. One of the most powerful applications of the Power Plate machine is 

that it delivers just this. 

Through Acceleration Training , there is an increase in blood flow to passive 

and active structures, an excitement of the neuromuscular system, and a 

preparation of connective tissue. 

The result of all of this is that in as little as a few short minutes, your body and its 

systems are ready for movement with far greater body awareness. 

Stretch can be performed every day. For tight areas, you can pre-massage areas 

before stretching. Always get into position first before turning the machine on. 

During the warm-up, stay engaged in the stretch and try to improve your range. 

Stretch on a Power Plate machine: 

· Increases blood flow to passive and active structures. 

· Causes an excitement of the neuromuscular system. 

· Triggers a preparation of connective tissue. 

12-13 Discover the Difference

Kneeling Quad / Hip Flexor Stretch with Support 

Variations 

Kneeling Quad / 

Hip Flexor Stretch 

Standing Quad / 


with Support 





with Reach 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

30 Sec 

Low 

1–2 

N/A 

Coaching Tips 

Hold on to the handlebars with your right hand and place your right knee on the platform with your toes in a flexed 

position. Lean away from the machine until you feel a comfortable stretch in your hip flexor and quad. Keep your 

chest up and stay engaged. 

www.powerplate.com

Standing Single Leg Hamstring Stretch 

Variations 

Standing Single Leg 

Hamstring Stretch with 

Support 

Standing Double Leg 

Hamstring Stretch 


Stretch with Reach 


Hamstring Stretch with 

Support 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

30 Sec 

Low 

1–2 

N/A 

Coaching Tips 

Facing the machine, place the heel of your right foot on the platform, flexing the toes. Keep your chest up and 

lean forward. 

16–17 


Seated Glute / Hip Stretch 

Variations 

Seated Glute / Hip Cross 

Over Stretch 

Seated Glute / Hip 

Stretch with Rotation 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

30 Sec 

Low 

1–2 

N/A 

Coaching Tips 

Place your right glute and leg, bent at 45 degree angle, across the platform. Using your left leg for support, lean 

forward into the machine. Keep your chest up, and you hips square and level. 

www.powerplate.com

Standing Groin / Inner Thigh Stretch 

Variations 

Standing Groin / Inner 

Thigh Stretch with Reach 

Kneeling Bent Knee Groin 

/ Inner Thigh Stretch 

Kneeling Straight Leg 

Groin/Inner Thigh Stretch 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

30 Sec 

Low 

1–2 

N/A 

Coaching Tips 

Place your right foot on platform, keeping your right leg straight. Bend into a slight squat with your left leg. Keep your 

chest up and your weight distributed evenly between both legs. 

18–19 


Calf Stretch 

Variations 

Calf Stretch with Foam 

Roller 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

30 Sec 

Low 

1–2 

N/A 

Coaching Tips 

Standing on the platform, drop your right heel off the machine. Your right leg should be straight and your left leg 

should be bent. Lean forward and hold on to the handlebars for support. 

www.powerplate.com

Kneeling Chest Stretch 

Variations 


with Foam Roller 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

30 Sec 

Low 

1–2 

N/A 

Coaching Tips 

With your right side facing the machine, place your right forearm on the platform with your elbow bent at 90 

degrees. Slowly lower your body to the floor until you feel a comfortable stretch. 

20–21 


Kneeling Lat Stretch 

Variations 

Kneeling Lat Stretch with 

bent Elbows 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

30 Sec 

Low 

1–2 

N/A 

Coaching Tips 

Kneel on the floor and place both arms on the platform, keeping them straight. Slowly sit back onto your heels. Sink 

chest toward the floor. 

www.powerplate.com

Kneeling Posterial Shoulder Stretch 

Variations 

Kneeling Shoulder Cross 

Stretch 

Standing Shoulder / Neck 

Stretch 

Standing External 

Rotation 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

30 Sec 

Low 

1–2 

N/A 

Coaching Tips 

With your right side facing the machine, place your left forearm on the platform. Slowly lower your body to the floor 

until you feel a comfortable stretch. 

22–23 


Balance 

Balance 

Stretch 

Core 

Massage 

Strength 

www.powerplatehealthcare.com

Balance 

Balance requires tremendous neuromuscular system function and integration. 

Our ability to create and correct efficient movement is the very foundation 

for all other factors of fitness and performance, such as strength, power and 

agility, to be enhanced. 

Therefore, it is crucial that one develops stability and coordination throughout 

the whole body to achieve maximum results in all other goals. 

The Power Plate ® machine enhances our nervous system’s capacity to recruit 

more motor units, improve firing rates and synchronization. It does this in 

demand to the machine’s vibrations, meaning the body must respond 30–40 

times per second. 

Balance on a Power Plate machine: 

· Recruits more motor units. 

· Improves firing rates and synchronization. 


Four Point Stance with Diagonal Reach 

Variations 

Four Point Stance with 

Leg Raise 


Diagonal Hand and 

Knee Lift 


Hand Lift 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

30 Sec 

Low 

1–2 

1 : 2 

Coaching Tips 

Place your hands and knees on the platform. Raise your right arm and left leg for a two-count, return and alternate. 

Avoid rotating or shifting hips and shoulders. 

www.powerplate.com

Single Leg Balance 

Variations 

Single Leg Balance with 

Excursion 

Single Leg Balance 

with Reach 


Rotational Reach 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

30 Sec 

Low 

1–2 

1 : 2 

Coaching Tips 

Stand on the platform and bend your right knee. Lift your left leg, keeping your chest up. If needed, use the 

handlebars to regress the movement. 

26-27 


Single Leg RDL with Reach 

Variations 

Single Leg RDL with 

Support 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

30 Sec 

Low 

1–2 

1 : 2 

Coaching Tips 

Standing on the platform, keep your right leg in a soft-lock position. Bend forward at the hips so your chest is 

parallel to the floor and hold. Raise your left leg and reach out with both arms. Your hips should be parallel to 

the floor. 

www.powerplate.com

Push-up / Press-up to Stabilization 

Variations 

Kneeling Push-up / 

Press-up to Stabilization 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

30 Sec 

Low 

1–2 

1 : 2 

Coaching Tips 

Begin in a push-up position with your hands on the platform and your legs wide apart for support. Lift your left arm 

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 

shoulder. 

28–29 


Core 

Core 

Balance 

Strength 

Stretch 

Massage 


Core 

A strong and stable core is the foundation of all strength and conditioning 

programs, as they create stability and efficiency for all other movements 

throughout the kinetic chain. Furthermore, it helps prevent injury and 

movement imbalances—often the result of a weak and unstable core. 

Through Acceleration Training , Power Plate ® machines create whole chain 

spinal reflex actions, ensuring that all movements engage the core. 

Equally impressive, the Power Plate machine’s multi-dimensional stimulus 

is optimally designed to condition the core safely in all planes, making it an 

excellent tool for achieving stability, strength and power. 

Core exercises on a Power Plate machine: 

· Creates whole chain spinal reflex actions, ensuring that all 

movements engage the core. 

· Conditions the core safely in all planes, making it an excellent tool 

for achieving stability, strength and power. 


Glute Bridge 

Variations 

Glute Bridge with March 

Single Leg Glute Bridge 

Glute Bridge on a 

Stability Ball 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–2 

1 : 2 

Coaching Tips 

Lie supine on a step in front of the machine, flex your toes, dorsiflex your ankles and drive your heels into 

the platform. Lift your hips to a 45 degree angle and hold. Your arms can be crossed or up in the air. Avoid 

overextension in the lumbar spine. 

www.powerplate.com

Plank 

Variations 

Plank with Bent Knee Plank with Hip Flexion Plank with Hip Extension Single Arm Plank 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–2 

1 : 2 

Coaching Tips 

Place your forearms on the platform, making a fist with each hand. Place feet shoulder-width apart on the floor. 

Squeeze your glutes, push out of your shoulders and hold. Emphasis should be in forearms, not elbows. 

32–33 


Plank on the Floor 

Variations 

Kneeling Plank on the 

Floor with Stability Ball 

Kneeling Plank on the 

Floor with Stability Ball 

Rollout 

Plank on the Floor with 

Stability Ball 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–2 

1 : 2 

Coaching Tips 

Place your toes on the platform and your forearms on the floor, making a fist with each hand. Squeeze your glutes 

and sit back on your heels. Keeping your back flat, push out of your shoulders and hold. 

www.powerplate.com

Side Plank with Staggered Stance 

Variations 

Kneeling Side Plank Side Plank with Reach Reverse Side Plank 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–2 

1 : 2 

Coaching Tips 

With your right side facing the machine, place your right forearm on the platform, making a fist with your right hand. 

Stagger your ankles, lift your hips to a 45 degree angle and hold. 

34–35 


V-Sit with Feet on the Floor 

Variations 

V-Sit with Support V-Sit with Bicycle V-Sit on the Machine V-Sit with Raised Feet 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–2 

1 : 2 

Coaching Tips 

Sit on the platform, lean back to a comfortable position and hold. Keep your chest up. 

www.powerplate.com

Wood Chop on the Floor 

Variations 

Wood Chop on the 

Machine 

Wood Chop with 

Lateral Lunge 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–2 

1 : 2 

Coaching Tips 

Facing the machine, hold onto the right side proMOTION cable with both hands, keeping a slight bend in both 

knees. Pull the cable from low on the right to up on the left, allowing your torso and hips to pivot following the path 

of the arms. Return to your starting position and repeat. 

36–37 


Strength 

Strength 

Massage 

Core 

Balance 

Stretch 


Strength 

Acceleration Training has been proven to significantly enhance static, 

dynamic and explosive strength, both acutely and over time. 

Furthermore, we also see an improved intra-muscular and inter-muscular 

coordination, which means the body is firing more muscle fibers— at the right 

time, in the right order and at the right speed. 

Due to the rapid speed of the muscle contractions, the body must recruit its 

most powerful (fast twitch) muscle fibers to work, which in turn produces our 

greatest force. 

However, because of the sheer number of contractions that body must 

do over time, we must also use our endurance and stabilizer (slow twitch) 

muscle fibers. 

Strength exercises on a Power Plate machine: 

· Recruits the body’s most powerful (fast twitch) muscle fibers to 

work, which in turn produces our greatest force, due to the rapid 

speed of the muscle contractions. 

· Recruits endurance and stabilizer (slow twitch) muscle fibers 

because of the sheer number of contractions that body must do 

over time. 


Squat 

Variations 

Loaded Squat with 

Straight Arms 

Loaded Squat Overhead Squat Plyo Squat 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Stand on the platform and lower down into a squat position by flexing your hips and knees. Keep your chest up and 

your weight equally distributed between both feet. If needed, use the handlebars for support. 

www.powerplate.com

Single Leg Squat 

Variations 

Single Leg Squat with 

Bicep Curl 

Single Leg Squat with 

Lateral Raise 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Stand on the platform and sit back into a squat position by flexing your hips and knees. Keeping your chest up, lift 

one foot off of the platform. Slowly stand up without locking your knees, then move back into a squat. 

40–41 


Step Lunge 

Variations 

Reverse Step Lunge 

Lateral Step Lunge 

Transverse Step Lunge 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Facing the machine, begin with both feet on a step. Keeping your chest up, step forward with your left leg and bend 

into a lunge. Hold for a two-count and return your left leg to the step. 

www.powerplate.com

Step Up 

Variations 

Step Up with Support 

Transverse Step Down 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Facing the machine, place your right foot on the platform. Bend both knees and lower down into a lunge, keeping 

your shoulders directly over your hips. Push off of your back left foot as you step up onto the platform on your right 

foot and pull your left knee up. Return to your starting position by stepping back onto the floor with your left foot, 

bending both knees into a lunge. Repeat the movement. 

42–43 


Split Squat 

Variations 

Split Squat with 

Bicep Curl 


Front Raise 


Shoulder Press 


a Stability Ball 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Place your right foot on the platform and the toes on your left foot on a step. Keep your chest up, maintaining a 

45 degree bend in both knees. 

www.powerplate.com

Calf Raise 

Variations 

Bent Knee Calf Raise 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Stand on the platform facing the machine. Hold on to the handlebars, bend at the waist, lift your heels and return. 

44–45 


Single Leg RDL with Support 

Variations 

Single Leg RDL 

with Reach 

Single Leg RDL 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

With your right side facing the machine, place your left foot on the platform, keeping your knee in a soft-lock 

position. Hold the handlebars with your right hand for stability. Lift your right leg behind you and grab the strap 

halfway up with your left hand. Keep arm straight and pull up, maintaining tension in the strap. 

www.powerplate.com

Deadlift 

Variations 

Single Leg Deadlift Single Arm Deadlift Dynamic Deadlift 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Facing away from the machine, stand on the platform with a wide stance. Get into a squat position and grab the 

straps with a neutral grip at the base. Keeping your arms straight and inside of your knees, pull the straps straight 

up. Maintain tension in the straps. 

46–47 


Bicep Curl on the Floor 

Variations 

Static Bicep Curl on 

the Floor 

Static Bicep Curl on the 

Machine 

Hammer Curl 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Facing the machine, hold one proMOTION cable in each hand in an underhand grip. Flex at the elbows and come 

into a bicep curl. Keep your elbows stable and at your sides while your chest stays lifted. Lower your forearms back 

down to their starting position and repeat. 

www.powerplate.com

Kneeling Shoulder Press 

Variations 

Kneeling Single Arm 

Shoulder Press 

Standing Shoulder Press 

Squat to Shoulder Press 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Kneel facing the machine and hold one proMOTION cable in each hand with your elbows bent at 90 degrees and 

arms parallel to your body. Extend at your elbows as arms travel upward. Keep your chest lifted and directly over 

your hips. Return to your starting position by flexing at the elbows and lowering your arms and repeat. 

48–49 


Standing Front Raise 

Variations 

Integrated Front Raise 

Seated Front Raise 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Stand facing the machine and hold one proMOTION cable in each hand in a pronated grip. Slightly bend your 

knees, and with straight arms, flex at your shoulders to lift your arms straight out in front of you. Raise your arms to 

shoulder height, then return to your starting position and repeat. Keep your shoulders directly over your hips. 

www.powerplate.com

Standing Lateral Raise 

Variations 

Static Lateral Raise Integrated Lateral Raise Integrated Single Leg 

Lateral Raise 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Stand facing the machine and hold one proMOTION cable in each hand in a neutral grip. Slightly bend your knees 

and arms as you abduct at your shoulders to lift your arms straight out to the side. Raise your arms to shoulder 

height, then return to your starting position and repeat. Keep your shoulders directly over your hips. 

50–51 


Standing Chest Fly 

Variations 

Seated Chest Fly 

Do not progress to High Amplitude. 

Single Arm Chest Fly 

Integrated Chest Fly with 

Raised Feet 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Stand facing away from the machine and hold one proMOTION cable in each hand in a neutral grip. Slightly bend 

at your knees with your arms out to your side at shoulder height slightly bent. Horizontally adduct your arms so that 

they meet in front of your chest and remain at shoulder height. Return to your starting position and repeat. Keep 

your shoulders directly over your hips. 

www.powerplate.com

Standing Chest Press 

Variations 

Seated Chest Press 

Do not progress to High Amplitude. 

Single Arm Chest Press 

Integrated Chest Press 

with Raised Feet 

Static Standing Chest 

Press 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Stand facing away from the machine and hold one proMOTION cable in each hand in a pronated grip. Slightly bend 

at your knees with your arms out to your side at shoulder level and bent at 90 degrees. Extend at your elbows to 

straighten your arms so that they meet in front of your chest and remain at shoulder height. Flex at your elbow to 

return to your starting position and repeat. Keep your shoulders directly over your hips. 

52–53 


Bent Over Reverse Fly 

Variations 

Standing Reverse Fly 

Bent Over Single Arm 

Reverse Fly 

Integrated Reverse Fly 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Stand facing the machine and hold one proMOTION cable in each hand in a neutral grip. Bend at your knees and 

waist to lower your chest toward the platform. Keep a flat back and arms down in front of your chest. With slightly 

bent arms, abduct at your shoulders and retract your scapula so that they end at shoulder height. Return to your 

starting position by adducting your shoulders and repeat. 

www.powerplate.com

Low Row 

Variations 

Static Low Row High Row Integrated Row Integrated Single Arm 

Row 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Stand facing the machine and hold one proMOTION cable in each hand in a neutral grip. Slightly bend at your knees 

with your feet hip-width apart and bend forward slightly at your waist. Flex at your elbows as you pull the cables 

toward you and retract at the scapula. Avoid hyperextension in the lumbar spine and neck. Return to your starting 

position and repeat. 

54–55 


Tricep Dip 

Variations 

Elevated Tricep Dip Tricep Kick Back Overhead Tricep 

Extension 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Facing away from the machine, place your hands on the edge of the platform. Extend your legs in front of you. Drop 

to a 90 degree bend in your elbows and hold. 

www.powerplate.com

Push-up / Press-up 

Variations 

Kneeling Push-up / 

Press-up 

Push-up / Press-up with 

a Stability Ball 

Cross Over Push-up / 

Press-up 

Power Push-up / 

Press-up 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

30 Hz 

45 Sec 

Low 

1–3 

1 : 1½ 

Coaching Tips 

Place your hands on the platform and your feet on the floor. Lower your body until your elbows are bent at 90 

degrees. Hold this static position and squeeze your chest muscles. 

56–57 


Massage 

Massage 

Strength 

Stretch 

Core 

Balance 


Massage 

Following exercise, physiological systems–such as the circulatory, metabolic, 

connective, nervous, and hormonal–need massage to rejuvenate and improve 

performance. 

The Power Plate ® machine is a proven method for positively impacting on 

each of these systems, thus facilitating an optimal environment for positive 

change and growth. 

Massage on a Power Plate machine: 

· Lowers stress hormones. 

· Increases blood and lymphatic circulation. 

· Promotes remodeling of bone and connective tissue. 

· Relaxes the nervous system. 


Quad Massage with Step 

Variations 

Quad Massage with 

Ankles Elevated 

Quad Massage 

Quad Massage with 

Foam Roller 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

40 Hz 

60 Sec 

High 

1–2 

N/A 

Coaching Tips 

Lie face-down on a step. Place as much of your quads on the platform as possible while keeping the pelvis area off. 

Close your eyes and relax. 

www.powerplate.com

Hamstring Massage with Step 

Variations 

Hamstring Massage 

Hamstring Massage with 

Foam Roller 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

40 Hz 

60 Sec 

High 

1–2 

N/A 

Coaching Tips 

Lying face-up on a step, place your glutes against the front of the machine. Straighten your legs across the platform, 

close your eyes and relax. 

60–61 


Lateral Thigh Massage with Step 

Variations 

Lateral Thigh Massage 

Lateral Thigh Massage 

with Foam Roller 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

40 Hz 

60 Sec 

High 

1–2 

N/A 

Coaching Tips 

Place your left hip on the platform, stacking your legs at a 45 degree angle. Use your left arm support your body 

and relax. 

www.powerplate.com

Piriformis Massage 

Variations 

Seated Cross Over 

Massage 

Seated Cross Over 

Massage with Foam 

Roller 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

40 Hz 

60 Sec 

High 

1–2 

N/A 

Coaching Tips 

Place your left hip on the platform, stacking your leg at a 45 degree angle. Pivot your ankles, bring your knees up 

and hold. 

62–63 


Calf Massage 

Variations 

Calf Massage with 

Foam Roller 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

40 Hz 

60 Sec 

High 

1–2 

N/A 

Coaching Tips 

Lie on the floor with the lower half of your leg on the platform. Close your eyes and relax. 

www.powerplate.com

Lumbar Massage 

Variations 

Lumbar Massage with 

Rotation 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

40 Hz 

60 Sec 

Low 

1–2 

N/A 

Coaching Tips 

Lie face-up on a step, placing your lumbar region on the platform. Place your feet against the handlebars, close your 

eyes and relax. 

64–65 


Mid / Low Back Massage 

Variations 


with Rotation 

Back Relaxer 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

40 Hz 

60 Sec 

Low 

1–2 

N/A 

Coaching Tips 

Sit on the floor, placing the mat between you and the machine. Lean back against the machine and flex forward. 

www.powerplate.com

Chest Massage 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

40 Hz 

60 Sec 

High 

1–2 

N/A 

Coaching Tips 

Kneel on the floor in front of the machine. Place your chest and shoulder on the platform. Keep your weight over 

your shoulder. 

66–67 


Trap Massage 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

40 Hz 

60 Sec 

High 

1–2 

N/A 

Coaching Tips 

Sit on the floor in front of the machine. Cross the straps and place on the tight part of your neck. Flex forward and 

curl, pulling the straps tight. Make sure you are not touching the machine. 

www.powerplate.com

Forearm Extensor Massage 

Variations 

Wrist Flexion / Extension 

Massage 

Settings 

Frequency 

Time 

Amplitude 

Sets 

Work : Rest 

40 Hz 

60 Sec 

High 

1–2 

N/A 

Coaching Tips 

Place the top of your left forearm on the platform with your palm facing up. Provide manual pressure with your right 

hand. When time runs out, flip your left arm so that your palm is facing down. 

68–69 


Power Plate Workouts 


Power Basic Workout 

Stretch 

30 Hz 

30 Sec 

Low 

Standing Quad/Hip Flexor 

Stretch (page 15) 

Standing Single Leg Hamstring 

Stretch with Support (page 16) 

Standing Groin / Inner Thigh 


Kneeling Lat Stretch (page 21) 

Balance 

30 Hz 30 Sec Low Core 

30 Hz 

45 Sec 

Low 

Single Leg Balance (page 26) 


(page 45) 

Glute Bridge (page 31) Plank (page 32) 

Strength 

30 Hz 

45 Sec 

Low 

Split Squat (page 43) Push-up / Press-up (page 56) Squat (page 35) Static Low Row (page 54) 

High Amplitude 

Step Up (page 42) 

Single Knee Shoulder Press 

(page 48) High Amplitude 

Static Low Row (page 54) 

High Amplitude 

Lateral Step Lunge (page 41) 

Massage 

40 Hz 

60 Sec 

High 

Quad Massage (page 59) Hamstring Massage (page 60) Lateral Thigh Massage 

(page 61) 


(page 65) Low Amplitude 

70–71 


Power Basic Workout with proMOTION 

Stretch 

30 Hz 

30 Sec 

Low 








Balance 


30 Hz 

45 Sec 

Low 



(page 27) 

Glute Bridge (page 31) Plank (page 32) 

Strength 

30 Hz 

45 Sec 

Low 

Split Squat (page 43) Push-up / Press-up (page 56) Loaded Squat (page 39) Standing Low Row (page 54) 

Step Up (page 42) Standing Chest Fly (page 51) Bent Over Reverse Fly (page 53) Deadlift (page 46) 

Massage 

40 Hz 

60 Sec 

High 

Quad Massage (page 58) Hamstring Massage (page 59) Lateral Thigh Massage 

(page 61) 




Power Intermediate Workout 

Stretch 

30 Hz 

30 Sec 

Low 


Stretch with Reach (page 15) 

Standing Double Leg Hamstring 



(page 20) 

Kneeling Posterial Shoulder 


Balance 


30 Hz 

45 Sec 

Low 

Four Point Stance with Diagonal 

Reach (page 25) 


Single Leg Glute Bridge 

(page 31) 

Single Arm Plank (page 32) 

Strength 

45 Hz 

45 Sec 

Low 

Static Bicep Curl on the Floor 

(page 47) 

Push-up / Press-up with a 

Stability Ball (page 56) 

Step Lunge (page 41) Integrated Row (page 54) 

Static Lateral Raise (page 50) 



Integrated Row (page 54) Deadlift (page 46) 

Massage 

40 Hz 

60 Sec 

High 

Quad Massage (page 58) Hamstring Massage (page 59) Piriformis Massage (page 62) Lumbar Massage (page 64) 

Low Amplitude 

72–73 


Power Intermediate Workout with proMOTION 

Stretch 

30 Hz 

30 Sec 

Low 








Balance 


30 Hz 

45 Sec 

Low 

Single Leg Balance (page 26) Single Leg RDL with Y (page 27) Single Leg Glute Bridge 

(page 31) 

Wood Chop on the Floor 

(page 36) 

Strength 

40 Hz 

45 Sec 

Low 

Loaded Squat (page 38) 



Step Up (page 42) Low Row (page 54) 

Lateral Step Lunge (page 41) Single Arm Chest Fly (page 51) Single Leg RDL (page 45) Bent Over Reverse Fly (page 53) 

Massage 

40 Hz 

60 Sec 

High 

Quad Massage (page 59) Hamstring Massage (page 60) Lateral Thigh Massage (page 61) Mid / Low Back Massage 


www.powerplate.com

Power Advanced Workout 

Stretch 

30 Hz 

30 Sec 

Low 






(page 17) 

Calf Stretch (page 19) 

Balance 


30 Hz 

30 Sec 

Low 


Rotational Reach (page 26) 

Push-up / Press-up to 

Stabilization (page 28) 

Reverse Side Plank (page 30) V-Sit on the Machine (page 35) 

Strength 

40 Hz 

45 Sec 

Low 

Single Leg Squat (page 40 

Power Push-up / Press-up 

(page 56) 


(page 41) 

Integrated Row (page 54) 

Single Knee Shoulder Press 

(page 48) 

Single Leg RDL (page 45) Integrated Row (page 54) Deadlift (page 46) 

Massage 

40 Hz 

60 Sec 

High 

Quad Massage (page 59) Hamstring Massage (page 60) Piriformis Massage (page 62) Trap Massage (page 67) 

Low Amplitude 

74–75 


Power Advanced Workout with proMOTION 

Stretch 

30 Hz 

30 Sec 

Low 






(page 17) 

Calf Stretch (page 19) 

Balance 


30 Hz 

45 Sec 

Low 


Rotational Reach (page 26) 

Push-up / Press-up to 

Stabilization (page 28) 

Wood Chop on the Machine 

(page 36) 

V-Sit on the Machine (page 35) 

Strength 

40 Hz 

45 Sec 

Low 

Split Squat with Shoulder Raise 

(page 43) 

Power Push-up / Press-up 

(page 56) 


(page 41) 

Low Row (page 54) 

Loaded Squat (page 38) Standing Chest Fly (page 51) Bent Over Reverse Fly (page 53) Dynamic Deadlift (page 46) 

Massage 

40 Hz 

60 Sec 

High 

Quad Massage (page 59) Hamstring Massage (page 60) Piriformis Massage (page 62) Trap Massage (page 67) 

Low Amplitude 

www.powerplate.com

Power Plate Strength Solutions 

Designed in conjunction with Athletes’ Performance, the 

following two pages compare a traditional strength and 

conditioning regimen with Power Plate training techniques 

as a method to solicit high-level adaption through the 

entire strength and conditioning program. 

Stretch (Movement Preparation) 

A series of exercises designed to increase core 

temperature, increase circulation to working musculature, 

increase extensibility and AROM of working musculature, 

and prepare the nervous system for the demand of the 

upcoming session. 

Core (Pillar Strength) 

Exercises designed to solicit activation of the musculature 

of the hips, thorax and shoulders. 

Strength Methods 

Hypertrophy 

A lifting program designed to solicit a hypertrophic effect 

within the working musculature. 

Maximal Strength 

A lifting program designed to increase the maximum 

amount of force that can be developed in a single effort. 

Maximal Power (75% 1RM - velocity emphasis) 

A lifting program designed to increase the maximum 

amount of power that can be developed in a single effort. 

Pre-Activation/Complex Training 

A lifting program designed to activate a maximal amount 

of muscle tissue by contrasting a heavy movement with a 

complimentary explosive movement. 

Massage (Soft Tissue) 

Exercises designed to aid in recovery from the day’s 

training session. 

D = Dynamic 

E = Explosive 

S = Static 

FC = Functional Capacity 

Traditional Solution 

Warm-Up (Movement Preparation) Sets Reps 

Single Leg RDL 1 4 

Lateral Squat 1 4 

Standing Quad Stretch 1 4 

Walking Lunges 1 4 

1/2 Kneeling Hip Flexor Stretch 1 4 

Overhead Squat 1 4 

Knee Hugs 1 4 

Core (Pillar Strength) Sets Reps 

Crunches 1-3 10 

Russian Twists 1-3 10 

Medicine Ball Rotational Throw 1-3 10 

Strength Methods Sets Reps 

Hypertrophy 

Bench Press 4-6 12-15 

Front Squat 4-6 12-15 

Deadlift 4-6 12-15 

Bent over Row 4-6 12-15 

Maximal Strength 





Maximal Power (75% 1RM - velocity emphasis) 





Pre-Activation/Complex Training 

BB Bench Press 4-6 6-1 

Explosive Push-Ups 4-6 3-5 

BB Front Squat 4-6 6-1 

Squat Jumps 4-6 3-5 

2 Arm 2 Leg BB RDL 4-6 6-1 

DB Swings 4-6 3-5 

Pull-Ups 4-6 6-1 

Medicine ball Slams 4-6 3-5 

Massage (Soft Tissue) Sets Time 

Trigger Point 1-2 30 - 45 Sec 

Foam Roll 1-2 30 - 45 Sec 

Stretching 1-2 20 - 30 Sec 

Powered by: 

76–77 


Power Plate Strength Solutions 

Warm-Up Time / Reps Frequency Amplitude Sets Execution 

Standing Hamstring Stretch 30 Sec / 6 Reps 30 Hz Low 1 S - D 

Kneeling Inner Thigh Stretch 30 Sec / 6 Reps 30 Hz Low 1 S - D 

Standing Glute Stetch 30 Sec / 6 Reps 30 Hz Low 1 S - D 

Standing Hip Flexor Stretch 30 Sec / 6 Reps 30 Hz Low 1 S - D 

Standing Neck Stretch 30 Sec / 6 Reps 30 Hz Low 1 S - D 

Kneeling Chest and Shoulder Stretch 30 Sec / 6 Reps 30 Hz Low 1 S - D 

Single Arm Lat Stretch 30 Sec / 6 Reps 30 Hz Low 1 S - D 

Core Time / Reps Frequency Amplitude Sets Execution 

Side Plank with Straight Leg 30-45 Sec / 8-10 30 Hz Low 1-3 S - D 

Glute Bridge with Single Leg Raise 30-45 Sec / 8-10 30 Hz Low 1-3 D 

Plank with Arm/Leg Extension 30-45 Sec / 8-10 30 Hz Low 1-3 D 

Strength Methods Time / Reps Frequency Amplitude Sets Execution 

Hypertrophy (As Primary, +External Load @ 60-70% FC) 

Push-Up 30-60 Sec / 12-15 35-40 Hz High 4-6 S - D 

Squat 30-60 Sec / 12-15 35-40 Hz High 4-6 S - D 

Deadlift 30-60 Sec / 12-15 35-40 Hz High 4-6 S - D 

Bent Over Row 30-60 Sec / 12-15 35-40 Hz High 4-6 S - D 

Hypertrophy (As Complimentary) 

ALT DB Bench Press 12-15 Reps 4-6 

Push-Up ISO hold 30 Sec 35-40 Hz High 4-6 S 

Front Squat/ALT DB Lunges 12-15 Reps 4-6 

Split Squat ISO hold 30 Sec 35-40 Hz High 4-6 S 

2 Arm 2 Leg BB RDL 12-15 Reps 4-6 

2 Arm 2 Leg ISO hold 30 Sec 35-40 Hz High 4-6 S 

Bent Over BB Row 12-15 Reps 4-6 

Bent Over Row ISO Hold 30 Sec 35-40 Hz High 4-6 S 

Maximal Strength (+External Load @ 85-95% FC) 

Push-Up 30-60 Sec / 6-2 35-40 Hz High 4-6 S - D 

Squat 30-60 Sec / 6-2 35-40 Hz High 4-6 S - D 

Deadlift 30-60 Sec / 6-2 35-40 Hz High 4-6 S - D 

Bent Over Row 30-60 Sec / 6-2 35-40 Hz High 4-6 S - D 

Maximal Power 

Push up 30-45 Sec / 6-2 30-40 Hz High 4-6 E 

Split Squat (Front Foot Elevated) 30-45 Sec / 6-2 30-40 Hz High 4-6 E 

Pre-Activation/Complex Training (Complete 2-3 sets on the PP before complimenting movement) 

Push-Up 10 Sec 40 Hz High 2-3 S 

BB Bench (@ 85 - 100% FC) 6-1 Reps 3-6 

Squat 10 Sec 40 Hz High 2-3 S 

BB Front Squat 6-1 Reps 3-6 

Deadlift 10 Sec 40 Hz High 2-3 S 

2 Arm 2 Leg BB RDL 6-1 Reps 3-6 

Bent Over Row 10 Sec 40 Hz High 2-3 S 

DB Bent over Row 6-1 Reps 3-6 

Massage (Soft Tissue) Time Settings Settings Sets Execution 

Outter Thigh 30-60 30-40 Hz High 1-2 N/A 

Inner Thigh 30-60 30-40 Hz High 1-2 N/A 

Quadricep 30-60 30-40 Hz High 1-2 N/A 

Calf 30-60 30-40 Hz High 1-2 N/A 

Shoulder 30-60 30-40 Hz High 1-2 N/A 

Trigger Point 30-60 30-40 Hz High 1-2 N/A 

Foam Roll 30-60 30-40 Hz High 1-2 N/A 

www.powerplate.com

Power Plate Golf Solutions Workout 

Phase 1 – General Prep 

Designed in conjunction with Athletes’ Performance, the following two workouts show how you can incorporate Power 

Plate training into a golf program. 

Movement Prep 

Exercise Time/Reps Frequency Amplitude Sets 

Lateral Lunge 30 Sec 30 Hz Low 1 

Inverted Hamstring 30 Sec 30 Hz Low 1 

Sumo Squat 30 Sec 30 Hz Low 1 

Downward Dog 30 Sec 30 Hz Low 1 

World’s Greatest Stretch 30 Sec 30 Hz Low 1 

Total Body #1 30 Sec 30 Hz Low 1 


Core/Balance 


Prone Pillar 30 Sec 30 Hz Low/High 1-2 

Side Pillar 30 Sec 30 Hz Low/High 1-2 

Glute Bridge 30 Sec 30 Hz Low/High 1-2 

Single Leg Balance 30 Sec 30 Hz Low 1-2 

Strength Training 


Push Up 30 Sec 40 Hz Low 2-3 

Single Leg RDL 10 Reps 2-3 

Stability Lift - Half Kneeling 10 Reps 2-3 

Standing Pull Progression 30 Sec 40 Hz Low 2-3 

Squat 30 Sec 40 Hz Low 2-3 

Rotational Chop with Cable 8 Reps 1-2 

Y-T-W External Rotation 8 Reps 1-2 

Regeneration 


Hip & Quadricep Massage 60 Sec 35 Hz High 1 

Posterior Hip Massage 60 Sec 35 Hz High 1 

Lateral Thigh Massage 60 Sec 35 Hz High 1 

Quad/Hip Flexor Stretch 30 Sec 35 Hz Low 1 

90/90 Stretch with Arm Sweep 8 Reps 1 

Thoracic Rotation - Heel Sit 8 Reps 1 

Dowl Shoulder Rotation 8 Reps 1 


78–79 


Power Plate Golf Solutions Workout 

Phase 2 – Hypertrophy 

Movement Prep 


Lateral Lunge 30 Sec 30 Hz Low 1 

Inverted Hamstring 30 Sec 30 Hz Low 1 

Sumo Squat 30 Sec 30 Hz Low 1 

Downward Dog 30 Sec 30 Hz Low 1 

World's Greatest Stretch 30 Sec 30 Hz Low 1 



Core/Balance 


Prone Pillar 30 Sec 35 Hz Low/High 1-2 

Side Pillar 30 Sec 35 Hz Low/High 1-2 

Glute Bridge 30 Sec 35 Hz Low/High 1-2 

Stork Turns 30 Sec 35 Hz Low 1-2 



Push Up 30 Sec 40 Hz Low 1-2 

Bench Press - Alt DB 8 Reps 2-3 

Single Leg RDL 8 Reps 2-3 

Alternating Pull Down 8 Reps 2-3 

Stability Lift - Split Stance 8 Reps 2-3 

Single Leg Squat 30 Sec 40 Hz Low 2-3 

Bent Over Row - 1 Arm, 1 Leg (Ipsi) 8 Reps 2-3 

PB Leg Curl 8 Reps 2-3 

Rotational Push/Pull with Cable 8 Reps 1-2 

Y-T-W External Rotation 10 Reps 1-2 

Regeneration 


Hip & Quadricep Massage 60 Sec 35 Hz High 1 

Posterior Hip Massage 60 Sec 35 Hz High 1 


Quad/Hip Flexor Stretch 30 Sec 35 Hz Low 1 

90/90 Stretch with Arm Sweep 8 Reps 1 

Thoracic Rotation - Heel Sit 8 Reps 1 

Dowl Shoulder Rotation 8 Reps 1 


www.powerplate.com

Power Plate Knee Rehab Workout 

Designed in conjunction with Athletes’ Performance, this workout shows you how you can use Power Plate training for 

activation and correction for knee injury prevention. This program can be performed within the transitional phase of a 

rehabilitation program or on regeneration day. 

Movement Prep 

Exercise Time/Reps Frequency Amplitude Sets Execution 

Trigger Point Release 30-60 Sec 30 Hz Low 1 - 2 S - D 

Foam Rolling 30-45 Sec 40 Hz High 1 S - D 

90/90 Stretch (lying on back) 30 Sec / 6 Reps 30 Hz Low 1 S - D 

Kneeling Quad / Hip Flexor Stretch 30 Sec 30 Hz Low 1 S 

Adductor Stretch (lateral squat) 30 Sec / 6 Reps 30 Hz Low 1 S - D 

T-Hip Mobility 30 Sec 30 Hz Low 1 D 

CKC Dorsiflexion Stretch 30 Sec 30 Hz Low 1 D 

Core/Balance 


Leg Lock Glute Bridge 30 Sec 30 Hz Low 1 S 

Single Leg Lowering 30 Sec 30 Hz Low 1 D 

Plank w/ Alt Arm Extension 30 Sec 30 Hz Low 1 S 

Plank w/ Alt Leg Extension 30 Sec 30 Hz Low 1 D 

Side Plank 30 Sec 30 Hz Low 1 S 

Side Plank w/ Lateral Abduction 30 Sec 30 Hz Low 1 D 

Resisted Quadruped Diagonals 30 Sec 30 Hz Low 1 S 



External Rotation with Miniband 30 Sec (per leg) 30 Hz Low 1 D 

Walk with Miniband 30 Sec 30 Hz Low 1 D 

Lateral step with Miniband 30 Sec 30 Hz Low 1 D 

Reverse Lunge w/ Opposite Hand Reach 30-45 Sec 30 Hz Low 1 D 

Inverted Hamstring 30 Sec 30 Hz Low 1 D 

Standing Hip Crossover 45 Sec 30 Hz Low 1 D 

Cook Squat 60 Sec 30 Hz Low 1 D 

Regeneration 


Glute 60 Sec 40Hz High 1 

Quadricep 60 Sec 40Hz High 1 

Hamstring 60 Sec 40Hz High 1 

Outter Thigh 60 Sec 40Hz High 1 

Inner Thigh 60 Sec 40Hz High 1 

Tib Anterior 60 Sec 40Hz High 1 


80–81 


Lean Body Mass Workout 

This intermediate workout is for the client who wants to pack on some muscle using traditional exercises in a nontraditional 

manner. 

Warm-Up 

Exercise Time Frequency Amplitude Sets Execution 

Kneeling Hip Flexor Mobilizer 60 Sec 30 Hz Low 1 Keep movement rhythmical; switch sides at 30 sec. 

Bent Over Hamstring Mobilzer 30 Sec 30 Hz Low 1 Turn toes inward (pigeon-toed) and 

subtly sway hips laterally. 

Push-ups with Staggered Hand Position 30 Sec 30 Hz Low 1 

Wide Squat with MB Throw & Catch 30 Sec 30 Hz Low 1 If no partner, swing MB side-side. 

MB = medicine ball 

Workout - Perform each group in a circuit. 


1. Squat to BL Hand Curl with 30 Sec 35 Hz High 3 

proMOTION 

2. DB Stride-Stance Alternating Hands Curl 

20 Sec 

3 

Use a weight that only allows for 20 seconds of motion. 

3. Barbell Squats 

20 Sec 

3 


1. Step Up with Single-Hand Fly 

30 Sec 

35 Hz High 2 

Repeat on the other side. 

2. DB Flat Bench Press 

20 Sec 

2 


3. Barbell Lateral Step Ups 

20 Sec 

2 


1. SLD with BL Hand Pull to Extend 

with proMOTION 

30 Sec 

35 Hz High 3 

2. Barbell Bent-over Rows 

20 Sec 

3 

1. Stride-Stance Squat to Tricep 

Extension with proMOTION 

30 Sec 

35 Hz High 3 

Switch feet after 15 seconds. 

2. DB Lying Alternating Hand Tricep 

Extension 

20 Sec 

3 

3. Barbell Anterior Lunges 

20 Sec 

3 

Repeat on other leg. 

1. Wide Squat with OH Press with 

proMOTION 

30 Sec 

35 Hz High 3 

2. SLS to BL Hand Lateral Raise 

20 Sec 

3 

BL = Bilateral; DB = Dumbbell; SLD = Straight-leg Deadlift; OH = Overhead 

Cool-Down 


Hamstring Massage 60 Sec 40Hz High 1 

Medial Thigh Massage 60 Sec 40Hz High 1 

Low/Mid-Back Massage 60 Sec 40Hz Low 1 

Scan the QR code to watch a 

video of this workout. 


www.powerplate.com

Weight Loss Workout 

This is 30-minute intermediate workout for the client who desires to drop a few pounds in a non-traditional manner. 

Warm-Up 


Standing Hip Flexor Mobilizer 60 Sec 30 Hz Low 1 Keep movement rhythmical and 

switch sides at 30 seconds. 

Prone Functional Crawl 30 Sec 30 Hz Low 1 Alternate foot motion. 

Standing Balloon Taps 30 Sec 30 Hz Low 1 Tap balloon back and forth. 

Workout 


Battling Ropes, Alternating Vertical Lifts 30 Sec 35 Hz Low 3 Alternate hand motion. 

Lateral Shuffle with BL Hand Chest Press with 

proMOTION 

45 Sec 40 Hz High 3 If you do not have proMOTION, 

use a regular cable machine. 

ViPR, Stride-Stance Thread the Needle Lift 30 Sec 35 Hz Low 3 

Lateral Shuffle with BL Hand Pull with proMOTION 45 Sec 40 Hz High 3 If you do not have proMOTION, 

use a regular cable machine. 

Step-up with KB Reaches 60 Sec 35 Hz Low 3 Alternate foot with each Step Up. 

Single-Hand Frontal Plane Pull to Extend 

(Tricep Kickback) 

30 Sec 40 Hz High 3 If you do not have proMOTION, use 

a regular cable machine. Repeat on 

other side. 

Squat to Alternating Hand Curl with proMOTION 30 Sec 35 Hz Low 3 If you do not have proMOTION, use a 

regular cable machine. 

BL = Bilateral; KB = Kettlebell 

Cool-Down 

Exercise Time Frequency Amplitude Sets Coaching Tips 

Calf Massage 60 Sec 40 Hz High 1 


Low/Mid-Back Massage 60 Sec 40 Hz Low 1 




82–83 


Wellness Workout 

This is 30-minute intermediate workout for the wellness client who enjoys a variety of non-traditional movements. 

Warm-Up 


Standing Hip Flexor Mobilizer 60 Sec 30 Hz Low 1 Keep movement rhythmical. Switch sides after 

30 seconds. 

ViPR Anterior-Posterior Shuffle Tilt 30 Sec 1 

Prone Functional Crawl 30 Sec 30 Hz Low 1 

Standing Balloon Taps 30 Sec 30 Hz Low 1 

Stride-Stance ViPR Rowing 30 Sec 1 Row forward and backward. 

Workout 


Squats with ViPR Anterior Press 30 Sec 35 Hz Low 3 

Single-Hand Row to Fly 


60 Sec 40 Hz High 3 If you do not have proMOTION, use a regular cable 

machine. Repeat on other side. 

Diagonal Step Up with OH Reach 30 Sec 35 Hz Low 3 Alternate feet each Step Up. 

Battling Ropes – Circles 30 Sec 3 Perform 15 second in each direction. 

Wide-Stance Squats with MB Reach 30 Sec 35 Hz Low 3 

ViPR Prone Posterior Drag 30 Sec 3 

Anterior Step, Curl Press 


Stride-Stance Squat to Rotational Lifts 


OH = Overhead; MB = Medicine Ball 

30 Sec 40 Hz High 3 Perform standing on the ground. 

Alternate feet each Step Up. 

30 Sec 35 Hz Low 3 If you do not have proMOTION, use a regular cable 

machine. Repeat on other side. 

Cool-Down 


Calf Massage 60 Sec 40 Hz High 1 

Hamstring Massage 60 Sec 40 Hz High 1 

Low/Mid-Back Massage 60 Sec 40 Hz Low 1 




www.powerplate.com

Integration Program – Phase 1 

This Phase 1 Integration Program, provided by NASM, focuses on stabilization endurance training. It includes a mix 

of Power Plate exercises and traditional exercises. 

Warm-Up: Foam Rolling and Stretching 

Exercise 

Time/Reps 

Frequency / 

Tempo Amplitude Sets Execution 

SMR: Calves 30 Sec 1 Use a foam roller. 

SMR: TFL 30 Sec 1 Use a foam roller. 

SMR: Lats 30 Sec 1 Use a foam roller. 

Static: Calves 30 Sec 1 

Static: Kneeling Hip Flexor 30 Sec 1 

Static: Lats 30 Sec 1 

Core / Balance / Reactive Training 

Exercise 

Time/Reps 

Frequency / 


Core: Plank 4 Point 30 Sec 30 Hz Low 1–2 

Core: Ball Bridge 15 Reps Slow 1–2 

Balance: Balance Single Leg 30 Sec 30 Hz Low 1–2 Perform exercise for 15 

seconds on each leg. 

Resistance Training 

Exercise 

Time/Reps 

Frequency / 


Total Body: Ball Wall Squat Curl to Press 15 Reps Slow 1–2 

Chest: Push-Up 30 Sec 30 Hz Low 1–2 

Back: Standing Cable Row 15 Reps Slow 1–2 

Shoulders: Single-leg Overhead Press 15 Reps Slow 1–2 

Legs: Step-Up to Balance 30 Sec 30 Hz Low 1–2 

Cool-Down 

Exercise 

Time/Reps 

Frequency / 


Massage: Calves 60 Sec 35 Hz High 1–2 

Massage: TFL/VL/ITB 60 Sec 35 Hz High 1–2 

Static: Calves 30 Sec 1–2 

Static: Kneeling Hip Flexor 30 Sec 1–2 


84–85 



This Phase 2 Integration Program, provided by NASM, focuses on strength endurance training. It includes a mix of 

Power Plate ® exercises and traditional exercises. 


Exercise 

Time/Reps 

Frequency/ 





Active: Calves 5-10 Reps 1 

Active: Kneeling Hip Flexor 5-10 Reps 1 

Active: Lats 5-10 Reps 1 Perform exercise with a stability ball. 


Exercise 

Time/Reps 

Frequency/ 


Core: Ball Crunch 12 Reps 2–3 

Balance: Single-Leg Squat 45 Sec 35 Hz Low 2–3 With Mat 

Reactive: Squat Jumps 10 Reps 2–3 


Exercise 

Total-Body: Iso Single Leg 

Quarter Squat w/ Scaption 

Chest: 

1. Bench Press 

2. Push-Up 

Back: 

1. Iso Row (off the machine) 

2. Single-Leg Cable Row 

Legs: 

1. Iso Deadlift 

2. Side Lunge to Balance 

Time/Reps 

Frequency/ 


45 Reps 40 Hz Low 2-3 Perform exercise for 22 seconds 

on each leg. 

12 Reps 

12 Reps 

30 Sec 

12 Reps 

30 Sec 

12 Reps 

Moderate 

40 Hz 

40 Hz 

Slow 

40 Hz 

Controlled 

Low 2–3 

2–3 

Low 2–3 

2–3 

Low 2–3 

2–3 

Perform as a super set. 



Cool-Down 

Exercise 

Time/Reps 

Frequency/ 






www.powerplate.com


This Phase 3 Integration Program, provided by NASM, focuses on hypertrophy training. It includes a mix of Power 

Plate exercises and traditional exercises. 


Exercise 

Time/Reps 

Frequency / 





Static: Calves 5–10 Reps 1 

Static: Kneeling Hip Flexor 5–10 Reps 1 

Static: Lats 5–10 Reps 1 


Exercise 

Time/Reps 

Frequency / 


Core: Knee Ups 10 Reps 2 

Balance: Single-Leg Romanian Deadlift 30 Sec 40 Hz Low 2 

Reactive: Lunge Jumps 10 Reps 2 


Exercise 

Time/Reps 

Frequency / 


Total-Body: Dynamic Squat to Curl 45 Reps 40 Hz Low 3–4 

Chest: Bench Press 8 Reps Moderate 3–4 

Back: Lat Pull-Down 8 Reps Moderate 3–4 

Shoulders: Seated Shoulder Press 45 Reps 40 Hz High 3–4 Sitting on a step in front of the 

Power Plate machine. 

Legs: DB Lunge: Sagittal Plane 8 Reps Moderate 3–4 

Cool-Down 

Exercise 

Time/Reps 

Frequency / 







86–87 



This Phase 4 Integration Program, provided by NASM, focuses on maximal training. It includes a mix of Power Plate ® 

exercises and traditional exercises. 


Exercise 

Time / Reps 

Frequency / 





Active: Calves 5-10 Reps 1 

Active: Kneeling Hip Flexor 5-10 Reps 1 

Active: Lats 5-10 Reps 1 


Exercise 

Time / Reps 

Frequency / 


Core: Seated V Crunch 30 Sec 40 Hz Low 2 

Balance: 

Lunge to Balance Lateral 

30 Sec 40 Hz Low 2 Use a step to create a 

level surface. 

Reactive: Power Step-Ups 10 Reps 2 


Exercise 

Time / Reps 

Frequency / 


Chest: Bench Press 3–5 Reps Controlled 4–6 Incorporate warm-up sets prior to 

heavy sets. 

Back: Seated Cable Row 3–5 Reps Controlled 4–6 Incorporate warm-up sets prior to 

heavy sets. 

Shoulders: Seated Overhead 

Dumbbell Press 

3–5 Reps Controlled 4–6 Incorporate warm-up sets prior to 

heavy sets. 

Legs: Barbell Squat 3–5 Reps Controlled 4–6 Incorporate warm-up sets prior to 

heavy sets. 

Cool-Down 

Exercise 

Time / Reps 

Frequency / 

Tempo Amplitude Sets Coaching Tip 

Massage: Calves 60 Sec 40 Hz High 1–2 With Mat 

Massage: TFL/VL/ITB 60 Sec 40 Hz High 1–2 With Mat 




www.powerplate.com


This Phase 5 Integration Program, provided by NASM, focuses on power training. It includes a mix of Power Plate ® 

exercises and traditional exercises. 


Exercise 

Time / Reps 

Frequency / 





Dynamic: Resisted Side-Steps 30 Sec 30 Hz Low 1 

Dynamic: Prisoner Squats 30 Sec 30 Hz Low 1 



Exercise 

Time / Reps 

Frequency / 


Core: Ball Bridge 45 Sec 40 Hz Low 2 

Core: Seated V Chest Pass 45 Sec 40 Hz Low 2 

Balance: Single-leg Box 

Jump to Stabilization 

10 Reps 2 


Exercise 

Chest: 


2. Medicine Ball Chest Pass 

(on machine) 

Back: 

1. Lat Pulldown 

2. Soccer Throw Standing 

(on machine) 

Shoulders: 

1. Seated Overhead Press 

2. Scoop Toss Standing 

(on machine) 

Legs: 

1. Deadlift 

2. Box Jumps 

Chest: 


2. Medicine Ball Chest Pass 

(on machine) 

Time / Reps 

6 Reps 

45 Sec 

6 Reps 

45 Sec 

6 Reps 

45 Sec 

6 Reps 

10 Reps 

6 Reps 

45 Sec 

Frequency / 


Controlled 

30 Hz Low 

Controlled 

30 Hz High 

Controlled 

30 Hz High 

Controlled 

Explosive 

Controlled 

30 Hz Low 

3–5 

3–5 

3–5 

3–5 

3–5 

3–5 

3–5 

3–5 

3–5 

3–5 






Cool-Down 

Exercise 

Time / Reps 

Frequency / 






88–89 


Resources 


First Impression Demonstration 

The First Impression Demonstration is a crucial component to the product and to enforce a positive encounter during 

a first experience with the Power Plate ® machine. We always prefer to have the first exposure to the machine be as 

controlled as possible. People will have many questions prior to the demonstration, so we recommend that you answer 

their questions throughout or afterward. Let the machine do most of the talking! The three areas that make the fastest 

impact are Stretch, Strength and Massage. Remember to localize the vibration to the focused muscle group and 

minimize travel to the head. Here are step-by-step instructions for giving an excellent first impression demonstration: 

1. Introduction 

30 Hz 

30 Sec 

Low 

2. Passive Hamstring 

30 Hz 

30 Sec 

Low 

· Have your client place one foot on the machine’s platform and 

push their weight into that foot. Place one hand on the thigh to 

feel the vibration. 

· Explain the application of force using acceleration instead of mass. 

· Explain how a reflex is an involuntary muscle contraction. The 

machine allows for a large volume of work in a short amount of time. 

· Explain the distribution of force—the machine is getting you stronger 

in a pain-free position. 

· Multiple health benefits in a single fitness tool—strength, circulation, 

weight loss and bone growth. 

· Stretching on a Power Plate machine improves flexibility, mobility and 

blood flow. 

· Be sure to have your client perform the stretch on both legs. 

3. Squat 

30 Hz 

45 Sec 

Low 

· Challenge your client with a squat, but keep your client’s ability level 

in mind, and use modifications if necessary. 

· If you are working with an untrained client, he or she may need to 

hold on to the handlebars for support. 

· If you are working with a very fit client of elite athlete, you may want to 

incorporate a bicep curl or dynamic movement. 

4. Push-Up 

30 Hz 

45 Sec 

Low 

· Keep your client in mind and use modifications if necessary. 

· If you are working with an untrained client, he or she might need to 

perform the exercise on their knees. 

· If you are working with a very fit client of elite athlete, you may want to 

put their his or her feet on a step or stability ball. 

90–91 


5. Row 

30 Hz 

45 Sec 

Low 

· Introduce proMOTION to your client with a Low Row. 

· Up to 80% of the vibration is transferred to handles by the 

Vectran ® cables. 

· Cables were originally developed for the NASA space program 

and are five times stronger than steel. 

· The faster your clients pulls the cables, the more challenging the 

resistance becomes. 

6. Massage 

40 Hz 

60 Sec 

High 

· Do not let your client leave without a massage! 

· Massage on the Power Plate machine increases circulations, 

improves lymphatic flow and reduces cellulite. 

7. Take Away 

The Revolutionary Approach 

to Exercise 

Power Plate ® equipment offers the next generation of fitness 

technology, providing one of the most efficient workouts 

available through Acceleration Training . This revolutionary 

training technique delivers harmonic vibration to the body, 

stimulating a natural reflex that contracts the muscles 25 to 50 

times a second—using up to 95% of muscle fibers, compared 

to as little as 20% with traditional gym equipment. 

It is high intensity training unlike anything you’ve ever experienced 

that burns fat, enhances muscle tone, improves balance, and 

increases strength. With the Power Plate machine, you wil get 

a complete, ful-body workout incorporating Stretch, Balance, 

Core, Strength and Massage al in only 30 minutes. 

The future of your workout starts here. 

More than 200 Exercises 

Because Power Plate ® 

Acceleration Training 

covers the five 

components of e fective 

exercise, with more 

than 200 possible 

movements, anyone can 

customize a program to 

ge their desired fitness 

and we lness results. 

Power Plate ® machines 

are used by fitness 

enthusiasts, trainers, 

professional athletes, 

senior citizens and 

people recovering 

from injury. 

Powerful Argument 

Five Elements of Training: 

More Than 200 Exercises 

Stretch 

Balance 

Core 

Athletes training with 

Power Plate ® equipment 

have experienced 

a 3.6% increase in 

speed, 5.1% increase 

in step length, and 

2.7% increase in sprint 

performance. 

Giorgos Paradisis.: 

Track and Field Unit, 

Department of Sport 

and Exercise science, 

University of Athens, 

Greece; Journal of Sports 

Science and Medicine 

(2007) 6, 44 - 49. 

Lats Stretch Hip Flexor Stretch Hamstring Stretch 


North America 

Irvine, CA USA 

info@powerplate.com 

www.powerplate.com 

+ 1 877 877 5283 

Step-Up to Balance Single Leg Balance Single Leg RDL 

Glute Bridge Front Plank V-Sit 

Strength 

Bent Over Row Lunge & Shoulder Press Loaded Squat 

Massage 

Low Back Massage Quad Massage Hamstring Massage 

Set Your Workout 

to Vibrate 

Shake up you routine by incorporating the 

five key elements of e fective training—Stretch, 

Balance, Core, Strength and Massage—into 

a 30-minute total-body workout using 

Advanced Vibration Technology . 

1Powerful Argument 

A study has shown 

Acceleration Training 

contributed to a 57% 

improvement in weight 

loss compared to 

conventional exercise 

and diet alone. 

Vissers et al.: E fect 

of Long-Term Whole 

Body Vibration Training 

on Visceral Adipose 

Tissue: A Preliminary 

Report. Obesity Facts, 

The European Journal of 

Obesity, Vol. 3, Suppl. 

2, 2010. 

www.powerplate.com www.powerplate.com Discover the Difference 

· Make sure you’ve answered all of your client’s questions. 

· Give your client a brochure with more information on 

Power Plate training. 


www.powerplate.com

Power Plate ® 

Training 

Training Builds Bone 

Power Plate ® Training Increases Bone Mineral Density, Improves Muscles Strength and Power, 

and Encourages Fat Loss in Postmenopausal Women. 

This is a summary of a study published in the Journal of Bone and Mineral Research (Vol. 19 (3), 2004) 

By Sabine Verschueren, Machteld Roelants, Christophe Delecluse, Stephan Swinnen, Dirk Vanderschueren and Steven Boonen 

Katholieke Universiteit Leuven, Belgium 

Study Conclusions: 

Power Plate ® Training–performed on a “classic” Power Plate 

machine–leads to a signifi cant increase in hip area bone 

density (1.5%), as well as an increase in muscle strength and 

postural control in postmenopausal women. 

These research fi ndings present an exciting solution 

for an ever-worsening problem in our aging population: 

osteoporosis, loss of postural control and balance, bone 

fractures from falls often resulting in diffi cult and incomplete 

recovery. As the average age of the Western world’s 

population increases, we are faced with an increasing 

epidemic of osteoporosis. Each year, millions of people 

suffer from fractures due to early bone loss. One in three 

women and one in eight men will suffer from osteoporosis 

this year. In the U.S., 2.8 million people (80% of whom 

are women) suffer from bone loss; one million have been 

diagnosed, while 1.8 million aren’t even aware that they are 

suffering from reduced bone mineral density (BMD). 

Initial studies on Power Plate ® Training showed increases in 

strength in test subjects. Power Plate Training was shown to 

cause the body’s muscles to contract subconsciously at 30 

to 50 times per second, which can bring about a powerful 

training effect even while simply standing on the plate. 

Method: 

The 90 participants–postmenopausal women ranging in age 

from 58 to 70–were divided into three research groups. 

1. The Power Plate Training group trained three times 

per week on a Power Plate machine, for no more than 

30 minutes per session. They performed static and 

dynamic exercises for the upper leg and hip area, such 

as squats (one of the movements that allows you to sit 

down in a chair) and lunges. 

2. The conventional weight training group trained three 

times per week, for about one hour per session, 

including a separate warm-up and cool-down. 

3. The control group did no training at all. 

Figure 1 

Change in bone mineral density in the hip after 24 weeks of 

Power Plate ® Training compared to conventional strength 

training and an untrained control group. 

PERCENTAGE CHANGE 

1.0 

0.8 

0.6 

0.4 

0.2 

0.0 

-0.2 

-0.4 

-0.6 

-0.8 

+ 0.93% 

- 0.51% 

Bone mineral 

density 

- 0.62% 

Whole Body vibration Conventional Control 

The “classic” Power Plate was manufactured by LATAM b.v. for PPI between 

2000 and 2004 

© Copyright 2010 Power Plate International www.powerplate.com 

92–93 

Research cards 1010.indd 15 

Discover the Difference 

8/23/11 9:29 AM

Power Plate ® Training Builds Bone 

Figure 2 

Change in dynamic (fi g. 2A) and isometric (fi g. 2B) strength in upper leg muscles for the Power Plate Training group, the conventional 

training group and the control group. 

Figure 2A 

Figure 2B 

20 

15 

+ 16% 

Dynamic muscles 

strength in the 

knee extensors 

20 

15 

+ 15% 

+ 16% 

Isometric muscles 

strength in the 

knee extensors 

+ 10% 


10 

5 

0 

+ 2% 


10 

5 

0 

-5 

-5 

- 2% 

Whole Body Vibration Conventional Control 

Whole body vibration C onventional Control 

The Power Plate Training group performed workouts 

of 30 minutes or less, including static and dynamic 

exercises for the upper leg and hip area. The Power 

Plate ® Training variables started at a low level, which was 

gradually intensifi ed by: 

• increasing duration (exercise time) 

• increasing the number of exercises performed 

• shortening the rest periods between exercises 

• increasing frequency from 35Hz to 40Hz 

• increasing amplitude from low to high 

The weight training group performed conventional weight 

training exercises for a total of one hour per session, 

including a separate warm-up and cool-down. 

Conclusions: 

Power Plate ® Training : 

• increases bone mineral density. 

• is a viable solution to reverse bone loss and to 

eliminate osteoporosis. 

• is an accessible training tool to help many populations 

prevent falls and fractures. 

• increases strength. 

• improves balance and equilibrium. 

• improves posture. 

• stimulates fat loss. 

• improves health. 

Results: 

The Power Plate Training group got positive results: 

strength increased as much as 16% in upper leg muscles, 

while bone density at the hip increased by 1.5%. In 

addition, the Power Plate Training group showed an 

improvement in postural control and balance, increased 

muscle strength and lean mass, while losing body fat and 

fat mass. The conventionally trained subjects were able 

to slow the rate of bone loss, which is consistent with 

previous published studies on weight training and bone 

loss. The control group subjects continued to lose bone 

mineral density at the average rate. 

Power Plate ® Training minimizes the need for conscious exertion and stress on the musculoskeletal, respiratory, and 

cardiovascular systems. Most subjects enjoyed the Power Plate Training sessions, did not consider the workouts to be diffi cult 

and reported only a moderate degree of muscle fatigue at the end of the session. 

© Copyright 2010 Power Plate International 




8/23/11 9:29 AM


Training 

Helps Reduce Cellulite 

Research Shows Exercising on a Power Plate Training Platform Helps 

Eliminate Cellulite 

This research was conducted at the SANADERM Professional Clinic for Skin Disease and Allergology, Bad 

Mergentheim, Germany (May-November, 2004) 

By Dr. Horst Frank and Dr. Birgit Moos 


In six months, the Power Plate Training group–which 

exercised on the “classic” Power Plate machine–achieved 

a 25.7% reduction of cellulite on thighs and buttocks, 

exercising two to three times per week, in sessions of 8-13 

minutes. The Power Plate Training + cardio group achieved 

a 32.3% reduction of cellulite on thighs and buttocks, 

exercising two to three times per week in sessions of 8-13 

minutes with Power Plate Training, plus 24-48 minutes of 

cardio training. 

These research fi ndings reveal a new and exciting solution 

for fat loss and collagen remodeling. Finally, cellulite loss can 

be healthy, effi cient, time-saving and fun, allowing Power 

Plate Training users to maintain a youthful and lean, healthy 

look in a relatively short time and in just a few sessions 

per week. 

the skin to tissues underneath. Specifi c areas that concern 

many women are the buttocks, thighs, calves and upper 

arms. Healthy solutions for defeating cellulite have been 

elusive, but in this study the effectiveness of Power Plate ® 

Training in dealing with this problem is clearly shown. The 

German Sanaderm Clinic performed a six-month research 

project to investigate the effects of Acceleration Training 

on cellulite. 

Figure 1 

Change in cellulite levels (after six months) for two Power Plate 

Training groups. Cellulite was measured by evaluating the 

deposits of subcutaneous dimpled fat. 

5 

0 

Introduction: 

Cellulite is the dreaded “orange peel” or “cottage cheese” 

skin condition many women suffer from. The subcutaneous 

tissues are a web of connective tissue, where much of a 

woman’s body fat is stored. As the separate layers of tissue 

are connected to the skin by relatively inelastic fi bers, the 

service of the skin can become dimpled and puckered when 

the fatty cells get enlarged. Contributing to the “mattress” 

effect is fl uid retention, the storage of environmental toxins, 

hormonal factors, and lack of circulation. When circulation 

within this web of connective tissues becomes blocked, 

cellular waste stagnates, and these tissues harden as the 

skin loses its elasticity. The puckering or “mattress” effect is 

caused by this act of shriveling, dimpling and adherence of 


-5 

-10 

-15 

-20 

-25 

- 25.7% 

-30 

-35 

Whold Body Vibration 

- 32.3% 

Change in 

cellulite 

Power Plate Training + Cardio 

The “classic” Power Plate was manufactured by LATAM b.v. for PPI between 2000 and 2004 


94–95 



8/23/11 9:29 AM

Power Plate ® Training Helps Reduce Cellulite 

Figure 2A 

Change in circumference of the buttocks of the Power Plate 

Training group and the Power Plate Training + cardio group. 

Figure 2B 

Training time of Power Plate Training group and Power Plate 

Training + cardio group 

-0.5 

0.0 

45 

40 

40 hour 

890% 

-0.5 

35 


-1.0 

-1.5 

-2.0 

-2.5 

-3.0 

-3.5 

-3.0 

- 3.1% 

- 3.4% 

- 0.7% 

Circumference 


30 

25 

20 

15 

10 

5 

0 

11 hour 

Whold Body Vibration 

Training 

time 

Power Plate Training + Cardio 

Whold Body Vibration Power Plate Training + Cardio Control 

Method: 

Fifty-fi ve subjects were divided into two groups. The fi rst 

group only trained on a Power Plate machine, two to three 

times per week, for sessions of 8-13 minutes. The second 

group also used Power Plate Training, but supplemented 

their 8-13 minute Power Plate Training workouts with 24-48 

minutes of cardio training. 

Figure 3 

The Power Plate group performed the following exercises plus 

the deep squat. For progression, subjects were eventually 

asked to perform the exercises on one leg. 

Baseline measurements and tests were completed at the 

beginning of the study, and repeated six months later. The 

data collected consisted of: 

1. Skin condition (the measure of cellulite or evaluation of 

the deposits of dimpled fat under the skin) 

2. Circumference of calf muscles, buttocks, and 

upper thigh 

3. Body composition: body fat percentage, and lean 

mass percentage 

How Power Plate Training was used: 

Participants performed four exercises on the Power Plate in 

a workout of 8-13 minutes (see fi g. 3). The results showed 

a signifi cant reduction in cellulite in both groups, showing 

improvement on all variables. 

Conclusions: 

This study proves that easy, simple and effi cient Power 

Plate ® Training can defeat cellulite; it can accelerate and 

enhance collagen remodeling, improve circulation, increase 

lean tissue, help people to lose fat, and reduce the size of 

buttocks, thighs and calves. 

Squat 

Thigh Massage 

Lunge 

Calf Massage 

This proves that Power Plate ® Training is extremely effective and time effi cient; the cardio group took four times longer to 

improve 32.3%, while the Power Plate Training group improved 25.7% in an average of 10-minute sessions, two or three times 

a week, over six months. 





8/23/11 9:29 AM

Power Plate ® Training Can 

Reduce Abdominal Fat in 

Overweight and Obese Adults 

This is a summary of a study published in Obesity Facts. The European Journal of Obesity. Vol. 3(2). 2010. 

By Vissers, D., A. Verrijken, I. Mertens, C. van Gils, A. van de Sompel, S. Truijen, and L. van Gaal University of Antwerp, Belgium 


One of the biggest health issues for obese people is visceral 

(or abdominal) fat. Visceral fat is the fat tissue between the 

organs in the abdomen. It is a major health concern because 

there is a strong correlation between high levels of visceral 

fat and the incidence of cardiovascular diseases, such as 

heart disease, hypertension and diabetes. 

Method: 

The study of Vissers et al. (2009) involved 79 obese adults 

(61 of whom completed the study), who were randomly 

divided into 4 groups: 

• Group 1 received a hypocaloric (low in calories) diet 

only program (DIET). 

• Group 2 received a hypocaloric diet plus fi tness 

program (cardio and weights exercises) (FITNESS). 

• Group 3 received a hypocaloric diet and progressive 

Power Plate machine program (see fi gure 1) 

(Power Plate) 

• Group 4 made no changes to their lifestyle 

(CONTROL). 

Each group followed the intervention for six months and had 

a six month ‘no intervention’ follow up. The anthropometric 

data, body composition and metabolic features were 

measured at three, six and 12 months. One measurement 

performed was the determination of visceral fat tissue. 

In all three intervention groups (DIET, FITNESS and Power 

Plate) bodyweight decreased signifi cantly, by 5-10%, which 

is the international standard for a real impact on health, 

in measurements taken after the 6 intervention months. 

Only the FITNESS and Power Plate groups managed to 

maintain their weight loss of 5% or more in the six ‘no 

intervention’ months (see fi gure 1). The Power Plate group 

even maintained a weight loss of over 10 %. The mean 

weight in the Power Plate group was 95.2 kg, in which case 

CHANGE IN WEIGHT (%) 

10% means that they lost 9.5 kg of their body weight, which 

is a considerable amount and is regarded to be signifi cant 

enough to improve health. 

The main difference between the Power Plate group and 

other groups is in the decrease of visceral fat that occurred. 

As illustrated in fi gure 2, the Power Plate group lost twice as 

much visceral fat after six months, when compared to the 

FITNESS and DIET groups. The decrease in visceral fat also 

remained at the same level in the Power Plate group after 

12 months, while the DIET and FITNESS groups returned to 

their baseline values after 12 months. 

5 

-5 

-10 

-15 

0 months 3 months 6 months 12 months 

TIME 

Control 

Diet 

Fitness 


Figure 1 

There was a signifi cant difference in weight loss, expressed 

as a percentage of initial weight, between the 4 study groups 

(p

Power Plate ® Training Can 

Reduce Abdominal Fat in Overweight and Obese Adults 

CHANGE IN VISCERAL ADIPOSE TISSUE (%) 

50 

40 

30 

20 

10 

0 

-10 

-20 

-30 

-40 

0 months 3 months 6 months 12 months 

TIME 

Figure 2 

There was a signifi cant difference in visceral adipose tissue 

between the 4 study groups (p

Power Plate ® Training Enhances 

Recovery After ACL Reconstruction 

Power Plate Training Expedites and Improves Recovery of Anterior Cruciate Ligament (ACL) 

Rupture and Subsequent Arthroscopic Reconstructive Surgery. 

This is a summary of a study published in the German Magazine for Sportsmedicine - “Deutsche Zeitschrift für Sportmedizin”, 

Vol. 56, No. 7/8 (special abstract issue), p. 228. 

By J.D. Bastian, W. Franz, Lutrina Klinik 

Department of Knee Surgery, Kaiserslautern, Germany 


1. The Power Plate Training group experienced no muscle 

atrophy or weakness after surgery, while the control 

group suffered femoral muscular atrophy, weakness 

and decreased coordination. 

2. Twelve weeks after surgery, the Power Plate Training 

group was more satisfi ed with the results of the 

surgery; participants were stronger and felt better. 

3. The Power Plate Training group reported less pain than 

the control group. 

4. Research evidence suggests that Power Plate ® Training 

- executed on the “classic” Power Plate machine - is 

a signifi cant resource for patients wishing to enhance 

recovery and regain strength in order to return to daily 

activities of work and sport. 

Introduction: 

Weakness and atrophy in the muscles of the quadriceps 

group is a common challenge for patients recovering from 

reconstruction of the anterior cruciate ligament. The aim 

of this study was to examine the effects of Power Plate ® 

Training on the healing process. This study sought to 

build upon previously published research outcomes and 

investigate the hypothesis that Power Plate ® Training leads 

to increased co-activation of the extensor and fl exor muscles 

of the lower extremities, causing positive effects on joint 

stabilization, strength and circulation. 

Method: 

Sixteen subjects were divided among two groups. Any 

contraindications to vibration training were considered. The 

Power Plate Training group used the Power Plate machine 

combined with conventional physiotherapy. The control 

group used conventional physiotherapy only, 2-3 times per 

week, including performing squats and lunges. 

The Power Plate Training group performed a 10-minute 

Power Plate Training program two times per week for ten 

weeks, beginning the third week after surgery, in addition 

to performing conventional physiotherapy. They used the 

Power Plate machine to warm up with massage exercises 

for the quadriceps and hamstrings, they then performed 

squats and lunges, followed by hamstring stretches. 

Measurements of leg circumference (10 cm and 20 cm 

above the knee, 15 cm below the knee) were taken before 

surgery, and again after surgery at six and 12 weeks (see 

fi g. 2). The objective fi ndings of muscle measurements were 

supplemented by subjective data evaluating pain perception 

and wellbeing using a questionnaire. 

Results: 

The Power Plate Training group maintained size and strength 

of leg musculature while the control group suffered atrophy 

and loss of strength. (see fi g. 1). 

1 

3 

2 

Figure 1 

Measurements of the leg 

circumference: 

1 - 10 cm above the knee 

2 - 20 cm above the knee 

3 - 15 cm below the knee 


98–99 



8/23/11 9:29 AM


Recovery After ACL Reconstruction 

Figure 2 

Figure 2A 

Circumference: 

Quadraceps 10 cm Above Knee 

Figure 2B 


Quadraceps 20 cm Above Knee 

Figure 2C 


Gastrocnemius 15 cm Below Knee 

CHANGE IN SIZE (cm) 

50 

45 

40 

35 

44.9 46.3 41.8 

45.9 

41.8 

47.3 


60 

55 

50 

45 

54.8 55.8 50.5 

55.4 55.3 

56.5 


45 

40 

35 

30 

38.9 39.9 

37.6 

39.0 

40.3 40.5 

0 

0 

0 

Pre-Op 

6 Weeks 

Post-op 

12 Weeks 

Post-Op 

Pre-Op 

6 Weeks 

Post-Op 

12 Weeks 

Post-Op 

Pre-Op 

6 Weeks 

Post-Op 

12 Weeks 

Post-Op 

Physio Only 

Whole Body Vibration and Physio 

Physio Only 


Physio only 

Whole body vibration and physio 


Fig. 2 demonstrates maintenance of muscular size and 

strength for the Power Plate Training group. The control 

group participants experienced average muscle atrophy in 

the quadriceps group, and were not able to regain strength 

in all muscle groups 12 weeks after surgery. The whole 

body vibration group experienced no atrophy and no 

strength loss. 

Questionnaire: 

Several questions were asked before and after the surgery 

and the rehabilitation program about pain reduction and 

improvement of general well-being (see fi g. 3). The answers 

clearly indicated that the Power Plate Training group 

experienced less pain and improved at a faster rate than 

the control group. 

Figure 3: Questionnaire 

Effect on pain reduction (left) and well-being (right). 

PAIN REDUCTION (mean) 

6 

5 

4 

3 

2 

1 

0.4 

3.1 

Pain Reduction 

4.6 

3.2 

1.2 1.1 

0,8 

5.1 

IMPROVEMENT (mean) 

6 

5 

4 

3 

2 

1 

Well-Being 

1.6 

4.5 

0 

0 

Pain 

Physio Only 

Sitting Moving Walking 

down stairs 


Physio Only 


Recovery from a rupture of the ACL generally leads to atrophy of the thigh and calf muscles as well as dysfunction of the knee 

in terms of coordination, mobility and stability. Power Plate ® Training leads to an increase in muscle girth, retention of strength, 

recovery of coordination, mobility and fl exibility. This evidence suggests that Power Plate Training therapy, performed on the 

Power Plate machine, following surgery aids in stabilizing joints and preventing further trauma. It provides a signifi cant resource 

for patients wishing to recover quickly from ACL or joint surgery in order to return quickly to life activities, work 

and sport. 





8/23/11 9:29 AM


Resistance Training, to Further 

Improve Body Composition 

This is a summary of a study published in the international scientifi c journal Maturitas (2009). 

By Cecilie Fjeldstad, Ian Palmer, Michael Bemben, and Debra Bemben 

University of Oklahoma, USA. 


• Adding Power Plate training to a high intensity 

resistance training program resulted in greater 

improvements in the percentage of body fat, compared 

to resistance training alone. 

• In both the exercise groups, bone free lean tissue mass 

increased after eight months of training. 

Introduction: 

Age-related changes in body composition are well 

documented, with the most commonly observed of these 

being an increase in fat mass and a decrease in muscle 

mass. The purpose of this study is to determine the 

effects of a combined Power Plate Training and traditional 

high intensity resistance training program on the body 

composition of postmenopausal women. 

Method: 

The study involved 55 postmenopausal women, who 

were divided into three groups. The fi rst group performed 

a resistance program only (RG), which consisted of eight 

resistance exercises (leg press, hip fl exion and extension, hip 

abduction and adduction, seated military press, pull down 

and seated row) performed in three sets of 10 repetitions 

with 80% of the 1-repetition maximum (1-RM). The 1-RM 

was obtained by fi nding the maximum weight lifted through 

an entire range of motion in a single repetition. The 1-RM 

was re-assessed every 4 weeks and the load was adjusted 

to maintain the 80% 1-RM intensity. 

The second group performed the same resistance exercise 

program as well as performing exercises on a Power Plate 

machine (PP). This program included three exercises: 

• Dynamic squat (fi gure 1a) 

• Dynamic shoulder press (with straps) while seated on the 

Power Plate machine platform 

• Wrist curl while standing in front of the Power Plate® 

machine (fi gure 1b) 

This Power Plate training program was progressed by 

increasing the time (from 15 to 60 seconds) and frequency 

(from 30 to 40 Hz). Amplitude was kept constantly on low. 

The third group was the control group (CON), who did not 

perform any exercises and was instructed to continue with 

their usual lifestyle. 

Both exercise groups (RG and PP groups) exercised three 

times a week for eight months. 

Figure 1A 

Figure 1B 

Squat 

Wrist Curl 


100–101 



8/23/11 9:29 AM

Power Plate ® Training Enhances Resistance Training, 

to Further Improve Body Composition 

Figure 2 

As illustrated in fi gure 2, all outcome measurements improve for the PP group after 8 months of training. The total percentage of body 

fat decreased signifi cantly more in the PP group than for the RG and CON groups. In both the RG and PP groups, BFLTM signifi cantly 

increased after eight months of training. 

Power Plate Conventional Control 


4 

3 

2 

1 

0 

-1 

-2 

-3 

-4 

* 

%Fat 

Fat Mass (kg) 

* 

* 

Bone Free Lean Tissue Mass 

(BFLTM) (kg) 

*Significant Change pre vs. post 

Results: 

To gauge the effectiveness of the different work-outs, 

measurements were taken at the start of the study, 

and after eight months. These measurements included 

percentage of fat, fat mass in kilograms and bone free lean 

tissue mass (muscle mass) in kilograms. 

The PP group showed a larger decrease in percentage of 

fat, compared to the CON and RG groups. The muscle 

mass increased in both the PP group as the RG group. 

As you can see in fi gure 2 there is also a trend visible of 

a decrease in fat mass in the PP group, but the decrease 

isn’t signifi cant. 

Discussion and conclusion: 

The primary fi nding of this study shows that adding 

Power Plate ® Training to a high intensity resistance 

training program resulted in a greater improvement in the 

percentage of body fat, when compared to resistance 

training only, in post menopausal women. 

Bone free lean tissue mass increased for both the Power 

Plate and Resistance groups, which is mainly due to an 

increase in muscle mass. 

This increase in muscle mass is an important health outcome, as it could help to reverse sarcopenia (a degenerative loss 

of skeletal muscle mass and strength, related to ageing) and reduce the risk of associated problems, such as decreased 

mobility and independence and an increased risk of falling, which can occur as a result of this. 





8/23/11 9:29 AM


Training Improves 

Sprint Performance 

Effects of Power Plate ® Training on Sprint Running Kinematics and 

Explosive Strength Performance 

This is a summary of a study published in the international scientifi c journal Journal of Sports Science and Medicine 

(2007) 6, 44–49. 

By Giorgos Paradisis and Elias Zacharogiannis 

Track and Field Unit, Department of Sport and Exercise Science, University of Athens, Greece 


1. Performance on the 10 m, 20 m, 40 m, 50 m and 60 

m sprint improved signifi cantly after six weeks of Power 

Plate ® Training, with an overall improvement 

of 2.7%. 

2. Step length and running speed improved by 5.1% and 

3.6% respectively. 

3. Countermovement jump height increased by 3.3%, 

and explosive strength endurance improved by 7.8% 

overall. 

The Power Plate ® Training period of six weeks performed 

on the “classic” Power Plate machine produced signifi cant 

changes in sprint running kinematics and explosive strength 

performance. 

Introduction: 

Sprint performance is determined by the ability to attain 

maximum running speed as fast as possible, achieving the 

highest running speed and by maintaining this speed for the 

required time or distance. By improving specifi c kinematics 

such as step length, step rate and running speed, as well 

as increasing explosive strength, sprint performance can be 

improved. These kinematics can be trained by improving 

optimal motor neuron excitability and fast twitch fi ber 

recruitment. 

vibration are lower, compared to voluntary contractions. This 

means your muscles will contract with a smaller stimulus, 

resulting in faster reactions. As Power Plate ® Training is 

also reported to improve fast twitch recruitment, it was 

hypothesized that Power Plate ® Training would result in 

a signifi cant increase in sprint running kinematics and 

explosive strength/jumping performance in non-experienced 

athletes. 

Method: 

Twenty-four volunteers were randomized into two groups. 

One group performed a six-week training program on the 

Power Plate machine; the control group did not participate in 

any training. 

Figure 1 

Previous studies suggest that Power Plate ® Training causes 

length changes in the muscle which stimulates receptors, 

most likely muscle spindles, eliciting the “tonic vibration 

refl ex.” This refl ex plays a part in making movements 

more effi cient. Additionally, there are indications that the 

recruitment thresholds of motor units of muscles during 

Squat 

Wide Squat 




102–103 



8/23/11 9:28 AM

Power Plate ® Training Improves 

Sprint Performance 

The training group performed a warming up followed by a 

session on the Power Plate machine for 16 to 36 minutes, 

three times per week. They performed four static exercises 

(squat, wide squat, one-legged squat for both legs, see fi g. 

1). For the fi rst weeks, all of the exercises were performed at 

30 Hz low and an acceleration of 2.28 g. During the course 

of their training, the program was intensifi ed according to the 

overload principle: 

Week Exercises 

Time 

(sec) 

Repetitions 

Rest 

between 

exercises 

(min) 

Sets 

Rest 

between 

sets 

(min) 

1-3 4 40 2 1 3 2 

4-6 4 60 3 1 3 2 

Results and Conclusions: 

It can be argued that increasing step length could 

produce more velocity. However, if step length increases 

and muscle force remains the same, step rate should 

decrease. Accordingly, producing a slower step rate 

should lose the gain from a greater step length. The 

results of the present study indicate that the gain of step 

length was greater than the decrease of step rate (5.6% 

vs. - 3.9%), so the net effect was an improvement of 

running velocity (see fi g. 2). 

The Power Plate ® Training period of six weeks produced 

signifi cant positive changes in kinematical characteristics 

of sprint running and explosive strength characteristics 

in non experienced sprinters, most likely due to the 

improved muscle contractions it provokes. The Power 

Plate Training group showed improvement in all of the 

parameters that were tested: running time, running 

speed, step length, step rate and counter movement 

jump. The explosive strength endurance improved by 

7.8% (see fi g. 2). 

Sprint performance was enhanced, with a net effect of 

improvement of running velocity and decreased time 

interval over 60 meters. Jump height and explosive 

strength endurance also improved in the group that used 

the Power Plate machine. 

Overall, the conclusion of the researchers is that Power Plate Training stimulates the sensory receptors and the afferent 

pathways, leading to a more effi cient use of the stretch refl ex. It allows for specifi c training of the fast-twitch fi bers, 

contributing signifi cantly to high-speed movements. In everyday life, improving these qualities will allow people to increase 

effi ciency of movement and to prevent injuries. 

Figure 2 

A Power Plate ® Training period of six weeks produced signifi cant positive changes in kinematical characteristics of sprint running. The 

results of the present study indicate that the gain of the step length was greater than the decrease of step rate 

(5.6% vs. - 3.9%), so the net effect was an improvement of running speed, resulting in enhanced sprint performance. 

12% 

10% 

Percentage Change in Six Weeks 

8% 

6% 

4% 

2% 

0% 

- 2% 

- 4% 

7.8% 

3.3% 

CMJ 

Explosive Strength 

Endurance 

3.6% 

2.7% 

Running Speed 

Time 

5.6% 

Step Length 

-3.9% 

Step Rate 





8/23/11 9:28 AM


Training Improves Walking 

Function in Spinal Cord Injury Patients 

This is a summary of a study published in the international scientifi c journal Gait & Posture (2009). 

By Lanitia L. Ness, and Edelle C. Field-Fote 

University of Miami Miller School of Medicine, USA. 


• Consistent use of a Power Plate machine can result in 

an increase in walking function as defi ned by walking 

speed. 

• After 12 sessions of Power Plate intervention, an 

increase in cadence, step length and intralimb 

coordination was noted. 

Introduction: 

Spinal cord injury (SCI) is defi ned as damage to the white or 

grey matter contained within the spinal cord, which carries 

signals to and from the brain. A common consequence of 

SCI is loss of walking function, but where the tissue has not 

been totally damaged (an incomplete lesion), there is the 

possibility that patients may be able to walk again. In these 

cases, it is muscle weakness and sensory impairment which 

can limit a person’s ability to walk. Rehabilitation of SCI 

patients focuses on regaining walking function. 

The purpose of this pilot study (a small-scale study to test 

feasibility, methods and procedures) is to determine whether 

repeated use of the Power Plate machine is associated with 

improvements in walking function, as defi ned by changes in 

walking speed, in individuals with chronic, incomplete SCI. 

Method: 

The study involved 17 subjects with SCI, all of whom had 

the physical ability to rise from sitting to standing (using 

upper body support) for at least one minute. 

Results: 

To evaluate the effectiveness of the Power Plate exercises, 

measurements were taken at the start of the study, and after 

four weeks of training. The researchers measured: 

• Walking speed, measured in kilometers per hour 

(km/h) 

• Cadence (number of steps taken in a given time) 

• Strong and weak leg step length 

• Strong and weak intralimb (within one limb alone) 

coordination. This is the ability to produce a consistent 

relationship of the hip angle to knee angle coupling 

over multiple steps. 

As illustrated in Figure 1, Power Plate training resulted in 

a signifi cant increase in both walking speed and intralimb 

coordination (as shown by the increased coeffi cients of 

correspondence). 

The increase in walking speed was attributed to an increase 

in cadence and step length in both the strong and weak leg. 

As illustrated in Figure 2, there was a signifi cant increase in 

these factors also. 

Each person participated in a Power Plate exercise program 

of three sessions per week for four weeks. Each session 

included four 45 second periods of vibration, with one 

minute of seated rest in between. The Power Plate machine 

was set at 50Hz low. 


104–105 



8/23/11 9:29 AM

Power Plate ® Training Improves Walking Function 

in Spinal Cord Injury Patients 

Figure 1 

The coeffi cients of correspondence are used to express the intralimb coordination 

1.4 

1.2 

* 

1 

0.8 

* * 

Pre-Power Plate 

0.6 

0.4 

Post-Power Plate 

0.2 

0 

Walking Speed (km/h) 

Coefficients of 

Correspondence Weak Leg 

Coefficients of 

Correspondence Weak Leg 

*Significant difference between pre- and post-Power Plate intervention. 

Figure 2 

Group mean changes in cadence and step length in the strong and weak leg. 

40 

* 

35 

30 

25 

20 

* * 

Pre-Power Plate 

15 

10 

Post-Power Plate 

5 

0 

Cadence (steps/min) 

Step Length Strong Leg 

(cm) 

Step Length Weak Leg 

(cm) 

Discussion and Conclusions: 

The results of this study show that consistent use of the 

Power Plate machine by people with chronic, incomplete 

SCI, can help to increase walking speed, cadence and step 

length, all of which will help to improve walking function. An 

improvement in the consistency of intralimb coordination 

over multiple steps was also noted after use of the Power 

Plate machine. 

Although the change in walking speed (0.23 km/h) may not 

appear high, other scientifi c research (Perera et al. 2006) 

indicates that a change of 0.18 km/h is considered to be 

clinically meaningful. Therefore, the improvement noted in 

this particular study is clinically meaningfully. 

The improvement in walking speed observed after consistent use of the Power Plate machine is comparable to that reported in 

literature about other forms of training that may help increase mobility. The level of change observed in this study is considered 

clinically meaningful, even in non-clinical populations. Therefore exercise on a Power Plate machine may be a useful way to 

improve walking function in those with SCI. 





8/23/11 9:29 AM


Training Increases 

Strength and Muscle Mass in Older Men 

One Year of Acceleration Training Showed a Signifi cant Increase in 

Muscle Mass, Isometric and Explosive Strength in Older Men. 

This is a summary of a study published in Journal of Gerontology: Medical Sciences 2007, Vol. 62A, No. 6, 630–635. 

By An Bogaerts, Christophe Delecluse, Albreacht L. Claessens, Walter Coudyzer, Steven Boonen and Sabine M. P. Verschueren 



Power Plate training, performed on a Power Plate Next 

Generation (2004), is at least as effective as a conventional 

fi tness program in order to enhance isometric and explosive 

knee extension strength, as well as to increase muscle mass 

of the upper leg in community-dwelling older man. These 

fi ndings suggest that Power Plate training has the potential 

to prevent or even reverse the age-related loss of skeletal 

muscle mass, referred to as sarcopenia. 

The number of elderly people in Western populations is 

increasing every year. Because of the fact that the population 

is aging, more people will be confronted with agerelated 

conditions. Maintaining the best possible health and fi tness 

level is very important in order to prevent or cope with any of 

these conditions. And there are many ways in which people 

can contribute to sustain that level, for example, a healthy 

diet or staying in shape by adopting an active lifestyle. 

Aging is associated with a decline in muscle mass and 

muscle strength, also known as sarcopenia. This condition is 

directly linked to decreased mobility, loss of independence, 

increased fall risk and a diminished quality of life and may 

contribute to many other age-related disorders. At this 

time, an estimated 30% of the population over 60 suffers 

from sarcopenia, but this number is expected to grow 

exponentially. 

Method: 

In this study, 97 participants were divided into three groups: 

a Power Plate group, a fi tness group and a control 

group. Both the Power Plate and fi tness group trained 

three times a week for one year. The Power Plate group 

exercised for a maximum of 40 minutes (see fi g. 1), 

whereas the fi tness group trained for about 90 minutes, 

performing cardiovascular, resistance, balance and 

fl exibility exercises. The control group was advised not to 

change their lifestyle or physical activity during 

the project. 

Figure 1 

Deep Squat 

Calves 

Wide Stance 

Lunge 


106–107 



8/23/11 9:29 AM

Power Plate ® Training Increases 

Strength and Muscle Mass in Older Men 

Figure 2 

Overview of the Power Plate Program 

Week Duration Frequency Amplitude Rest (sec.) Modalities Number 

set (sec.) (Hz) 

of sets 

1 - 4 30 35 Low 60 Static 4 

5 - 9 45 40 High 60 Static & Dynamic 7 

10 - 14 60 40 High 45 Dynamic 12 

15 - 19 60 40 High 45 8s principle 12 


Mid-test 30 30 -35 Low 30 Static & Dynamic 12 

25 - 29 30 - 45 35 High 30 Dynamic 12 

30 - 34 45 - 60 35 High 15 Dynamic 14 


40 - 44 60 35 High 15 8s principle & Dynamic 15 

Post-test 60 35 - 40 High 15 8s principle & Dynamic 11 

Results: 

Participants of both training groups showed an 

increase in isometric and explosive strength. Muscle 

mass increased as well. There was no signifi cant 

difference in results between these groups, whereas 

the parameters for the control group showed that their 

situation had not changed at all. 

The conclusion the researchers reached was that 

Power Plate training is at least equivalent to regular 

fi tness training. The participants achieved the same 

results with both kinds of training, however, training 

time of the Power Plate group was less than half that of 

the conventional fi tness group. Participants considered 

the training more pleasant and showed greater 

compliance. 

This study shows that using Power Plate equipment 

can be benefi cial to fi ght age-related problems such 

as sarcopenia. It is thought that this loss of muscle 

mass, strength and function may contribute to several 

other disorders, such as osteoporosis, type 2 diabetes, 

insulin resistance and arthritis. Previous research has 

shown Acceleration Training to have a positive effect 

on osteoporosis, balance and postural control. It is an 

effective tool in helping to prevent some of the negative 

effects of aging, and may assist the growing number of 

elderly in maintaining their health and independence. 


Figure 3 

Total Training Time 

Total Training Time (min.) 

90 Power Plate Group 

Fitness Group 

Figure 4 

Both Power Plate and fi tness group shows a signifi cant 

increase in muscle mass and strength. 

17.5% 

15% 

12.5% 

10% 

7.5% 

5% 

2.5% 

0% 

-2.5% 

-5% 

Muscle Mass and Strength 

9.8%* 

13.1%* 

10.9%* 9.8%* 

3.4%* 3.8%* 

1.8%* 

-0.6%* -0.7%* 

Isometric Strength CMJ Muscle Mass 

* Sig. difference 

Power Plate Group Fitness Group Conventional Group 

This study once again shows that Power Plate Acceleration Training is a very effective training method. It enables elderly 

subjects to gain muscle mass and strength in less than half the time conventional fi tness training would take. 





8/23/11 9:29 AM


Training Proves 

Effective for the Elderly 

Power Plate ® Training Increases Knee-Extension Strength and Speed of 

Movement in Older Women 

This is a summary of a study published in the international scientifi c Journal of the American Geriatrics Society 

(June 2004) 

By Machteld Roelants, Sabine Verschueren and Christophe Delecluse 



1. The fi rst long-term study on the effects of Power 

Plate ® Training–performed on the “classic” Power Plate 

machine–in older women clearly demonstrates that 

strength and speed of movement increases after 24 

weeks of Power Plate Training. 

2. Power Plate ® Training proves to be a safe, suitable 

and effi cient strength training method for the aging 

population. The fi ndings of this study show that Power 

Plate ® Training has great potential for application in 

geriatric and therapeutic settings as a safe, low-impact 

strength training method. The low exertion and safety 

of loading elderly subjects may indicate Power Plate 

Training for weakened populations, as well as for 

people who are not attracted to, or physically able to 

perform conventional resistance training. 

Introduction: 

The hypothesis of this study was the potential of Power 

Plate Training, performed on the Power Plate machine, 

in a therapeutic context, where it may enhance muscular 

performance in patients and older adults for whom standard 

exercise programs are not an option. Maintaining muscle 

mass, functional strength and cardiovascular performance 

is a challenge for the elderly due to the risk of potential 

overload and the diminished ability of the aging body to 

adapt to high levels of loading. Power Plate Training provides 

a safe and easy opportunity to train these systems without 

excessive overload. 

activity. Therefore, the prevention of age-related strength loss 

and muscle atrophy is a public health issue. 

Figure 1 

Change in muscle strength of the legs after 24 weeks in 

the Power Plate Training group and conventional resistance 

training group. 

Percentage Change After 24 Weeks 

20 

15 

10 

5 

Muscle Strength 

+16.1% 

+15.0% 

+13.9% 

+18.4% 

Muscle strength and peak muscle power have a great 

infl uence on the function of older adults in activities of daily 

life such as walking, climbing stairs and rising from a chair. 

Common risk factors leading to falls and hip fractures in 

older adults are muscle weakness and the inability of lower 

extremity muscles to produce rapid force. Older adults 

lose muscle mass with an age-related decrease in physical 

0 

Dynamic 

Power Plate® Training 

Isometric 

Dynamic 

Isometric 




108–109 



8/23/11 9:29 AM

Power Plate ® Training Proves Effective for the Elderly 

Figure 2 

Change in performing the counter movement jump. 

Figure 3 

The speed of movement increased only for the group that 

trained using Power Plate Training. 

25 

Counter Movement Jump 

3 

20 

Speed of Movement 

PERCENTAGE CHANGE AFTER 24 WEEKS 

20 

15 

10 

5 

+19.4% 

+12.9% 

PERCENTAGE CHANGE AFTER 24 WEEKS 

15 

10 

5 

0 

+7.4% 

+0.0% 

0 

Power Plate Training Conventional Power Plate Training Conventional 

-5 

Method: 

The research included 89 postmenopausal women 

between the ages of 58 and 74. Participants were 

randomly assigned to three groups: the Power Plate 

Training group trained three times per week on a Power 

Plate machine; they performed a progressive program 

of static and dynamic knee extensor exercises such as 

squats and lunges. The conventional training group also 

trained three times per week; they performed dynamic 

leg press and leg extension exercises on conventional 

fi tness equipment, increasing intensity from low to high 

resistance. The control group did not participate in any 

training for the entire duration of the study, which was 

24 weeks. 

Results: 

The results prove that both Power Plate Training and 

conventional training increases muscle strength of the 

legs (fi g. 1). Both groups also showed an improvement 

in performing the counter movement jump (fi g. 2). The 

speed of movement increased only for the group that 

trained on the Power Plate machine (fi g. 3). The counter 

movement jump is an accurate method for measuring 

the stretch shortening of the muscles, a system used in 

daily life in activities such as rising from a chair, climbing a 

stair or maintaining balance. Speed of movement is a very 

important measure of reaction and balance, and plays a 

part in reducing the risk of falling. 

Exercise Variables 

Training volume and training intensity of the Power Plate ® 

Training program: 

Start Week 12 End 

Duration (min.) 3 20 30 

Number of different 

2 6 9 

exercises 

Longest duration of vibration 30 60 60 

without rest (sec.) 

Rest between exercises 60 5 5 

Amplitude (low/high) low high high 

Frequency (Hz) 35 40 40 

Power Plate ® Training minimizes the need for conscious exertion and stress on the musculoskeletal, respiratory, and 

cardiovascular systems. Most subjects enjoyed the Power Plate Training sessions, did not consider the workouts to be diffi cult 

and reported only a moderate degree of muscle fatigue at the end of the session. 





8/23/11 9:29 AM


Training Useful After 

Anterior Cruciate Ligament Reconstruction 

Power Plate Training Improves Proprioception and Balance More Than 

Conventional Training in Athletes Who Have Undergone ACL Reconstruction. 

This is a summary of a study published in the British Journal of Sports and Medicine, online Jan. 2008. 

By Azar Moezy, Gholamreza Olyaei, Mohammadreza Hadian, Mohammad Razi and Soghrat Faghihzadeh 

Tehran University of Medical Sciences, Iran. 


The improvement of postural stability in the Power Plate 

training group, performed on a Power Plate Next Generation 

(2004), was signifi cantly greater than that of the conventional 

training group. There was a signifi cant improvement in all 

knee reposition tests of the Power Plate training group in 

both knees, except in one condition. The issue most patients 

have trouble with after ACL reconstruction is the decreased 

anterior-posterior stability. The Power Plate group showed 

a great improvement in anterior-posterior stability, causing 

the researchers to conclude that Power Plate training may 

be a very useful tool to expedite rehabilitation after ACL 

reconstruction. 

Proprioception is the conscious perception of limb position 

in space. There are many proprioceptors (sensory nerve 

receptors) located in the anterior cruciate ligament (ACL). 

ACL injuries reduce proprioceptive ability and postural 

stability. The aim of this study was to compare the effects 

of a Power Plate training program and that of conventional 

therapy treatments on knee proprioception and postural 

stability in ACL reconstructed subjects. 

Method: 

A total of 20 male athletes who underwent ACL 

reconstruction surgery participated in this study. The 

participants were randomly allocated to a Power Plate group 

(10 subjects) or a conventional therapy group (10 subjects). 

Both groups participated in 12 training sessions within one 

month (3 times a week). The Power Plate group performed 

Acceleration Training exercises (see fi g. 2+3), and 

the conventional therapy group performed conventional 

strength exercises (hip abductors, adductors, fl exors, 

extensors, leg press, leg curl and squat). Both groups 

performed a progressive schedule. 

Figure 1 

Improvement of anterior-posterior stability index in Power 

Plate and Conventional Therapy group with eyes open or 

closed. 

PERCENTAGE CHANGE IN 12 TRAINING SESSIONS 

50% 

45 % 

40% 

35% 

30 % 

25% 

20 % 

15% 

10% 

5% 

0% 

45.9% 

Eyes Open 

2.1% 

Conventional Therapy Group 

Power Plate Group 

31.2% 

Eyes Closed 

2.9% 


110–111 



8/23/11 9:29 AM

Power Plate ® Training Useful After Anterior 

Cruciate Ligament Reconstruction 

Figure 2 

Overview of the Power Plate Program 

Session Duration Frequency Amplitude Rest (sec.) Modalities Duration (min. Number 

set (sec.) (Hz) 

without rest) of Sets 

1 30 30 Low 60 Static 4 8 

2 30 30 Low 60 Static 5.5 11 

3 30 30 Low 60 Static & Dynamic 6.5 13 

4 30 35 Low 50 Static & Dynamic 8 16 



7 45 40 High 40 Static & Dynamic 13.5 18 

8 45 40 High 40 Static & Dynamic 15 20 





Results: 

Both groups were tested pre- and post-intervention. The 

subjects performed postural stability tests (with eyes 

open and closed) and a knee joint reposition test. These 

are standard tests, used to measure postural control 

and balance. The improvements found were signifi cantly 

greater in the Power Plate group than in the conventional 

therapy group. 

Figure 3 

The Power Plate group performed the following exercises plus 

the deep squat. For progression, subjects were eventually 

asked to perform es on one leg. 

Most patients suffer from anterior-posterior instability 

after ACL reconstruction. The Power Plate group shows 

a 22 times greater improvement in this anterior-posterior 

stability than the conventional group (see fi g. 1). This 

means that Power Plate training may be a valuable 

contribution to the rehabilitation of the anterior-posterior 

stability, which is very important for the recovery of the 

patient. 

Social Relevance: 

With Power Plate training, better results are obtained in 

a much shorter time (24 min. vs ±60 min.), which greatly 

enhances compliance and ensures subjects enjoy the 

sessions more. 

Squat 

Wide Stance 

Calves 

Lunge 

This study shows that Power Plate training resulted in a greater improvement of joint stability and balance than conventional 

strength training. Power Plate training also has the advantage of shorter training time. It should therefore be considered a useful 

addition to rehabilitation interventions after ACL reconstruction. 





8/23/11 9:29 AM

Regular Massage on a Power Plate ® 

Machine Can Help Improve Circulation 

Research from Loma Linda University (USA) Shows that Massage 

Exercises on a Power Plate Machine Can Help Improve Skin Blood Flow 

This is a summary of TWO studies conducted at Loma Linda University (USA) published in the Medical Science 

Monitor, Vol. 13(2), pp: CR71-76, 20071 and Vol. 14(3), pp: CR112-116, 20082. 

Study 1 “The effect of Power Plate Training on lower extremity skin blood fl ow in normal subjects” by Everett B. 

Lohman, Jerrold Scott Petrofsky, Colleen Maloney-Hinds, Holly Betts-Schwab and Donna Thorpe 

Study 2 “The effect of 30 Hz vs. 50 Hz passive vibration and duration of vibration on skin blood fl ow in the arm” by 

Colleen Maloney-Hinds, Jerrold Scott Petrofsky and Grenith Zimmerman 


The studies found that massage on a Power Plate machine 

can signifi cantly increase the circulation in arms 

and legs. 

Method: 

The study of Lohman et al. (2007) involved 45 subjects who 

were randomly divided into 3 groups. 

Group 1 performed static exercises, namely squat and two 

kinds of calf raises at 30 Hz high on the “classic” Power 

Plate machine (see fi g. 1). Group 2 performed the same 

exercises with the Power Plate machine turned off. Group 

3 received three lots of 60 second calf massages at 30 Hz 

high on the Power Plate machine (see fi g. 4). 

Skin blood fl ow was measured before, immediately after and 

10 minutes after the exercise. As illustrated in Figure 2 an 

increase in skin blood fl ow was recorded both immediately 

and 10 minutes after massage on the Power Plate machine 

amongst the participants in Group 3. 

In the study of Maloney-Hinds et al. (2008), 18 subjects were 

randomly divided into a 30 Hz high or 50 Hz high vibration 

group. Both groups received 10-minute massages on their 

arms using the Power Plate machine (see fi g. 4). Skin blood 

fl ow was measured every minute from baseline (pre vibration) 

up until 15 minutes after massage. 

As illustrated in Figure 3, there is a marked increase in skin 

blood fl ow after massage at both 30 Hz and 50 Hz high, 

with the greatest peak after fi ve minutes of massage in both 

groups. 

Although there is no signifi cant difference between both 

groups, the blood fl ow increased more rapidly and reached 

a higher level amongst participants in the 50 Hz high group. 

Another difference between both groups is the blood fl ow 

during the recovery period, which remained higher amongst 

the 50 Hz high group as illustrated in Figure 3. 

Figure 1 

However no change in skin blood fl ow was recorded 

amongst the participants in the other two groups at either 

of those times. An explanation for not fi nding an increase in 

circulation in the exercise groups could be due to several 

reasons, namely that the blood fl ow requirements of the 

active muscles was greater than the increased blood supply, 

or that the fact that the blood fl ow was directed away from 

the skin and directed towards areas where it is needed, such 

as muscles. This study shows that short spurts of massage 

on a Power Plate machine signifi cantly increases skin blood 

fl ow on the lower extremities e.g. the calves. 

The “classic” Power Plate was manufactured by LATAM b.v. 

for PPI between 2000 and 2004 

Squat 

Calf 


112–113 



8/23/11 9:29 AM

Regular Massage on a Power Plate ® 

Machine Can Help Improve Circulation 

Figure 2 

Changes in skin blood fl ow between groups over time. 

BLOOD FLOW 

Group 1 - Power Plate Exercises 

Group 2 - Ground Exercises 

Group 3 - Power Plate Massages 

300 

250 

200 

150 

100 

50 

Figure 3 

This fi gure illustrates the mean changes in skin blood fl ow as a percent 

of baseline skin blood fl ow, with standard deviations during baseline, 10 

minutes of vibration and 15 minutes of recovery for both 30 Hz and 50 Hz 

vibration (baseline level). 

MEAN CHANGES IN SBF AS A 

PERCENTAGE OF BASELINE VALUE 

1200 

1000 

800 

600 

400 

200 

30 Hz 50 Hz Baseline Level 

0 

Pre Post 10-min Post 

0 

Baseline 

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 

Vibration 

Recovery 

Results: 

This study concludes that fi ve minutes of massage on a 

Power Plate machine at either 30 Hz or 50 Hz signifi cantly 

increases the skin blood fl ow and thus circulation in the 

arms. Performing massage on the 50 Hz setting on a Power 

Plate machine has additional benefi ts by increasing the 

blood fl ow more rapidly and retaining the level during the 

recovery period, making the effects longer lasting. 

Clinical Applications: 

Circulation (blood fl ow) is essential to the human body. 

Increasing the blood fl ow to the skin and the tissue beneath 

it can improve the condition of the skin and fi rm up skin tone 

thus helping to reduce the appearance of cellulite. 

Better circulation is also crucial for healing injured muscles, 

improving oxygen supply and helping to get rid of waste 

products, like lactic acid, from the muscles. So, by 

increasing circulation, massage on a Power Plate 

machine can: 

• help to improve skin tone. 

• reduce the appearance of cellulite. 

• encourage muscle recovery after injury. 

• help speed recovery after exercise. 

• offer an effective pre-workout warm-up. 

How long does the massage need to be? 

Only a short massage is needed to get results. After three 

minutes of massage on a Power Plate machine, there’s 

an increase in skin blood fl ow which lasts until at least 10 

minutes after treatment. The greatest increase in blood fl ow 

actually happens during the fi rst fi ve minutes of massage. 

What setting should the Power Plate machine 

be on? 

Carrying out massage on a Power Plate machine on settings 

of both 30 Hz and 50 Hz high can increase blood fl ow to the 

skin and thus improve circulation. However, massage carried 

out on a 50 Hz high setting increases the blood fl ow more 

rapidly and keeps the level higher during the recovery period 

than that carried out on a 30 Hz high setting. 

Figure 4 

Calf Massage 

Arm Massage 

Many people lead inactive lifestyles these days, travelling regularly by car and spending their working days seated at a computer 

workstation. This can result in decreased circulation and related complaints or even disorders. By providing short massage 

intervention with the Power Plate machine, local circulation can be improved, reducing the risk of dysfunction and pain, and 

improving skin quality and tone. 





8/23/11 9:29 AM

Strength Gains and Higher Jumps 

with Power Plate ® 

Training 

Research Shows Power Plate Training Results in Strength Gains and 

Improved Vertical Jump Height in 12 Weeks. 

This is a summary of a study published in Medicine & Science in Sports & Exercise, Vol. 35, No. 6, pp. 1033- 

1041, © 2003, the Offi cial Journal of the American College of Sports Medicine. 

By Christophe Delecluse, Machteld Roelants and Sabine Verschueren 



1. Power Plate Training - performed on the “classic” 

Power Plate machine - increases strength at least as 

effectively as conventional resistance training. 

2. The Power Plate Training’s strength increases are not 

due to the placebo effect. 

3. Power Plate Training enhances the body’s sensory 

awareness and function, force production and vertical 

jump height. 

4. Previous studies with untrained subjects proved 

that Power Plate Training workouts had no adverse 

side effects. In general, workouts were considered 

enjoyable and not exhausting. 

5. The positive results suggest the indication of Power 

Plate ® Training for therapeutic uses in populations 

who are not attracted to or physically able to perform 

conventional strength training. This may provide safe, 

proactive, effective interventions to enhance wellness 

in many environments. 

These research fi ndings reveal exceptionally positive 

outcomes for many populations who wish to enhance their 

strength for all activities in daily life. Benefi ts of Power Plate ® 

Training are not exclusive to healthy, untrained subjects, like 

those studied here. Benefi ts can be seen by anyone who 

wants to become or remain strong and perform better in 

life. Many populations, including the elderly, post-injury and 

rehabilitation patients and high-performance athletes will 

benefi t from the simple, effective exercises performed in 

Power Plate ® Training. 

1. The Power Plate Training group used the Power Plate 

machine. They performed standing knee extensor 

exercises at a frequency of 35-40 Hz, such as lunges 

and squats (see fi g. 3). 

2. The placebo group also used a Power Plate machine, 

which was adapted so that it did not generate vertical 

sinusoidal vibration. They felt a vibration, but it was 

too subtle to elicit a training effect. They performed the 

same exercises as the Power Plate Training group. 


Figure 1 

Change in strength of upper leg muscles (M. rectus femoris) 

after 12 weeks in both groups. 

20 

15 

10 

5 

Change in strength of upper leg 

muscles after 12 weeks 

+7.0% 

+14.4% 

+9.0% 

+16.6% 

Method: 

Sixty-seven untrained subjects were divided into four 

groups, and exercised three times per week for 12 weeks. 

The “classic” Power Plate was manufactured by LATAM b.v. for PPI 

between 2000 and 2004 

0 

Dynamic Isometric Dynamic Isometrictt 


Whole Body 

Vibration Training 


114–115 



8/23/11 9:29 AM

Strength Gains and Higher Jumps 

with Power Plate ® Training 

3. The resistance training group performed a cardio warmup 

and knee extensor exercises on two conventional 

strength training machines. 

4. The control group did not participate in any training. 

Tests: The contractile properties of the knee extensors were 

evaluated at the start (pre-test) and after 12 weeks (post-test). 

A dynamometer was used both times to measure isometric, 

dynamic and ballistic knee extensor strength on all subjects. 

Results: 

The Power Plate Training group achieved a 16.6% gain 

in isometric strength of knee extensors, a 9% increase in 

dynamic strength of the quadriceps muscles, and a 7.6% 

increase in vertical jump height. There were no reports of 

adverse side effects. Most subjects found the vibration 

training enjoyable and fatiguing, but did not consider it a 

hard or exhausting workout. The placebo group, using a 

non-functional vibration machine, did not achieve strength 

or power gains, although they performed the same standing 

knee extensor exercises. 

Conclusions: 

Training on a Power Plate Training platform is an effi cient 

training stimulus to increase muscle strength. 

In addition, it is likely that while Power Plate ® Training 

requires little exertion and is considerd enjoyable, it does 

elicit a biological adaptation that is similar to that produced 

by conventional resistance training. 

Power Plate Training provides people with all of the 

benefi ts of strength and power training without the 

possible negative effects of heavy loading, which is 

particularly important for populations who would not 

tolerate loading but could truly benefi t from gaining muscle 

strength and power. Power Plate Training may be indicated 

for use in all strength training environments, and for a 

variety of populations. 

Figure 3 

The resistance training group achieved strength gains of 

14.4% in isometric and 7.0% dynamic strength respectively; 

there was no signifi cant improvement in power and vertical 

jump height. 

The control group showed no improvement in any of the 

properties measured. 

Lunge 

Figure 2 

Change in vertical jump force after 12 weeks training for the four experimental groups. 

Squat 

Change in vertical jump force 

after 12-week training 

Power Plate Training Group Conventional Group Placebo Group Control Group 

Before Training 

After Training 

This research suggests that Power Plate Training has great potential in therapeutic environments. It can enhance muscle 

performance in rehabilitation patients and the elderly, as well as in populations who may not be attracted to, or physically 

able to, perform strength training. Power Plate Training can also enhance the performance of athletes, as suggested by 

improved strength and vertical jump height as achieved by the subjects in this study. 





8/23/11 9:29 AM

Stretching on the Power Plate ® Machine 

Increases Flexibility More than Stretching Alone 

This is a summary of a study published in the International Journal of Sports Physiology and Performance (2008) 

By William A. Sands, Jeni R. McNeal, Michael H. Stone, G. Gregory Haff, and Ann M. Kinser 

United States Olympic Committee, USA 


• Stretching on the Power Plate ® machine increases range 

of motion further than stretching alone. 

• It can be an effective way for elite athletes who are 

already highly fl exible to further increase range of motion. 

Figure 1 Figure 2 

Introduction: 

For sports such as gymnastics, fi gure skating and 

hurdling, the range of motion (ROM) achievable by the 

athlete determines both performance and safety. Even a 

minimal increase in range of motion can result in improved 

performance, and could be the difference between fi rst and 

second place. The purpose of this study was to determine 

if the addition of vibration during stretching exercises could 

result in further increases in fl exibility, when compared to 

stretching exercises performed without vibration. 

The participants’ forward split fl exibility (range of motion) was 

measured by performing a forward split next to a meter stick, to 

measure height from the fl oor (see fi gure 3). The measurements 

were taken both before and after each specifi c stretch condition 

by the same researcher. 

Figure 3 

Method: 

Ten young male elite gymnasts (average age 10.7 years) 

participated in this study. Each participant performed two 

exercises for each forward split condition (right and left leg 

forward split), fi rst with the forward leg on the platform (see 

Figure 1), and then with the rear leg on the platform (see 

Figure 2). The Power Plate machine was set to 30Hz Low 

for 45 seconds and the participants performed one forward 

split condition with vibration and one without vibration. The 

order of vibration on or off, and left or right leg fi rst was 

determined randomly. 


116–117 

Researchcard_flexibility.indd 1 


8/23/11 10:57 AM

Stretching on the Power Plate ® Machine 

Increases Flexibility More than Stretching Alone 

Figure 4 

Conclusion: 

The results of this study, which show an increase in 

range of motion when stretches are performed during a 

vibration condition, are consistent with other similar studies 

conducted by this research group. 

Another study conducted on ten young male gymnasts, 

Sands et al. (2006)1, showed an acute and structural 

improvement in forward split fl exibility. It concluded that 

vibration could be a promising means of increasing range of 

motion beyond that obtained with static stretching for highly 

trained male gymnasts. 

This study also shows that performing a stretching exercise 

program for 4 weeks (5 times a week) could result in a 

structural improvement in fl exibility and, as a result, an 

improvement in performance. 

Another study by Sands et al (2008) 2 was conducted on 

female synchronized swimmers, who also had excellent 

fl exibility before participating in the study. It also showed 

signifi cant improvements in passive forward split fl exibility, 

after stretching with vibration. 

* Signifi cant difference compared to non-vibration intervention 

Results: 

As illustrated in Figure 4, measurements taken after the 

exercises performed in the vibration condition showed an 

increase of 7.9 cm in range of motion, while the exercises 

performed in the no vibration condition only increased 

range of motion by 3.9 cm. The results show that 

stretching with vibration can signifi cantly increase range 

of motion, when compared to the Control group. 

All these studies indicate that performing stretch exercises 

on a Power Plate machine will increase fl exibility even further, 

even for those athletes who are already highly fl exible. 

The Power Plate machine can help increase flexibility 

and range of motion, even for those people who 

already have excellent flexibility. 

References 

1. Sands, W.A., J.R. McNeal, M.H. Stone, E.M. Russell, and M. Jemni. Flexibility enhancement with vibration: Acute and longterm. 

Medicine & Science in Sports & Exercise. Vol. 38(4), pp: 720-725. 2006. 

2. 

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 

range of motion in elite female synchronized swimmers. European Journal of Sport Science. Vol. 8(4), pp: 217-223. 2008. 



Researchcard_flexibility.indd 2 


8/23/11 10:57 AM

Squatting on a Power Plate ® 

Machine Also Improves Upper-Body Strength 

This is a summary of a study published in the Journal of Strength and Conditioning Research. Vol. 24(9), 

pp: 2506-2511. 2010 

By Pedro J. Marín, A.J. Herrero, N. Sáinz, M.R. Rhea, and D. García-López 

European University Miguel de Cervantes, Valladolid, Spain 


• Vibrations transferred from the feet upwards through 

the body can improve muscular performance in the 

upper body. 

• Performing triceps extensions, whilst in a squat position 

on a vibrating Power Plate ® machine enhances both the 

number of triceps extensions able to be performed in a 

set time, and average movement velocity. 

Introduction: 

In recent years, research has investigated how Acceleration 

Training can offer various fi tness and wellness 

improvements. Much of this work focused on the stimulation 

of the lower extremities created by the vibrations from the 

platform. 

• High: Power Plate machine set at 50Hz and High 

amplitude 

• Low: Power Plate machine set at 30Hz and Low 

amplitude 

• Control: Power Plate machine turned off 

The order of the condition applied for each test session was 

determined randomly. 

During the test sessions the researchers measured the 

number of repetitions and the average velocity of the elbow 

extensions. After the fi fth repetition, the researchers asked 

the participants to rate their perceived exertion on a scale 

between 1 (extremely easy) to 10 (extremely hard). 

Figure 1 

This study aimed to analyze the effects of different vibration 

settings on the upper body, even when the vibrations were 

being transferred via the feet upwards through the body. It 

investigated the number of repetitions able to be performed 

in a set time, mean velocity and perceived exertion during a 

set of elbow extension exercises. 

Method: 

Twenty students, all classed as recreationally active, 

participated in this study. Each participant performed elbow 

extensions on a pulley cable machine while standing in a 

half squat on the Power Plate machine (see fi gure 1). They 

performed the elbow extensions during three test sessions 

(one week apart from each other). Each of the test sessions 

were performed in one of the following conditions: 


118–119 

Researchcard_upper_body_0611.indd 1 


8/23/11 10:59 AM

Squatting on a Power Plate ® Machine Also 

Improves Upper-Body Strength 

Figure 2 Figure 3 

* Signifi cant difference from the control group * Signifi cant difference from control and low setting condition 

Results: 

As illustrated in Figure 2, the participants were able to 

perform signifi cantly more repetitions in High and Low 

vibration conditions compared with the control condition. 

However, no signifi cant difference was observed in 

repetitions between the High and Low setting. 

Figure 3 shows that the High group performed the elbow 

extensions at a signifi cantly higher average velocity 

compared with the Low and Control groups. 

Conclusion: 

This study shows that vibration via feet provides 

superimposed stimuli for elbow-extensors performance, as 

the number of repetitions were signifi cantly higher in the High 

and Low groups (14.2% and 12.5% respectively), compared 

with the control group. 

The average velocity was only signifi cantly higher in the High 

group (16.4%), which indicates that a higher setting on the 

Power Plate results in more neuromuscular facilitation than a 

lower setting. 

The ability of the vibration to assist in increasing both 

repetitions and average velocity could be very important 

for several resistance training goals, as the total volume 

(repetitions) and kinematics (velocity) associated with 

resistance exercises have been proposed as important 

stimuli for strength and muscle power resistance traininginduced 

adaptations. 

Fitness professionals can employ high settings (50Hz, High) when using the Power Plate ® machine, to improve 

muscle performance in the upper body. These findings expand the use and application of vibration for the upper 

body, as they indicate that improvements are possible even when specific upper body exercises are being 

performed without direct vibration exposure. 



Researchcard_upper_body_0611.indd 2 


8/23/11 10:59 AM

The Effect of Power Plate ® 

Training on Cardiorespiratory Fitness and 

Muscle Strength in the Elderly 

This is a summary of a study published in the international scientifi c journal Age and Ageing (May 2009). 

By An Bogaerts, Christophe Delecluse, Albrecht Claessens, Thierry Troosters, Steven Boonen, and Sabine Verschueren 

Katholieke Universiteit, Leuven, Belgium 


1. Power Plate training can signifi cantly increase heart 

rate in men and women between 60 and 80 years 

of age. 

2. One year of Power Plate training in older individuals 

leads to signifi cant enhancements in cardiorespiratory 

fi tness and muscle strength. 

3. The results observed in the Power Plate training group 

were comparable with the increases noted in those 

who followed an equal number of traditional fi tness 

training sessions. However Power Plate training was 

much more time effi cient (average 25 min vs. 75 min). 

Figure 1 

Introduction: 

Increased age is associated with a decline in 

cardiorespiratory fi tness and muscular performance. 

However, for elderly people to continue to function 

independently and perform daily activities, it is essential they 

maintain suffi cient muscle strength and cardiorespiratory 

fi tness. To do so, they should perform progressive resistance 

and aerobic training. However, a signifi cant proportion of 

elderly people are unable or unwilling to undertake two 

training regimens. Exercise on a Power Plate machine 

could offer a viable alternative, as it may be an effi cient 

combination of both training methods. 

Method: 

In this study 220 participants (180 of whom completed the 

study) were randomly divided into three groups. The fi rst 

group (PP group) performed basic Power Plate exercises 

only (see fi gure 1). The training intensity and time were 

gradually progressed, to a maximum duration of 40 minutes 

for one session (including warming up, cooling down and 

rest between exercises). 

The second group (FIT group) performed a fi tness program 

consisting of cardiovascular, resistance, balance and 

fl exibility exercises. The maximum duration of one session 

was 90 minutes. 

Squat 

Calves 

Wide Stance 

Lunge 


120–121 



8/23/11 9:29 AM

The Effect of Power Plate ® 

Training on Cardiorespiratory 

Fitness and Muscle Strength in the Elderly 

Both groups performed three sessions of exercise each 

week over the course of one year. 

The third group (CON group) was asked to not change their 

lifestyle or physical activity during the study. 

Results: 

To gauge the effectiveness of the different workouts, 

measurements were taken at the start of the study and after 

one year, including peak oxygen uptake (maximum amount 

of oxygen uptake), time-to-peak exercise (the time from the 

start of the cycle ergometer test to exhaustion), isometric 

muscle strength (static muscle strength), and participants’ 

heart rate. 

As illustrated in Figure 2 (A, B and C) Power Plate training 

resulted in an increase in peak oxygen uptake (a), timeto 

peak exercise (B) and isometric muscle strength (C). The 

increases are almost equal to the changes noted in the FIT 

group, except for time-to-peak exercise, for which there are 

two possible reasons. First, one of the main components 

of the FIT group’s training program was cardiorespiratory 

training, while the PP group’s training regime did not include 

this element. Also, the FIT group performed better in the 

cycle ergometer test because their training program included 

specifi c bicycle training. 

Practical Applications: 

Maintaining suffi cient muscle strength and cardiorespiratory 

fi tness can help elderly people continue to function 

independently and perform daily activities. These results 

indicate training on a Power Plate machine is a good 

intervention to improve cardiorespiratory fi tness (VO2 

peak and time-to-peak exercise), which in turn can help 

to improve quality of life for the elderly. Signifi cantly, the 

participants in the Power Plate group did not perceive the 

training sessions as a hard or strenuous workout, in contrast 

to the FIT group. As the duration of the Power Plate training 

sessions (maximum of 40 minutes) was also much shorter 

than the FIT sessions (maximum of 90 minutes), it is a more 

time-effi cient way to achieve similar results. 

Figure 2A 

Peak Oxygen Uptake 

% CHANGE IN PEAK OXYGEN UPTAKE 

25 

* † 

20 * † 

15 

10 

* 

5 

0 

* significant change from pre- to post-test 

† significant difference compared with the CON group 

Figure 2B 

Time-to-Peak Exercise 


16 

* 

14 

12 

10 * † 

8 

6 

4 

2 

0 

Figure 2C 

Isometric Muscle Strength 


Fitness Group 

Control Group 

† ‡ 


Fitness Group 

Control Group 



‡ significant difference between the PP group and FIT group 

Exercising on a Power Plate machine can be used as a 

safe, effi cient and non-exhausting alternative to a traditional 

fi tness training program to enhance muscle strength but also 

cardiorespiratory fi tness in older individuals. 


14 

12 

* † 

10 * † 

8 

6 

4 

2 

0 




Fitness Group 

Control Group 





8/23/11 9:29 AM

The Effects of Power Plate ® 

Training on Fall Prevention in the Elderly 

Power Plate Training Results in Reduced Fall Frequency and 

Improvement of the Response to Surface Rotations. 

This is a summary of a study published in Gait & Posture no. 26, pp. 309–316, 2007. 

By An Bogaerts, Sabine Verschueren, Christophe Delecluse, Albrecht L. Claessens, Steven Boonen 

Katholieke Universiteit Leuven, Belgium. 


The present study, performed on a Power Plate Next 

Generation (2004), shows that one year Power Plate training 

in elderly persons resulted in reduced fall frequency and 

improvement of the response to surface rotations. 

The aim of the study was to assess the effect of Power Plate 

training on postural control and the prevention of falls in the 

elderly. 

Figure 1 

Exercises from the Power Plate training program. Initially, 

balance was trained indirectly by exercising on one leg, after 

three months by exercising as often as possible without 

using the handrail, and after six months additionally the eyes 

were closed. 

The Power Plate generates vibrations that activate sensory 

receptors in the body, in turn provoking refl exive muscle 

contractions in leg and trunk muscles (tonic vibration refl ex). 

As both sensory and motor pathways are strongly stimulated 

during Power Plate training, it is hypothesised that 12 

months of training might result in improved postural control. 

Method: 

A total of 220 healthy older individuals between 60 and 80 

years of age participated in this study. The Power Plate 

group performed static and dynamic exercises (see fi g 1) 

on the Power Plate for a period of 47 weeks, three times 

a week. Training load increased gradually according to the 

overload principle. The duration of one Power Plate training 

sessions was maximum 40 minutes, including warming up 

and cooling down. The fi tness group program consisted of 

cardiovascular, resistance, balance and fl exibility exercises 

and lasted for approximately 1.5 hours. 

Deep Squat 

The control group did not participate in any training during 

this period and were requested not to change their lifestyle. 

Postural control was evaluated before, after six, and after 12 

months, using different test with moving platforms, disturbed 

vision and a moving visual surrounding. 

Lunge 


122–123 



8/23/11 9:29 AM

The Effects of Power Plate ® 

Training on Fall Prevention in the Elderly 

Figure 2 

Percentage of subjects without a fall in the most challenging 

condition of the sensory test. In this condition, the support surface 

and visual surround moved in phase with the subject’s sway 

resulting in inaccurate information delivered to eyes, feet and joints. 

% Non Fallers in the Most Difficult Condition 

Figure 3 

Sway Energy Scores (SES) in the toes down condition for the 

Power Plate, Fitness and Control Group at pre-, 6-months and 

12 -months test. 

Sway Energy Score Table 

90 

85 

** 

Pre 

6 Months 

70 

65 

Pre 

6 Months 

80 

* 

12 Months 

60 

* 

** 

12 Months 

% WITHOUT A FALL 

75 

70 

65 

SWAY ENERGY S CORE 

55 

50 

45 

60 

40 

55 

35 


Fitness 

Control 


Fitness 

Control 

* signifi cant effect between pre- and 6-month test 

** signifi cant effect between pre- and 12-month test 

Results: 

This is the fi rst randomized controlled study investigating 

control. The results suggest that Power Plate training may 

contribute to improvements in some aspects of postural 

control in community dwelling individuals over 60 years 

of age. 

Some of the test didn’t show results or only in the most 

challenging condition (see fi g. 2). It is possible that some test 

were not challenging enough for healthy older persons to 

detect effects of training on postural sway with the healthy 

volunteers without any balance problems participated in 

this study. 

The response to rotations improves in the toes up and toes 

down condition. In the toes up condition, the sway energy 

scores (SES) were not different between the three groups, 

although they were signifi cant different in the toes down 

condition, with a signifi cant improvement in the Power 

Plate group between pre- and 6-month test and pre- and 

12-month test. The SES of the fi tness and control group 

showed no signifi cant changes over time (see fi g. 3). 

Discussion and Conclusions: 

After one year of Power Plate training, fall frequency reduced 

on a moving platform in the most challenging condition. 

Also the response to surface rotations was improved. The 

positive effects of Power Plate training on muscle strength 

seen in previous studies, its short training time and the 

encouraging trends seen in the present study, support the 

usage of the Power Plate by older individuals to stay fi t, 

healthy and prevent falls. 

This suggests that Power Plate training–which reduces falls 

and because of that risk of injuries, broken bones or other 

physical problems–result in better anticipatory postural 

control. 

As the present study shows that Power Plate training in elderly women resulted in an improved (anticipatory) postural control, 

and previous studies have shown a strength and power increase, Power Plate training seems to be a useful tool in fall 

prevention training for the elderly population. 





8/23/11 9:29 AM

Using the Power Plate ® 

Machine During Half Time 

in a Soccer Match Increases Performance and 

Reduces the Risk of Injuries During the Second Half 

This is a summary of two studies, both conducted at the University of Hull. 

By Ric Lovell, Adrian Midgley, Stephen Barrett, Daryl Carter and Katie Small 

University of Hull, United Kingdom 

Summary of Findings: 

It is well known that the performance of players who do 

not do any type of re-warm-up intervention during half time 

decreases. Researchers at the University of Hull found that 

using a Power Plate® machine during half time prevented a 

decrease in performance during the start of the second half. 

They also found that soccer players who used the Power 

Plate machine at half time had decreased fatigue in their 

hamstring muscles and improved lower limb stability, at the 

start of the second half of the match. 

The researchers concluded that use of a Power Plate 

machine during half time could be an effective re-warmup 

activity for soccer players, both to prevent a decrease 

in performance and reduce the risk of injury, especially as 

players are not allowed to use the fi eld during half time. 

Introduction: 

Over the last few years, an increasing number of reports 

have confi rmed that the performance of soccer players 

deteriorates during the initial phase of the second half of 

competitive match play. During the fi rst 15 minutes of the 

second half, soccer players will cover less total distance and 

less distance at high speed, when compared with the fi rst 

15 minutes of the fi rst half. This period of play has also been 

associated with an increased incidence of muscular injuries. 

It is believed that the decrease in physical performance 

may be due to a lack of preparation for the second half, 

as players will perform intensive warm-up protocols before 

commencing play, but do not usually perform any sort 

of re-warm-up prior to the start of the second half of the 

match. This means their muscle temperature is lower at the 

start of the second half, which can impair neuromuscular 

coordination and performance and increase the risk of injury. 

the Power Plate machine could overcome these obstacles, 

as players can use the machine while listening to the coach, 

and without having to use the playing surface. 

Method: 

The subjects in both studies were ten semi-professional 

male outfi eld soccer players, who performed a 90 minute 

fi xed-intensity soccer simulation (SAFT90). The SAFT90 

is a protocol that simulates competitive match-play, by 

replicating all aspects of the game, such as acceleration, 

deceleration, cutting, side-stepping, backwards and 

forwards running. During the 15 minute half time period, the 

participants in the Control group remained seated, while 

another group were asked to perform Intermittent Agility 

Exercises (IAE group), which is comparable to a standard 

soccer warm-up, and the fi nal group received intermittent 

exposure to the Power Plate machine (PP group). 

The IAE group performed soccer-specifi c agility drills at 

a work:rest ratio manipulated during half time to elicit the 

required intensity (70% HRmax for 6 minutes). The PP 

group stood in a static squat (~30° knee fl exion) on a Power 

Plate pro5 AIRdaptive High Performance model (see 

fi gure 1). They did three consecutive squats, holding each 

for 60 seconds, with 60 seconds of rest between each one, 

while the machine was set at 40Hz and Low amplitude. 

Figure 1 

Creating an appropriate re-warm-up protocol for soccer 

players during half time is diffi cult, because coaches are 

often unwilling to sacrifi ce time that could otherwise be 

spent on tactical or motivational discussion, and players 

are often not allowed to use the playing surface during half 

time. Two studies were conducted to investigate if use of 


124–125 

Researchcard_Soccer.indd 1 


8/23/11 1:39 PM

Power Plate ® Training Improves 

Soccer Performance 

Results: 

The results show that there was a signifi cant increase 

in sprint time (indicating a decrease in the ability to 

perform) for the Control group, between the end of the 

fi rst half (30-45) and the start of the second half (46-60). 

However, there was little or no increase in sprint time for 

both the IAE and PP groups during the same time period 

(see fi gure 2), indicating their ability to perform had not 

decreased. 

Jump performance also decreased signifi cantly for the 

Control group during the fi rst 12 minutes of the second 

half, but not for either re-warm-up groups (see fi gure 3). 

As performance levels only decreased in the Control 

group, it indicates that any type of re-warm-up protocol 

can help soccer players maintain performance during the 

second half of a match. 

As muscle temperature did not increase signifi cantly in 

the PP group, after their re-warm-up protocol, these 

results are most likely due to the neural potentiation 

generated through the vibrations. 

The second study focused on hamstring stability and 

markers of hamstring injury. The results of this study 

showed that time to stabilization, after hopping on the 

dominant leg, was signifi cantly reduced for the PP group, 

when compared to the Control group. The other markers 

of hamstring injury showed that the hamstring muscles 

were less fatigued, reducing the chance of injury. 

Figure 2 

* Signifi cant difference compared to non-vibration intervention 

Figure 3 

* signifi cantly less than 45 min. 

† signifi cantly less than the PP and IAE group. 


Fitness group 

Control Group 


Fitness group 

Control Group 

1.9 

* 

46 

1.8 

1.7 

44 

42 

† 

* 

FLYING 10 M SPRINT TIME (S) 

1.6 

1.5 

1.4 

1.3 

1.2 

30-45 45-60 60-75 

TIME (MIN.) 

CMJ (CM) 

40 

38 

36 

34 

32 

30 45 46 60 

TIME (MIN.) 

Conclusion: 

• Use of the Power Plate machine during half time ensured that both sprint performance and counter movement jump 

performance did not deteriorate during the second half of the match, when compared to the Control group. 

• Use of the Power Plate machine also decreased fatigue and increased coordination in the hamstring muscles, reducing 

the risk of injury, when compared with the control group. 

• These results indicate that the Power Plate machine is a viable option for re-warm-up interventions, as not only can it 

help players to maintain performance and reduce the risk of injury, it also gives them a way to achieve a re-warm-up 

without having to use the playing surface or miss out on tactical or motivational discussions from the coach. 



Researchcard_Soccer.indd 2 


8/23/11 1:39 PM

Global Partners 

www.ptonthenet.com 

PTontheNET 

Personal Training on the Net (PTontheNet) is the ultimate online educational resource 

for personal trainers, offering a comprehensive exercise library and program design 

templates, as well as thousands of articles, videos, weekly blogs, and assessment tools 

for health fitness professionals. PTontheNET hosts Power Plate online education globally 

and live event registration in the US and Canada. 

www.ptaglobal.com 

PTA Global 

Personal Training Academy Global (PTA Global) is a global leader in education, providing 

practical and innovative solutions for the global fitness community. PTA Global has 

developed the most scientifically current educational curriculum in the Health and Fitness 

Industry. 

www.athletesperformance.com 

Athletes’ Performance 

Athletes’ Performance, the global leader in integrated performance training, offers 

accredited continuing education courses teaching the training, nutrition and rehabilitation 

systems that have supported 5 straight #1 Overall NFL Draft Picks, World Cup teams, 

World Series and Super Bowl Champions, Olympians and many more top professional 

and elite athletes. 

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National Academy of Sports Medicine (NASM) 

Since 1987, the National Academy of Sports Medicine (NASM) has been a global leader 

in providing evidence-based certifications and advanced credentials to health and fitness 

professionals. In addition to its evidence-based NCCA-accredited Certified Personal 

Trainer (CPT) certification, NASM also offers a progressive career track with access 

to advanced specializations in Sports Performance (PES) and Injury Prevention (CES), 

Continuing Education courses, and accredited Bachelor and Master Degree programs. 

www.imgacademies.com 

IMG Academies 

IMG Academies feature programs throughout the year including IMG Bollettieri Tennis 

Academy, IMG Leadbetter Golf Academy, IMG Performance Institute, IMG Baseball, IMG 

Basketball, IMG Soccer, IMG Madden Football and IMG Lacrosse Academies. Options 

include a weekend’s worth of lessons, one week, multiple weeks, or an entire summer 

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www.viprfit.com 

ViPR 

ViPR is an exercise tool that bridges the gap between strength and movement training 

for effective and authentic transfer into sport and life. ViPRs range in weight between 

4kg–20kg and are designed to be lifted, shifted, tilted, flipped, carried, etc. in accordance 

with three-dimensional movement. ViPR is applied differently for athletes, everyday users, 

and those needing rehabilitation or reconditioning. ViPR has worked with Power Plate to 

develop integrated training protocols using both products. 

126–127 


www.fia.org.uk 

www.thumpboxing.co.uk 

Fitness Industry Association (FIA) 

Power Plate UK is a member of the Fitness Industry Association (FIA), the UK trade body 

which represents every reputable organisation in the health and fitness industry. It aims 

to create a favourable environment for its members to operate in, promote its members 

to existing and potential customers and stakeholders, and defend the reputation and 

business interests of its members. 

THUMP Boxing 

THUMP Boxing specialises in educating fitness professionals on how to structure and 

teach “Boxing for Fitness” classes, combining professional boxing training with the 

principles of functional fitness. Their trainers worked with Power Plate to develop a series 

of Power Plate Boxing classes. 

www.efds.co.uk 

Inclusive Fitness Initiative (IFI) 

The Power Plate Pro Series machines are the only vibration training devices with Stage 

2 Inclusive Fitness Initiative (IFI) accreditation, signifying that many people with disabilities 

can use the machines without assistance. The IFI, administered by the English Federation 

of Disability Sport (EFDS), is a programme that supports the fitness industry to become 

more inclusive by catering for the needs of disabled and non-disabled people, as well as 

raising physical activity participating levels. 

www.burrelleducation.com 

Burrell Education 

Founded by Jenny Burrell, the UK’s leading expert in pregnancy and post natal 

education, Burrell Education provides cutting edge education for all fitness professionals 

to help them offer safe, effective training programs for pregnant and post-natal women. 

Jenny Burrell has used her expertise to create specific Acceleration Training exercise 

programmes for this special population. 

www.ehfa.eu 

European Health & Fitness Association (EHFA) 

EHFA is an independent and non-for-profit organisation based in Brussels representing 

the interests of the health and fitness sector at the EU level. Power Plate International is 

proud to be a Vanguard member of this organisation, which helps to raise standards and 

promote best practice within the industry. 

Register of Exercise Professionals (REPs) 

Register of Exercise Professionals (REPs) is an independent public register that 

recognises the qualifications and expertise of health-enhancing exercise instructors in the 

UK. Power Plate is the only whole body vibration company that has achieved the status 

as an official REPs training provider. 

www.powerplate.com

Power Plate International 

London, United Kingdom 

020 7317 5000 

info@powerplate.co.uk 

www.powerplate.com/uk 

Power Plate Americas 

Irvine, CA USA 

877 877 5283 

info@powerplate.com 

www.powerplate.com/us 

©2012 Power Plate International Ltd. All rights reserved.

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