Do you own a Power Plate® my3™ or are thinking about purchasing one? Try this basic program to introduce your body to Acceleration Training™ exercise.

Get the printable version of this workout here!

Pittsburgh Steelers’ wide receiver Antonio Brown came to Gene Warren at Streamline Vibrations with three main goals:

1. Increase vertical jump height
2. Improve lateral movement
3. Speed up acceleration

Gene Warren, Power Plate Certified Trainer and owner of Streamline Vibrations in Aventura, Florida, began working with Antonio Brown incorporating Power Plate Acceleration Training, plyometrics and other functional training equipment. Training sessions with Warren and Brown are short and intense–a 30 minute workout covering stretch, balance/coordination, strength, acceleration, lateral explosive action vertical demand and recovery.

“One of the pushes we do is call Complex-Contrast,” said Warren. “This is where we set the Power Plate machine at 40Hz/High Amplitude and Antonio does a stationary lunge, pulsing or shifting for 30 seconds on each leg. Then, he’ll come back to Earth and do 10-12 stationary lunges with a dumbbell in each hand. This builds pure strength.”

For lateral explosion, Warren uses a similar technique. He places a step perpendicular to the platform and Antonio performs lateral jumps on 40Hz/High Amplitude, 45 seconds each leg. As his foot lands on the platform, he does a static hold for 2-3 seconds, then jumps back to the step. This is immediately followed by 40-50 lateral plyometrics on the ground. This technique helps him cut faster on the field.

To help increase Antonio’s vertical jump, he performs one minute of box jumps from the platform to an elevated surface on 40Hz/High Amplitude.

“Antonio Brown is an amazing person and athlete,” said Warren. “He’s the real deal…MVP!”

Streamline Vibrations Power Plate Training Studio and Wellness Center is a 600 sq ft state-of-the-art personal training facility in Aventura, Fl, equipped with seven Power Plate machines. The studio’s owners, Gene and Sandra Warren, are long-time certified personal trainers and Power Plate instructors.

Streamline Vibrations offers unique classes integrating Power Plate Acceleration Training with other popular training modalities such as indoor cycling, suspension training and dance cardio.

To learn more about Streamline Vibrations and the programs they offer, click here.

XLR8 Palm Pointe is a new fitness studio located in Fort Myers, Florida. Fully equipped with two pro6′s, 2 pro5 HP’s and 2 pro5′s, XLR8 offers personal training, semi-private sessions and group classes incorporating Acceleration Training™.

The team at XLR8 uses the most advanced technology in health and fitness to aid their clients in weight loss, regaining energy levels, body toning and relieving neck and back pain. With Power Plate Acceleration Training, they create muscle confusion to help clients surpass a plateau and get results fast.

Whether you’re working with a personal trainer or in a group setting, XLR8 sessions are only 20 minutes long. Specialty classes include Power Yoga and Special Abs.

We all have bad days (or weeks) that leave us stressed (or angry). Everyone deals with stress differently–yelling, crying, overeating, over-drinking, etc. If you’ve had “one of those days” (or weeks), unleash your pent-up anger with this workout. Niccole and Jessica take you through a series of five exercises–push, pull, kick, punch and slam. So, instead of killing that bottle of wine, go kill a workout.

Get the printable version here!

For more workouts and training tips, follow us on Facebook!

Have an idea for a workout? Tweet us @powerplateusa!

So why even bother putting in the time and effort?  Shouldn’t it be good enough if you have a general idea of what you would like work on with them and hope it achieves the results you have promised?

“Failing to plan means planning to fail.”  In other words, if you do not have a plan of action (short and long term) for your client, you have a very slim chance at helping them achieve their fitness goals or even keeping them as a long-term client.

Programming your client’s weekly workouts allows you to focus on their form and execution of the exercises during their training session rather than thinking what you will do with them next.  It keeps you in the moment and focused on the task at hand.  It is great to share the program in its entirety with your client to show them that you have invested your time and energy with them and you are committed to their success.  It will also help hold them accountable.  By programming out what they will be doing not only when they will be meeting with you but on the days they will be performing their cardio program or recovery exercises without you helps to keep them from becoming lost when they get into the gym without their trainer.  There is always a plan and you are helping by taking out all of the guess work.  Their only obstacle to staying on track with their workout schedule should be physically getting to the gym.

So what are some tips on programming your clients with the Power Plate training?  Just like training with mass, training with vibration has specific steps and protocols of progression to avoid over-training.

The first way in which you would want to progress your client is through changing the way an exercise is executed through a movement progression.  Begin with static movements on the Power Plate machine.  This helps your client become accommodated to the vibrations as well as lessen the chance of vibration travel which can be uncomfortable.

Once your client has become more comfortable with the mode of training, you can progress them to static variable.  Static variable movement begins in a static position followed by moving to a slightly lower position and pausing.  Then move back to the original static position and pausing followed by moving to a slightly higher position and pausing and repeating the sequence.

The next progression would be to have them perform the exercises in a pulsing movement which is dynamic, but in a shortened range of motion.

The final movement progression would be a dynamic full range of motion. By this time, your client should have become acclimated to vibration training.  If not, you may wish to return a pulsing movement instead of full range of motion.

After the client has progressed to full range dynamic movement, you may wish to progress them to more explosive or plyometric movements if it appropriate for their body and fitness goals.

Once you have progressed your client through the various movement patterns and they have become acclimated to vibration training, you can them begin to challenge them in other ways.  Begin by increasing the amount of time the exercise is being performed.  For example, if your client was doing a squat for 30 seconds, you could progress them to 45 seconds.  You may also progress your client by increasing the amount of sets the client is performing of the exercise if you wish to keep the time consistent.  From there, you can then begin increasing the G-Factor™(frequency and amplitude).

As a general guide, we have provided a sample Six Week Training Calendar.

CLAIM: Vibration training causes long-term back pain.

“Vibration has been recognized as a component in the development of back pain in people who experience long-term vibration, such as truck drivers and helicopter pilots. Vibration training may result in back pain.” [Source: http://www.livestrong.com/article/273677-risks-of-vibration-training/]

TRUTH: The long-term vibration that truck drivers and helicopter pilots are exposed to is occupational vibration. Power Plate equipment produces harmonic vibration, not occupational vibration. Unlike occupational vibration, harmonic vibration is predictable, consistent and does not cause back pain. In addition, a total-body workout on the Power Plate machine is less than 30 minutes—whereas occupational vibration exposes workers to hours of vibration.

REFERENCES:

1. Controlled use of Acceleration Training™

——-

CLAIM: Vibration training causes damage to bones and connective tissue.

“Stony Brook University says that although the vibration levels experienced in training machines may not cause damage, it is certainly true levels of vibration of the human body can cause damage to bone and connective tissue, an unwelcome effect for someone with retinal eye detachment, for example.” [Source: http://www.livestrong.com/article/273677-risks-of-vibration-training/]

TRUTH: Power Plate machines are certified medical devices, meaning the health claims have been proven through scientific studies. One proven benefit of Power Plate training is increased bone density—a positive effect on bones that keeps them from breaking. In addition, Power Plate vibration training helps to stimulate connective tissue, such as ligaments and tendons. This stimulation results in a reduced chance of injury during various activities. Vibration training is not recommended for those suffering from a detached retina; however, it will not cause retinal detachment.

REFERENCES:

1. Effect of 6-Month Whole Body Vibration on Hip Density, Muscle Strength and Postural Control in Postmenopausal Women: A Randomized Pilot Study, Verschueren et al, 2004.

——-

CLAIM: Vibration training can cause brain damage.

“As reported by MSNBC, Clinton Rubin, who is a biomedical engineering professor at State University of New York at Stony Brook, is concerned about the long-term exposure to vibration and says there is the risk of brain damage. This concern stems from the chronic exposure to vibration, which is different from the occasional workout.” [Source: http://www.livestrong.com/article/273677-risks-of-vibration-training/]

TRUTH: This “long-term exposure” to vibration refers to occupational vibration, which is unpredictable and dangerous. Occupational vibration stems from handling heavy machinery, such as truck driving and construction. Power Plate equipment produces harmonic vibration which is safe, consistent and predictable. In addition, a total-body workout on the Power Plate machine is less than 30 minutes—whereas occupational vibration exposes workers to hours of vibration.

REFERENCES:

1. Controlled use of Acceleration Training™

——-

CLAIM: Vibration training can cause hand injury.

“Vibration injury to the hands includes a vascular component, characterised by intermittent blanching, and a neurological component, characterised by impaired proprioception and dexterity.” [Source: http://ageing.oxfordjournals.org/content/38/3/254.full]

TRUTH: The vibration that causes hand injury is occupational vibration, which is unpredictable and dangerous. Occupational vibration stems from handling heavy machinery, such as truck driving and construction. Power Plate equipment produces harmonic vibration which is safe, consistent and predictable. In addition, a total-body workout on the Power Plate machine is less than 30 minutes—whereas occupational vibration exposes workers to hours of vibration.

REFERENCES:

1. Controlled use of Acceleration Training™

——-

CLAIM: Vibration training has not been proven safe and effective for the elderly.

“Vibration training may offer some potential musculoskeletal benefits but further research is needed to evaluate the optimum vibration protocol in terms of safety and efficacy in older people, and to evaluate its effectiveness at reducing fall incidence. There is little evidence as to the optimal vibration training protocol in this population and some interventions may be delivering ineffective or unnecessarily large exposures.” [Source: http://ageing.oxfordjournals.org/content/38/3/254.full]

TRUTH: Power Plate has many published research studies on its health benefits for the elderly population, including increased strength, balance and stability^1,2,3. Many older adult communities and specialty fitness centers serving active aging clientele utilize Power Plate vibration training to provide a safe and effective workout. These facilities^4,5 have received extremely positive results and feedback.

REFERENCES:

1. Whole Body-Vibration Training Increases Knee-Extension Strength and Speed of Movement in Older Women, Roelants et al, 2004.
2. Effects of whole body vibration training on postural control in older individuals: A 1 year randomized controlled trial, Bogaerts et al, 2007.
3. Impact of Whole-Body Vibration Training Versus Fitness Training on Muscle Strength and Muscle Mass in Older Men: A 1-Year Randomized Controlled Trial, Bogaerts et al, 2007.
4. Power Plate Testimonial: Rhonda Cap, Leisure World
5. Power Plate Testimonial: Dr. Perry Cammisa, BStrong4Life

——-

CLAIM: Vibration training will worsen the effects for someone with a spinal cord injury.

“Those with spinal injuries, such as slipped discs or pinched nerves may increase damage by using the machine because their body will not be able to sustain proper alignment through the vibration period.” [Source: http://www.ehow.com/about_5402299_dangers-using-power-plate.html]

TRUTH: Power Plate technology produces primarily vertical vibration which coincides directly with the gravitational pull of the earth. Those with spinal cord injuries, such as slipped discs or pinched nerves, will experience no more pain or damage on the machine than they do off of the machine. This contraindication is referring to oscillating vibration, seen in wobble boards, which tilts side-to-side with a central pivot. If you do have a spinal injury, it is suggested that you avoid movements on the Power Plate machine that your doctor has suggested you avoid altogether.

——-

CLAIM: Vibration training can increase your chance of a stroke.

“Those with blood clots may increase the chance of stroke.” [Source: http://www.ehow.com/about_5402299_dangers-using-power-plate.html]

TRUTH: This is an unfounded claim with no proof or references. However, just like with any new exercise program, especially if you have a medical condition, we suggest you consult your physician before you start Power Plate training. Power Plate training itself will not cause a stroke.

——-

CLAIM: Power Plate training can increase the chance of falling in the elderly.

“While aging women with bone density issues can most benefit from a Power Plate workout, they may increase their chances of a fall by using the machine improperly or without a spotter.” [Source: http://www.ehow.com/about_5402299_dangers-using-power-plate.html]

TRUTH: Power Plate training has been proven to improve proprioception, balance and stability. It is very difficult to use the machine improperly to the point that you may fall off. The machines have handle bars that are meant to help stabilize the user while they are on the platform. The step height on all Power Plate models is 11.8 inches, similar to stairs and other steps.

REFERENCES:

1. Effects of whole body vibration training on postural control in older individuals: A 1 year randomized controlled trial, Bogaerts et al, 2007.

——–

CLAIM: Vibration training causes vision and hearing damage.

“That’s right, you can liken the possible dangerous results of the Power Plate to the possible results of shaking a baby. While adult brains are not as susceptible as a growing child, there are still risks. Clinton Rubin, a biomedical engineering professor at State University of New York at Stony Brook believes these high levels of vibration may lead to increased back pain, cartilage damage, vision and hearing loss as well as possible brain damage.” [Source: http://www.ehow.com/about_5402299_dangers-using-power-plate.html]

TRUTH: This is an unfounded claim with no proof or references. Also, Clinton Rubin sells his own vibration plate, so he may not be objective. Power Plate equipment produces harmonic vibration which is safe, consistent and predictable, so it is safe to use on a regular and controlled basis. Power Plate machines are certified medical devices and are used regularly by medical professionals, rehab centers, professional athletes and fitness enthusiasts.

REFERENCES:

1. Power Plate Testimonials
2. Power Plate User List

——-

CLAIM: Vibration training does not burn fat or build muscle.

“Vibration training is not a substitute for actual exercise. You can’t build much muscle or burn fat by simply standing on a vibrating plate. In fact, it won’t burn fat at all.” [Source: http://www.dailyspark.com/blog.asp?post=vibration_training_latest_fad_or_the_real_deal]

TRUTH: Power Plate training has proven to help aid visceral fat loss and increase strength and power. Power Plate exercise programs consist of performing various exercises on the machine, not just standing on the platform. Simply standing on the machine’s platform has never been a Power Plate exercise protocol or recommended to obtain fat loss or build strength.

REFERENCES:

1. Effect of Long Term Whole Body Vibration Training on Visceral Adipose Tissue: A preliminary Report, Vissers et al, 2010.
2. Strength Increase after Whole Body Vibration Compared with Resistance Training, Delecluse et al, 2003.
3. Effects of Different Magnitudes of Whole-Body Vibration on Arm Muscular Performance, Marin et al, 2010.

——-

CLAIM: Vibration training can increase the risk of medical conditions such as hypothyroidism, hormonal imbalances and organ failure.

“For most people, a limit of 10-15 minutes at a time, every other day, is safe. If you try to use it like a cardio exercise machine for 30-60 minutes most days, you run the risk of problems like hypothyroidism, hormonal imbalances, and even organ failure.” [Source: http://www.dailyspark.com/blog.asp?post=vibration_training_latest_fad_or_the_real_deal]

TRUTH: There is no evidence or research that suggests Power Plate training can cause damage such as hypothyroidism, hormonal imbalances or organ failure. Power Plate workout programs suggest using the machine 2-3 times per week, 20-30 minutes per session. Power Plate training follows the same guidelines as traditional strength training, since both methods are applying force to the body. You must allow at least one full day to let your muscles recover before training that area again. However, Power Plate training can be used every day for stretch and massage (10 minutes). Like any form of exercise, overtraining is possible with the guidelines are not followed, however, overtraining on the Power Plate has never resulted in the aforementioned medical conditions.

——-

CLAIM: Vibration training does not burn calories.

“If you’re looking for something you can do to burn calories without much huffing and puffing, don’t waste your money on a vibration platform. It won’t work.” [Source: http://www.dailyspark.com/blog.asp?post=vibration_training_latest_fad_or_the_real_deal]

TRUTH: Like any piece of exercise equipment, the amount of calories burned on the Power Plate has many different variables, such as pacing, intensity and the type of exercise you are performing. Just like on a treadmill, you will burn fewer calories walking at a moderate pace than you would running a 6-minute mile. Adding vibration to your exercises will cause an elevated energy output.

REFERENCES:

1. Effect of Long Term Whole Body Vibration Training on Visceral Adipose Tissue: A preliminary Report, Vissers et al, 2010.

http://www.aahf.info/sec_news/section/real-fountains-of-youth_012507.htm

Envejecimiento saludable? Esto suena como una contradicción. Pero para los Americanos de la tercera edad esto significa ejercitarse y comer sano – además de un conjunto de cosas, dicen los doctores.

La Campaña de Envejecimiento Saludable, un promoción de salud nacional diseñada para ampliar el reconocimiento sobre los efectos positivos del envejecimiento, presenta cuatro claves para envejecer con estilo: entrenamiento físico, bienestar social, bienestar mental y seguridad financiera.

De estos cuatro, el entrenamiento físico es el centro por donde los otros giran, dice la Dra: Carmel Dyer, profesora asociada de medicina en el Baylor College of Medicine en Houston, y Directora del Programa de Geriatría del Harris County Hospital District.

“La fuente de la juventud verdadera es el ejercicio,” dice Dyer.

El ejercicio incrementa su masa muscular y la flexibilidad, hacienda que sea menos común que se caiga y sufra una fractura, dice Dyer. Además ayuda a metabolizar el azúcar en sangre mejor, disminuyendo su riesgo de diabetes. Y mantiene sus vasos sanguíneos abiertos y dilatados, lo que reduce su presión sanguínea, dijo ella.

Dyer recomienda ejercitarse por lo menos 30 minutos tres veces por semana, y agregar días cuando su nivel físico mejora.

Power Plate es una excelente solución para esta población porque en tan solo 20 minutos en 2 o 3 sesiones por semana se logran los resultados buscados según la Dra Dyer, incremento de la fuerza muscular, la flexibilidad, la circulación, el equilibrio y la densidad mineral ósea. Todo esto se logra con un bajo impacto en las articulaciones.

Una buena alimentación, incluyendo una dieta baja en grasas saturadas y conteniendo cinco o más frutas o vegetales cada día, es también crucial para una buena salud. Y si eres un fumador, déjalo —- nunca es muy tarde.

Improve your golf game with these five movements that will increase your mobility, stability and core strength. WATCH NOW>

Las lesiones deportivas más comunes son esguinces y desgarros. Cuál es la diferencia entre ambas? Un esguince es una lesión de un ligamento que conecta a un hueso con otro hueso. Los ligamentos se lesionan cuando se estiran rápidamente pasando sus límites. Un desgarro, más comúnmente conocido como un tirón muscular, es cuando la banda que conecta a un músculo con un hueso o las fibras mismas dentro del músculo mismo se sobre-estiran o se sobre utilizan y se dañan.

Hay momentos que la prevención de estas lesiones comunes está fuera de nuestro control o que no importa lo bien que preparemos nuestro cuerpo a través de focalizarnos en ciertos ejercicios para ayudar a prepararnos para el fin de semana, igualmente puede lesionarse. Esto puede ocurrir si falla en la entrada en calor antes de la actividad o porque ha saltado una semana en el gimnasio. De ambas maneras, existen alternativas que ayudan a disminuir las posibilidades de lesionarse.

SIEMPRE entre en calor. Muchas personas fallan al no ver la importancia de una buena entrada en calor. Escriba su rutina de entrada en calor y llévelo consigo a su actividad del fin de semana. Utilice dibujos o notas en su teléfono o tableta.

Recuerde que la actividad es para DIVERTIRSE. Usted debería no exponerse a un punto de quedar exhausto. Algunos de nosotros somos muy competitivos en un juego amistoso y nos llevamos a los límites ignorando cuán fatigados estamos. Cuando los músculos están fatigados las posibilidades de lesionarse aumentan exponencialmente. Escuche a su cuerpo y respete las señales.

Entrene practicando antes de participar. Si se está uniendo a una liga de softball después del trabajo o tiene planes para el fin de semana, entrene ligeramente los grupos musculares relevantes en los días previos (o más óptimamente, las semanas) a comenzar la actividad. Palabra clave: ligeramente. Su objetivo es preparar los músculos relevantes para más actividad y movimientos y no para fatigarlos.

Robyn Baker, Power Plate Training Manager

Para programas de Power Plate de pre-activación y recuperación, visite nuestra página de Siéntase mejor.

Peyton Manning and the Denver Broncos began their offseason training program on Monday, April 16th, to prepare for the season’s kickoff in September. This year, they’re making some new changes to their strength and conditioning program, including implementing Power Plate Acceleration Training.

In a recent interview with Max Denver , coach John Fox said there would be changes to “a lot of equipment.”

“There’s a little more body-weight-type training instead of real heavy weights,” Fox said. “It’s a little more new-science oriented.” Read the full story here.

The Denver Broncos currently have 12 Power Plate pro5 machines in their training facility.

Find out how some of the nation’s most elite athletes, sports teams and training facilities use Power Plate Acceleration Training to achieve peak performance, including Athletes’ Performance, IMG Academies, Evan Longoria, Iowa State Football and more.