What is body composition?

Body composition is a combination of the body’s percentage of fat, bone and muscle, which determines leanness. Since fat tissue takes up more room than muscle tissue, if you take two people of the same height and weight, their bodies may look different because they have different body composition.

An eight-month study conducted at the University of Oklahoma in 2009 found that Power Plate training enhances resistance training to further improve body composition.

A total of 55 volunteers were split into three groups: a resistance training group, a Power Plate training group and a control group. To gauge the effectiveness of the different workouts, measurements were taken at the start of the study and after eight months, including percentage of fat, fat mass and muscle mass.

At the end of the study, the Power Plate group showed a larger decrease in percentage of fat and fat mass compared to the resistance and control groups. In short, adding Power Plate training to a high intensity resistance training program can result in a greater improvement in the percentage of body fat, when compared to resistance training only.

Get the full study here.

To supplement your Power Plate training, in an effort to improve your total body composition, it is important that you track your progress. Unified Lifestyle’s Weight Tracker App is a great way to keep track of your body composition, including fat percentage, lean mass, fat weight, total weight and waist size. Weight Tracker is completely free and available for iPhone and Andriod.

Get Weight Tracker for iPhone

Get Weight Tracker for Android

“How can Power Plate pay for itself?”

When I decided to quit the gym and work on a business model for my own training center, I had to make some basic decisions: outdoor training versus indoor, personal training versus group training.

I decided to open a boutique fitness studio offering semi-private group fitness. I visited all the Power Plate centers in the area where I lived and realized that it was unknown and underutilized. Power Plate equipment, with its 6-feet radius footprint and 54,000 muscle contractions per 30-minute class, became my number one choice for equipment. I immediately saw the potential.

I started developing a class model that would attract a large scope of clientele and fit every fitness goal: flexibility, aerobic, toning, etc. Once I had the material, and had my business plan ready, I made my investment.

Power Plate offers financing and will provide you with information on your ROI (Return on Investment) for one, two, three or as many machine that you purchase.

Your purchase price will depend on the model you choose, but for the purpose of this article, we will establish a base price for one Power Plate for use in both a personal training and semi-private business model.

Personal Training Business Model
Investment: $10,000
Average session pricing: $45-$100 / hour / client (this depends of your geographical area and your years of experience; the scale price is based on ACE Fitness certified Personal Trainer fee)
Number of training sessions per client and per week: 2
Session time: 30-60 min (>30 min can be combined with other functional training equipment)
Number of clients: 5
Potential monthly revenue: $360-$800 x 5 = $1,800 – $4,000
ROI: 3 to 6 months
*This is just 10 hours of work per week; I know you work harder than that. This is just 5 clients; I know you probably train more clients than that right now. Your main selling point will be that you are using a technology that is unique, safe and very effective. They will want to train with you because you are the only one who has the Power Plate and who knows how to use it!

If you choose to do semi private class, you can create duet session with two clients on one Power Plate. You will lower the session price, attract more clients and still make more money per session.

Semi-private, Duet Business Model
Investment $10,000
Average session pricing: $25-$45 / hour / client (this depends of your geographical area and your years of experience; the scale price is based on ACE Fitness certified Personal Trainer fee)
Number of training session per client and per week: 2-3
Session time: 30-60 min (>30 min can be combined with other functional training equipment)
Number of client: 6
Potential revenue monthly: $600-$1,080 x 6 = $3,600 – $6,480
ROI: 2 to 3 months

Entrepreneur: a person who is willing to help launch a new venture or enterprise and accept full responsibility for the outcome.

A Power Plate investment offers you the opportunity to become your own boss and open a profitable Power Plate training center. Power Plate is the perfect ally to your new venture.

- Sylvie Patrick, Power Plate Training Manager

Created by NASM and Power Plate Master Trainer, Marty Miller, this program is designed to increase muscular endurance and stability, which is extremely importance in baseball. It can be used either in-season to maintain stability and muscular endurance, or as the first phase of an off-season program.

Get your printable program here.

This four-week my5 Program is designed to help you get the most out of your my5 machine. Complete with a scheduled four-week progression, including recovery, this program will guide you through one month of training.

Click here to get your full schedule and printable workouts.

Developed by Kevin Heiberger, Performance Coach at IMG Academies, this program focuses on muscle preactivation for speed training.

Get the printable Program here.

Power Plate Acceleration Training stimulates sensory receptors and the afferent pathways, leading to a more efficient use of the stretch reflex. It allows for specific training of the fast-twitch fibers, contributing significantly to high-speed movements.

A study was conducted on the sprint performance of 24 volunteers. One group participated in a six-week training program on the Power Plate machine and the control group did not participate in any training. After the six-week training period, the Power Plate training group showed significant changes in sprint running kinematics and explosive strength performance.

Study Conclusions:

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

Power Plate Training Improves Sprint Performance, Paradis et al.

Whether you’re a bride, bridesmaid or just a wedding crasher, sculpt some sexy arms for the sexy dress you have picked out for the big day.

Get your printable workout here.

Developed by Shaakira Hassell, Speed, Strength & Conditioning Coach at IMG Academies, this total-body program will challenge your core strength, balance and coordination to help enhance your on-court performance.

Download your printable program here.

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.