What Does a WBV Program Look Like?
Vibra-Train have released the safety program to be used with their machines. It provides an interesting example of what a WBV training program might look like.
The basic rules:
- Always check your position before starting.
- Re-check your position every 20 seconds.
- Do not move.
- Stay relaxed.
- If you do find yourself out of position you have only 2 options
- Get off
- Correct immediately
The exercises covered in the program include; Basic Squat, Push-up, Wide Stance Squat, Tricep Dip, Pelvic Stability, Stretch, Lunge, Anti-Cellulite, Superman Squat.
See the full description of exercises or pictures.
Machine settings are:
(a) Lineal Vibration Training (not 3D or Pivotal)
(b) Amplitude - 3MM
(c) Speed - 43Hz
Editor’s Note: Anti-Cellulite? Is there any proof that sitting on a WBV machine for 3 minutes could have any possible action in lowering cellulite. Arguably it could allow more blood flow to the region allowing the adipose tissue to be accessed - but in that case would other forms of resistance training also have that effect?
Disclosure: This blog (vibrationtraining.net) is neither owned nor managed by Vibra-Train - nor is there any commercial affiliation between the two. The owner of Vibra-Train kindly submits articles about Whole Body Vibration so that all interested parties can better understand this area. The above post is provided to help readers get a sample of what a WBV training program looks like. In no way do the owners of the Vibration Training blog either endorse or recommend any specific WBV device over another. It is up to the reader to judge for themselves. Any other article submissions are welcome.
57 Comments
- Lisa Thomson
March 7th, 2007Hi Everyone, I would like to share with you all something I experienced today.
As some already know I work in the industry and I believe it’s in my best interests as well as our clients to be as well informed on other products as possible.
For this reason I visited another studio today (no names) And put my body on the line in the name of research-which I’ve later come to regret.
The studio I visited today did NOT put me through a “safe” programme like the one above , The trainer there didn’t like to stick to any specific order as it bored him!
I was placed into some pretty “funky” positions, some I wouldn’t dream of putting my own clients in.
One example…. I was put into a pelvic bridge with my feet on the machine, my elbows on a block out in front. This sent the vibrations into my knees and killed my back!! I have had a headache and felt ill most of the afternoon, the lower back wasn’t too sharp either (good thing I’m young and strong).
As stated above in the “Vibra-Train Safety-First workout” there is no room for variation. Positions are put there and in that particular for a reason.
When sticking to Lloyds safe proven workouts our trainers are seeing great results in our clients and therefore get a buzz out of what we do and keeps the job interesting. In this case SIMPLE is SAFE!!!!
Thanks Lloyd, Keep up the awesome work!
- Pete
March 8th, 2007Thanks Lloyd,
The excercises are very clear and instructive. Now I am armed with a few to try out at a suitable venue.
Keep up the good work
- Jason
March 8th, 2007Hallo Lloyd. Great Job !
What is the difference between the Bullet and Standard workout ?
- Dan V.
March 8th, 2007Just finished the 9 poses. Very demanding! Outstanding Lloyd, thanks.
Do you ever increase the 43 Hz range or the seconds? Jason….
The first 9 poses are identical in all my programs. No matter what unit you are using. They only vary from there depending on your machine type.
The Bullet does not have vibrating handle bars so only negative responses can be caused.Dan V……
For the standard user , changes are seldom made. The biggy is managing the 2 minite super-squat at the end. We still have people after 18months trying to conquer that program.
If you read the poster it says ” further poses can be added if above poses can be held with no concerns ”Remember that program is attached to my machine range that has been designed for 95% of the population. Not the “weekend warrior” athlete.
I have 5 models. 2 are sports units.
Dan V….
to further touch on increasing the intensity of your program. And for everybody who has a decent home unit.The rules are:
(a) Holding a stricter pose is the answer to making it harder. Remember “where” and “how” the pressure/weight is applied makes all the difference.
(b) 43hz-45hz is a good start setting.
Dropping it DOWN in speed will make it more intense. ( but never below 38hz )(c) Holding any pose for 2 mins straight should be your max.
Do not underestimate what you are actually asking your body to do during just 10mins on the plate.
Think about this…
Most home units can apply 3 x gravity ( 3g ).
At 40hz thats 2400 movements per min , at 3 times your own mass.
Thats 24,000 sets.
Just because its over quickly , or you think you could do more , dont. Be smart and walk away.
- Dan V.
March 9th, 2007Lloyd, The last 45 seconds in the super-squat pose felt like the tail end of a twenty rep weighted squat.
One more question for now, if you don’t mind.
My home unit has a high and low amplitude setting. On the specifications, it indicates: Amplitude - 3-5mm.
I am assuming Low amplitude is 3mm, and High amplitude is 5mm. What setting would you advise?
Thank you 3mm should be sufficiant for most exercises.
The 5mm / 40hz should be used as a ” Peak ” to your program.
Try 1 x 2min squat + 1 x 2min pushup after completion of standard. It will blow you out without over extending your time.
- KG
March 9th, 2007Dan V.-
Question, what unit are you working with?Thanks
KG
PS-thanks Lloyd. Good stuff. Shocking how trainers I’ve used are so CLUELESS in regards to this.
- Dan V
March 9th, 2007KG
Hypergravity - Dan V
March 9th, 2007Thanks Lloyd, I appreciate all the knowledge you share.
- Green
March 9th, 2007Great information Lloyd…With this program is there any need for additional conventional weight training? Also, if one wants to do resistance training alongwith this program can it be done the same day or after a 48 hr gap?
Same day is best. Remember Vibration Training is a form of resistance training. So try to stick to the same guidelines.
Exept you do NOT break up your body as per a normal resistance program. I know it’s a pain but your whole body must be done. Then rest day.
I will put up my recommended Weight + VT program tomorrow on this site.
Sorry bit shagged at moment , just done 2 day expo.
- Kris
March 11th, 2007Dan V,
Are you using the Hypergravity personal unit or the larger Olympic Pro version? If you are using the smaller personal unit do you feel that you can use all of the positions listed by Lloyd? I was looking into the Olympic Pro model but it appears too wide and deep to get through my doorway openings.
Thanks
- Dan V.
March 11th, 2007Kris,
I have the Hypergravity Personal Model. I am unable to perform the lunge for obvious reasons,the platform is not big enough. On the Super-squat position, I face the control panel. If I face away, as indicated, the small of my back comes in contact with the panel. Also, the wide squat position, not enough panel.
All others are no problem.
Great unit, great company to deal with! This was my program when I was doing both Weight + VT ( On a Vibro-Gym back then ). I only used Machines in my weight training program.
I found it very effective for gaining mass and strength. I went from 78Kg to 82Kg in a matter of months. But my Body-Fat% stayed at about 16%.
I did a basic 3 position warm-up on the the VT machine before starting my weights. I found this cut down on workout time dramatically with it allowing me to drop off my normal ” light weights ” warm-up sets.
Warm-up…
(1) 1 min basic Squat
(2) 1 min push-up
(3) 1 min pelvic stability.
(4) 1 min StretchWeight machines…. All straight to heavy. ( fail equaled 6-10 reps )
(1) Fly machine…. 6 sets to fail , increasing weights ( dropping a pin each set = up weight )
(2) Hack Squat ( aka do not bend knee more than 90 degrees ) …. Squat machines 6 sets till fail taking up weight each set.
(3) Bench Press Machine… 6 sets till fail , up weight each set.
Then straight back to my studio ( next to gym luckily ) and into my standard workout I recently posted.
Note: When going back to just VT on the newly developed units. I dropped down to 79-80Kg but keep on 11% body-fat with little effort.
I suppose depending on your body type this may be a trade off.
- Gail W
March 12th, 2007Hello Lloyd
I live in Edmonton, Alberta, Canada. I am sorry, but I am still confused. Is it even possible to find a home unit that can give decent results? I already do weights and treadmill or eliptical 6 days a week and am at a good weight for my 5′ 3″ frame.
I tried a power plate at a vancouver health show and it made my teeth rattle, my ears buzz and gave me an instant headache.
I am more interested in fatloss and muscle building.
Thanks for your help. I have read through your entire web site and I feel very confident in your knowledge and experience. I only wish you were opening studios here, although I love my own home gym.
Gail
We will be opening in Canada.
The Hypergravity personal is the only unit in your area that will give good consistant results.
Or try Wavexercise. Their home unit should be released soon.
- Gail Walter
March 14th, 2007Thanks Lloyd. If money is not a problem, would you choose the Elite pro or the Olympic Pro from Hyperactivity? Or is the personal unit able to perform just as well?
I have been able to locate the Wave in Canada so far. Is it equal to the Hyperactivity machine?
Can the vibration of the machine harm the floor it is setting on like if it’s a hardwood floor, can it vibrate it apart? Shows how much I don’t know about WBV.
Where will you be starting out in Canada? I am in the west and most companies seem to be drawn to Toronto in the East. There are alot more people in that area.
Thanks for your time. I know you must be extremely busy.
Gail
- Jason
March 14th, 2007Gail Walter
The Elite Professional has Exactly the same machine with the Olypmic Professional.
The Elite Professional is able for more frequency settings (1Hz step)and the Olympic Professional has less frequency settings (5Hz) step .
Gail Walter…
The Elite Pro does appair to have a wider choice of Fq. So would be the best buy.
The machine should not effect a hardwood floor. If you have a concern though you could always purchase a set of rubber mats ( best type are made of used car tyres ) for putting under the machine. It will also help stop the unit from “walking”.
I have not managed to get confirmation yet from Wavexercise as to certain aspects of their home unit. So will get back to you on that one.
We have about 5 areas in Canada looking to go , but God knows when. People getting finance etc…
Im in no hurry myself.
- Kris
April 11th, 2007Lloyd,
Would it be possible for you to show us a picture of your models that have the side handles/rails. Can the same positions that you have posted for the “bullet” model be used with the side rails? For instance, the basic squat? Or do you use those side rail models only for upper torso toning?
Follow the link to see both styles .
http://www.vibra-train.co.nz/machines.html
To answer your question. Our standard program can be done completely on all our units. Hand-bars if placed properly should give you MORE options.
- elis
April 12th, 2007Mr. Lloyd
i really admire your passion for this area of training and i think most of the readers and posters here have a bit of this passion too.
The basic program you propose can be applied only on your machines and only on lineal machines?
Excuse my English and thank you for your time and space. My basic program should be able to be done on any Lineal unit available for purchase .
Only the results will vary.
Gail,
Be careful with how much padding you add. Any pad between the floor and the platform dampens the vibration. I.e. there will be less vibration transmitted to the body. Depending on the padding used, this effect could go from imperceptible to substantial. So pay attention.Unfortunately there is no way around it, it’s a law of physics. What happens is that an extra padding allows the platform feet to go up and down at the same frequency, but in opposite direction from the top plate. The more this happens the less vibration the platform will transmit to the body.
The power plate is 3 dimmensial if standing on 1 part of the base it may not be moving the same as another part IE dizziness try the vibro gym which is Keama cetified meaning it can be used by disabled It is all steel contruction not plastic.
You can aslo research http://www.pubmedcentral.nih.gov on vertical vibration study after study will show the benefits
Do not by a cheap unit they may cause more damage then good.
If you’re in north america visit http://www.tbtvibrogym.com- Jane
June 29th, 2007Lloyd Shaw
I have a Vibrogym Pro model which I am now hoping to train clients on in my house. It is standing on a carpet which I was told does not affect the vibrations. However, would it be better for me to put floor boards down instead?
The fears re overtraining concern me too - I read that 20 mins 5 times a week could cause anything up to organ failure! Should I warn all clients of this before using it - I fear it will scare them off!
Final query: I may have a client who has mild MS. Is there any particular pointers you have with regards her using it? There seems to be a lack of info on its usage with regards certain medical conditions or rehab, so I’m assuming I just go ahead as usual…
I’m really pleased with this model - it may not be as glamorous as the Powerplate’s NG model, but it doesn’t seem to have the controversy surrounding it either
- mike Hair
June 29th, 2007Jane
I run a very successful studio with 2 vibrogym professionals. We are upstairs on wooden floors which is not ideal, so we have put spa pool cover under our machines which works well. You should put an xtra piece of carpet under them to protect your floor.
As far as training is concerned we only allow clients on the machine every other day, one on one training and do not deviate from the standard programe that Lloyd Shaw recomends. Because we are upstairs with a shop under us we run the machines on 40 hz high except for the basic stretch which is 40 hz low.
Your MS client will be fine with Lloyds basic programe on 40 hz low may be 2 times a week depending on energy levels. If they can cope ok 3 times a week every other day should be achieved after a month or so. Make sure they have eaten properly before working out. We have a couple of MS clients that have found good results with these machines.
Hope this helps
Mike
Yes it may not look as sexy , but the Vibro-Gym Pro passed all the engineering tests PowerPlate failed. So good choice.
The carpet will not effect the unit. Buy make sure the isolators ( those diamond shaped rubber mounts un derneath ) are changed if they get hard. The machine will start to walk when this happens.
Now about the warning re overuse. Just tell them you have restrictions around your machines which include limited exposure , no exceptions as it has been recommended by others in the field you trust. You dont have to tell them why. If anyone really wants more info you can get them to read this site.
The M.S. customer does the same program as everyone else. Depending on the extent of the problem they may not be able to do a full workout. In that case scale it back to 2mm/40hz and stick to the very basics.
- Jane
July 12th, 2007Thank you for the advice - very much appreciated, as I struggle to understand the whole thing!
Two further queries:
1) I’ve been recommending that people use my Vibrogym 3 times per week. However, realistically people can not afford to book 3 sessions a week with me in my home so over what period of time might clients expect to see results if they only use the machine once, or twice a week? They advertise that 3 x per week will show results within 12 weeks.
2) I gather Pivotal machines are better at the lower frequencies (30hz) than Linear (which are better above 38hz). If this is the case, how come Pivotal machines can cause shearing to joints over time?) It would seem that if this is the case, Linear would be better in all respects. If it is the case, then I’m not understanding where Pivotal machines have their niche alongside Linear? I’m told Linear can act as a Pivotal anyway but not the other way round.
I guess I’m comparing (as examples):
Pivotal - Galileo (thought Powerplate too, but now am told Powerplate is actually Linear as is my Vibrogym.
Trice a week and they should also see results in the same time. 3 times a week is a maximum not a minimum.
Pivotal in my opinion should never be used without supervision. But a purpose built unit can be very effective in targeting just rebalancing responses.
Which would be good for athletes and Physio work.
- KG
August 4th, 2007I am not sure if this is the proper section for this-admin, please section correctly if not. This one goes to Lloyd, David and all other frequent posters for comment.
I took a copy to my gym of Lloyd’s sanctioned training positions and protocols to show the “trainers”.
The main reason for this post is to see if some guidelines can be placed on here (with disclaimers of caution etc.) regarding the use of dynamic/moving exercise on a linear platform.
Recently Lloyd stated that for performance athletes such movements are very relevant prior to competition-build up etc.
It would be ideal to post the particulars (ideal time befor an event when such a program would be relevant and again disclaimers regarding it’s use).
Why?
Just look around at studios and websites(I will provide links later)!“Trainers” (and I use this term loosely….universally have their charges doing dynamic movements right off the bat. This knowledge of who should be performing such movements and the timeline involved should be presented on-line as an education.
When I brought to the attention of the gym I frequent Lloyd’s static position guide-they changed their program. However for the athletically inclined performance sort their is still this bias that static positions are ideal for build-up of a program and then moving on to dynamic movements.
This information could serve to save a lot of folks out there the possibility of injury or less than optimal training regarding their sport or competition.
KG
Slow Dynamic or full Plyometric movements should be ADDED to the end of a static workout in the last 3 weeks of an 8 week program. Untill then the static workout should be taken to its most exact level.
Note: One does not replace the other.
Remember this is on top of other training programs that would usually involve full range of movement in other forms of exercise.
For safety reasons dynamic should only be done at the moment by athletes under supervision. Untill there is better base education I believe the risks outweight the benifits for any other groups to be involved in ths activity.
Should I release a dynamic program to the public now I am certain it would be misused immediately and I dont want to be responsable for that.
My aim in the future is to have purpose built studios for this kind of activity with instructors who understand the nature of dynamic movement coupled with Vibration Training.
The risks and the benifits.
I just want to thank everyone for their comments about Vibration Training, especially Lloyds…because reading the comments, I have been able to pick the best machine for my family.
I just have one question, because I am somewhat confused. Can I place the machine in a room with padded carpeting, or should I place it in a second story room with wood floors?
Any input is greatly appreciated!
Kim- mike Hair
October 1st, 2007Hi kim, what machine have you got?
If it is as powerful as the vibrogym or hypergravity I would suggest ground floor with carpet, you should also put some old carpet or rubber mats under the feet of the machine to stop it from walking accross the floor and wearing out your carpet.
I have my machines upstairs on wooden floors with rubber mats and a spa pool cover under them to dampen the vibrations but downstairs still hear them. Hope this helpsMike
Mike,
Thanks for the input…I am plan on purchasing the hypergravity personal machine. I have a third floor that is carpeted with padding, and I was planning on putting the machine there. but if the wood floor is better, I can place it in a bedroom.The other option would be in the garage, on a cement floor. I am not sure if the humidity could affect the life/performance of the machine.
I was just unclear if the different types of floors could affect the vibrations, i am just trying to figure things out!
Kim- MikeyB
October 1st, 2007I have had a body Pulse Machine at home before on a wooden floor and the house is slightly raised.
It shaked the whole house around!
And the Body Pulse machine has such a low level of vibrations I dont think the Hypergravity would go too good upstairs.But You can only try. It wont make the machine work less effectively but it might make the house feel like itrs coming apart. Of course this depends on how think the concrete is between each floor.
I wouldnt recommend walking a machine up stairs more than once though as they are heavy as hell
March 7th, 2007
I have only covered the first 9 poses in our program . Please read the instructions carefully and do in the exact order given.
These poses should be applicable to most units being sold at present. But results may vary in accordance with the quality of your machine.
My advice would be to print out these pages , put them up in your workout area. And read each time you train.
Do not exceed 15mins of static poses every second day.
THE BULLET - is a Negative Response Platform ( just standard vibrating plate )
I have used this as my example as most plates you can purchase will be similar in design. ( mine are not for sale to the public ).
Other units I build are much larger and are more suitable for people with disabilities or looking for athletic performance.
I hope this helps with those of you struggling to find a nice basic workout that covers all the major bases in a safe manner.
Any questions welcome.