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.
79 Comments
The mainly analogue system on the hypergravity will be fine with humidity. I would actually be more worried about the dust in a garage kicked up by the unit which could be fixed by a plastic bag covering the control panel and rubber band around the bottom, if it is of real concern.
Prevention …cure..etc..
But the garage does sound the better opition all up.
Thanks Lloyd, I think the garage does sounds like the right choice! I will just have to keep the garage extra clean, and in mid-August be ready to train in a “sauna”.
Kim- mike Hair
October 1st, 2007Kim
I’m with Lloyd on this one, if we had a choice ground floor on concrete would be it.
PS…..
throw away the excercise chart that comes with the machine and follow Lloyds safety programe.. After reading all of the comments, I did not even consider keeping the chart it comes with. I am convinced that I must workout with Lloyds safety programe!
This has been the biggest education curve that I have had in a very long time. I only know ONE person who has ever tried WBV, or even has heard of it! I have tried explaining the concept to lots of my friends, even my husbsnd, and they think I am nuts!
Therefore this website has been a wealth of information and resource for my WBV questions…..
KimI was just asked by a club in the U.K. if my standard program was in that order for a reason….
Yes the order is very important..
(1) Safety , if a person has trouble with the basic squat it can be spotted by the trainer on the first pose , and accounted for.
(2) Working back and forward between arms and legs allows for fatigue but not stress or injury , it also creates a better flow of lymphatic fluid.
(3) The core is brought to attention at pose 5 to allow for the slower warm-up time of these muscle groups ( the first 4 poses do engage the core to some degree.)
(4) Then a stretch is done to relieve pressure on the lumbar.
(5) The basic squat is always done last as this has total whole body rebalancing effects that use more muscle groups than is obvious.
The order is actually a “filter” where problems can be picked up by a trainer . The client can then be re-directed to less risky poses.
Hey Lloyd,
I want to thank you for your training programs and safety first strategies.
I am using them successfully with a pivotal system that I love.
My question is for people just getting started and perhaps out of shape, do you have any special guidance to get them started with your bullet training program on a pivotal system?
thanks
bryantp.s. i can attest that your training works for pivotal systems as I have been doing it for about 3 months now with fantastic results (20-24hz)/13mm amplitude (min to max)…
- Jane
May 10th, 2008Lloyd
This may be a question like ‘how long is a piece of string’ but…
A friend of mine has moderate osteoporosis (she is in her late 50s). She needs to know: How many weeks of 3 per week would she need to use the VibroGym for her to improve her bone density - and how long would the effects last? She obviously can’t afford to pay indefinately for sessions, and she can’t afford to buy a machine either.
Thanks Anything is better than nothing….
But under 6 months would be a waste of time , and the effects stop the day you stop. It is not a cure , it is only a treatment.
- Jane
May 14th, 2008Thank you.
You mention a safety programme which you have developed. How can I see this?
Also, on another chat site, I read some comments about the straps being of no added benefit other than your own muscles pulling on them (due to vibrations not travelling up material). How true is this? I thought the material used had been researched thoroughly so that the vibrations COULD travel through properly (as long as straps at full tension). - Tim
May 14th, 2008Good question, Jane. After all, straps are provided with every machine I have seen.
- Mike Hair
May 14th, 2008Jane
click on Lloyds name to go to his web site and view safety programs.
The use of Straps??? There are same good marketers out there.
Oh and by the way I have a red Porsche 4 sale if you are interested
To see program…
http://www.vibra-train.com/exercises-bullet.htmlInstructions….
http://www.vibra-train.com/exercises-explained.htmlAbout the straps…
They will have “some” added benifit but are basically useless compared to direct transmission methods. The way you have to use them also goes against the relax state the muscle needs to be in for a complete stretch reflex to take place.
Why everyone has them…..very cheap to make.
- Tim
May 15th, 2008Waiting for a company to make a biceps/latissimus rail on a quality machine sold to the public. I haven´t seen one so far. Any chances you could develop one with a good company, Lloyd?
I developed the first handle bar system in 2005 , but even when I did I knew it was not going to be appreciated and stopped releasing other technology. I had just found out how many problems the leaders in the industry were having just building machines that didnt break and actually did their job.
Note: Only 2 retail companies out of the entire industry are only now building bigger platforms for gyms.
It is only a matter of time before what we prove on the studio floor will be taylored and sold to the public.
- Tim
May 15th, 2008If I ever get to go to New Zeeland again, I will be very interested in trying your machines. Until then or until there is a handle bar system available on the market, I will have to stick with free weights for biceps. Thanks for taking the time to answer all questions!
- Tim
June 12th, 2008I was asked for the best vibration training exercises removing cellulite. What is your experience, Lloyd?
- Kelley
August 4th, 2008Lloyd:
I know of a unit that offers a home model with a higher amplitude and lower frequency. The frequency ranges from 2.5 - 10.1 HZ. The vendor explains that their system is patented and that they do this intentionally so that their product focuses more on core development, lower back strengthening along with all the other benefits of whole body vibration. The vendor explained that competitors use a very high frequency and low amplitude, which can trigger headaches and cause discomfort.
What do you think of this? Is there a danger in using a lower frequency with a higher amplitude? I’ve used it for three sessions, and felt pretty good (a bit sore) but the last two days, I felt my heart racing later in bed at night. Could be stress, but I wanted your opinion….thanks
- Kelley
August 4th, 2008To further comment, this unit describes three way vibration, going front to back, side to side and up and down
Please put up a link so we can see the product.
But here are a few points from what you have said so far.
(1) 3D vibration is usually not recommended but might be ok at very low Fq ( 1-3hz ) but I would be very careful as the risks are higher than a lineal system.
Note: Lots of bad quality machines are 3D , its not always deliberate even though this one sounds like it might be.
(2) Everyone says their machines are patented.
(3) The “trigger headaches and cause discomfort” comment is a bit broad , running can also do those things. It sounds like a scare tactic line. If they were really interested in your health they would tell you to try all good quality systems.
If this is a valid form of involuntary reflex training and they seem safety conscience then give it a go . Watch for precise instructions and don’t be afraid to ask questions.
- Kelley
August 5th, 2008Thanks, Lloyd. I hope to see some of your workout facilities here in North Carolina.
The link is: http://www.lifespanfitness.com/products_VP1000.asp
- samvit
August 5th, 2008Hi there,
I’m a massage therapist and just bought a physioplate med to bring myself in shape and of course offer my clients an additional tool for better health. Therefore my goals are mainly therapeutical, not aiming at athletic performance or building hughe muscles (I’d rather refer them to a gym) but helping couchpotatoes move, pain management, incontinence, osteoporosis etc.
After having spent days reading studies and books about wbv and playing with my new tool at 30 hz (sorry Lloyd, after a shocking experience on powerplate I prefer starting with lower freq)there are still more and more questions, especially about frequencies.
I’ve been told that fq > 30 are toning, to build strenght/muscles,while fq < 30 are more for massage, relax, stretching. Now Lloyd starts off at 43 hz saying training would get harder if lowered at max. 38 hz. So what am I mixing up? According to my understanding the higher the fq, the more intense the training because of more movement / stimulus to the muscle per minute.
On the other hand there seems to exist a 20 hz limit for lineal machines, while it’s not a no-no for pivotal ones. The osteoporosis basic program of the Physioplate starts at 22 hz… ??
A study done with Vibrogym on diatetes II patients was done at 30 hz/ 30 sec / 2mm, increased to 35 hz as patients got stronger (i.e. higher fq - intensified program).
Could please somebody expand on frequency and how to apply, as I’m really confused. I can see though, that Lloyds training is really tough - my quads burn after a half squat for one minute - even without vibration - and will do for most people for a long time. But I hesitate to put elderly on such high vib.
Physioplate med: steel, heavy ;-), 15-70 Hz in 1 Hz steps, amp. 2 and 4 mm, several programs, time and fq may be adjusted during workout. Certified for medical use. (Lloyd: I read you don’t know this machine, it’s very much like vibrogym.)
Thanks!
Kelly…
That machine is purely therapy , not a training model. It will help tone and shorten internal muscles you cant see but not much else.
Samvt…
You really need to call me. What you have asked is way too complicated to write a post on and is the kind of thing that will be covered on the new site.
0064 9 3096874
Kelly,
I am not convinced with VP1000 and the vendor’s claim on the technology of this device. It looks like a cheap OEM China-made gadget to me.
Samvit,
If you are able to speak with Lloyd, I am sure you will learn a lot.
I would like to share my experience with you. I am practicing with FITVIBE EXCEL PRO. I tried PHYSIO PLATE at an exhibition two years ago and I am still keeping communication with GLOBUS. Base on PHYSIO PLATE’s specification, the background of the Italian manufacturer and my brief trial, I think PHYSIO PLATE is one of the decent vibration training devices.
Concerning use of frequency, the majority of this industry has the understanding the frequency of vertical vibration shall keep in range above 20 Hz as safety measure.
In my practice, I use frequency below 30 Hz for relaxation/massage; 30~50 Hz for strengthening; above 50 Hz for superficial stimulation.
Although PHYSIO PLATE’s range starts from 15 Hz, it is still safe depending on how you apply it. As explained, below 30 Hz is mainly for relaxation/massage. If the user is using below 20 Hz for lower limb massage in sitting or lying position, there is no significant vibration energy to transmit to upper body and head, therefore it is still safe even using below 20 Hz. The only question is whether there is a big difference of massaging effect among 15, 20 or 25 Hz.
My criteria in setting up a fitness program are:
- Phase 1) Warm Up (Stretching) - 30 Hz
- Phase 2) Work Out (Strengthening) - 30~45 Hz depending on individual’s capability and objective.
- Phase 3) Relaxation (Cool Down) - 25 HzThe other parameters like Amplitude and Duration are depending on individual’s capability, preference (especially in relaxation phase) and objective.
TC
- Kelley
August 6th, 2008Thanks for the advice. Hope to see you in Charlotte, NC soon!
- samvit
August 6th, 2008Timothy,
thanks a lot. Things start to clear out a bit and I will stick to these fq-settings to start with. I’m happy you consider Physio Plate decent. After reading all these articles I was a bit concerned having bought the wrong item.
Do you have any idea why fq for osteoporosis range from 17 - 22 depending on workout area? Is this, because people might be frail and still get enough workout with low frequencies and they might be safer not to cause fractures with higher fq?
Lloyd,
I will definitely try to call you. When is it best to call (we have 10-12 hours difference to NZ)?
How about upper body rehab with vibration (shoulder injuries, post operation…)?
Would it make sense to use the strips with higher fq to stimulate and stretch the rotatory muscles? - samvit
August 6th, 2008Before keeping you folks busy with loads of questions:
Is there a good place in Europe to get trained as an instructor?
I’ve just seen that Timothy describes different medical approaches with wbv. This would be my major interest, but HKG is definitely too far away… I am at the studio till midnight my time, every day.
Samvit,
Some manufacturers like Power Plate, run certificate courses on vibration training. In my opinion, these are mainly marketing gimmicks.
For medical professionals, qualified personal trainers or massage therapists like youself, you folks have already basic knowledge on anatomy and how muscle works. When practicing vibration training, what you lack of are, how it works and how to make use of the parameters to achieve your goal.
These parameters are:
1) Frequency - how rapid you want the target muscle to contract. To apply the theory in designing a treadmill exercise, how fast you want to run.
2) Amplitude - how intensive you want the target muscle to contract each time.
3) Duration - the longer you need to hold a static position, more muscle fibres are recruited to handle the task, more energy to consume.
4) Pose - perform the proper pose depending on the goal and understanding of anatomy.
I would not claim myself as expert, it just happens that I got the opportunity to start learning this training technique earlier than you; and I am still learning everyday.
Believe me, as a massage therapist with basic knowledge of anatomy, you will pick up the skill fast. What you need is to spend more time to train on yourself. You do not need to participate any training course for vibration training.
Regarding vibration training for Osteoporosis, if the case is only in potential risk of Osteoporosis or at very early stage. Vibration training is safe and effective to improve the bone strength. If the case is severe and in great risk of fracture, it is too risky to prescribe vibration training unless it is administrated by medical professionals and with patient’s consent who fully understands the risk.
For specific vibration frequency for Osteoporosis, I am not aware of this existence. Perhaps Lloyd or other masters can comment on it. For me, I would just give 30 Hz and low amplitude.
For shoulder and pectarolis stretch, I can share with you some poses but it is difficult for me to describe the poses in words/writing. Leave me your email address and I can send you some pictures.
TC
- John Weatherly
August 7th, 2008This is geared for athletes but what do you think of the ideas expressed by Scott Hopson (Director of Education for Power Plate)about complexing strength training exercises with vibration. For example, using vibration as a neural potentiation prior to strength/power exercises in phases of training geared to power or speed-strength or in hypertrophy phases doing the vibration exercises after the strength training exercises?
John, My personal opinion only with no valid evidence:
For strength/power - why bother using Vibration Training for neural potentiation. Using 50% then maybe 70% 1RM of the exercise or muscle group would be far better = specificity. I guess a light general warm up using Vibration Training would be okay but the danger would be becoming tired or muscles already worked which would counter any productive strength/power workout.
In hypertrophy phases okay you could mix it up and use Vibration Training after workout. I think Lloyd will have a better opinion as he sees people do this. I prefer to keep weights training (which I guess is what is being refered to) and Vibration Training to seperate days but I have personally done a full Vibration Training Training workout after a weights (general fitness/basic strength) program and even later in the day after a full cardio program (which is very hard as one is already fatigued)
In any case I would not use PowerPlate machines if I had a choice and if I did use PowerPlate I would stick to a safety program as Vibra-Train has made available online, not the PowerPlate program.
The recommendations Power Plate give are based on units with very low function. They are certainly not to any athletic level and are far more Therapy based than Training.
Even my different units can not be operated under a blanket rule .
Eg.. my Required Force 2 would not be placed in an athletes program in the same way a Required force 5 would be. And how to use them in an 8 week buildup is vastly different.
- John Weatherly
August 8th, 2008I think a couple of you may have misunderstood my question. I’m talking about how to integrate into a periodized program for specific phases where hyperthrophy, power or speed-strength etc. are emphasized. Scott’s advice is very similar to an ex Soviet scientists ideas that I corresponded with several years ago. In hypertrophy or volume phases of strength training he would complex a strength exercise and a vibration exercise (i.e., squats and then squats on a vibration platform). In power phases the opposite would be done. The vibration first as a neural potentiation and then the normal strength training exercise. I realize your equipment is different, but can you give us just a general idea for your level 2 and level 5 Lloyd? It doesn’t have to be in great detail but just a hypothetical example.
This is what I found most effective for long term speed and strength gains mainly tested on Kickboxers to date. I hope to work with sprinters in the future but we lack serious athletes like that in N.Z.
Why Kickboxers ? Their precise body weight parameters , strict diets and buildup to fight dates allow me to gain a more precise overall picture of what’s going on with their bodies and performance.
I also get to interview their trainers and sparing partners which adds another dimension and gives a more level approach than just relying on the actual fight , which has too many variables for my liking.
(1) They use a required force 2 for 60sec each major muscle group before their standard weight training sessions. This allows for a perfect warm up and gives them the immediate positive short term performance effects that are talked about so much.
(2) They then use a required force 5 after their workouts to overload and take their muscles well past a natural fatigue level.
(3) 2 weeks prior to the fight date they enter a special pressure static phase that increases explosive strength well beyond natural ability.
This is done every 3rd day then every second day as a normal build up to a fight date.
On the day of the fight they do a warmup/stretch session and that’s it.
The only problem I have had to date with this program is keeping the muscle gain to a minimum , the muscle is highly functional but can cause issues with weight-in. The athletes are having to work a bit harder than normal to drop it off.
Further to our Ph conversation Samvit , although training our abs are an area of interest for everybody , Vibration Training may only offer a limited safe way of doing so. Just like it is for cardio.
As a trainer you will know the saying…
” no exercise is an island ”
Vibration Training will never be a 1 stop shop for our training needs no matter how much we want it to be.
- John Weatherly
August 11th, 2008Thanks for the info Lloyd. Geez, sounds like those fighters may have hypertrophied a little too much and lost relative strength etc. But, hypertrophy is something a lot of people greatly desire!
I would definitely say their strength went up far more than their weight as they only put on about 2 kg.
But that’s allot of muscle for a fighter to lose for weight in and something I will need to work on.
- Dan
September 8th, 2008Hi Llyod,
My curiousity is getting to me. I know you disagree with some of the poses that Vibrogym markets with it’s machines.
Could you ellaborate and let me know specifically what we should be avoiding, I have my own bias against a couple but am really curious knowing you use the pro unit as well.
Thanks & Best Regards,
Ok Dan , here are the things I keep away from as listing all the actual poses would be impossible
Important note: All these restrictions have been put in place in an attempt to make the standard accepted poses as safe as possible for when high energy platforms become common place. This is inevitable but seldom thought about. I think far too many trainers live in the “now”. We must be smarter than that.
It is all about predicting problems , not cleaning them up.
The main rule is ….
” Do the risks outweigh the benefits in a worst case scenario ” ?
(1) No sit ups on the machines, the chances of a mistake are too high. ( I will be writing an entire article on just this pose alone in the future because it concerns me so much )
(2) No “shearing” action on joints. This is were any sideways vibration is applied to a joint.
(3) Any pose trying to isolate just one particular muscle. I try to engage as many as possible in every pose. Hence the term ” King exercise to fatigue ”
The VibroGym Pro would be considered a high energy platform at its highest settings , making a person 6 times their own weight within each movement. It has a removable foam pad.
These are extreme forces we are working with, in no other situation would anybody be asked to shift 6 times their own mass in any direction, something even the most educated trainer fails to fully get their head around yet .
October 1st, 2007
Do you think the unairconditioned garage outsde is a bad idea???? I am in Houston, Texas with high heat and high humidity….
Kim