20
Work Table
Program Level
Contraction
Frequency
Contraction
Time
Rest
Time
Rest
Freq.
Work
Time
Total
Time
Endurance 1 10 Hz 6 sec. 2 sec. 4 Hz 45 min. 60 min.
Endurance 2 12 Hz 6 sec. 2 sec. 4 Hz 45 min. 60 min.
Endurance 3 15 Hz 6 sec. 2 sec. 4 Hz 45 min. 60 min.
Endurance 4 18 Hz 6 sec. 2 sec. 4 Hz 45 min. 60 min.
Endurance 5 20 Hz 6 sec. 2 sec. 4 Hz 45 min. 60 min.
Resistance 1 50 Hz 7 sec. 6 sec. 4 Hz 30 min. 45 min.
Resistance 2 55 Hz 7 sec. 6 sec. 4 Hz 30 min. 45 min.
Resistance 3 60 Hz 7 sec. 6 sec. 4 Hz 30 min. 45 min.
Resistance 4 65 Hz 7 sec. 6 sec. 4 Hz 30 min. 45 min.
Resistance 5 70 Hz 7 sec. 6 sec. 4 Hz 30 min. 45 min.
Strength 1 75 Hz 4 sec. 24 sec. 4 Hz 30 min. 45 min.
Strength 2 80 Hz 4 sec. 24 sec. 4 Hz 30 min. 45 min.
Strength 3 85 Hz 4 sec. 24 sec. 4 Hz 30 min. 45 min.
Strength 4 90 Hz 4 sec. 24 sec. 4 Hz 30 min. 45 min.
Strength 5 95 Hz 4 sec. 24 sec. 4 Hz 30 min. 45 min.
Explosive
Strength
1 100 Hz 3 sec. 34 sec. 4 Hz 20 min. 35 min.
Explosive
Strength
2 105 Hz 3 sec. 34 sec. 4 Hz 20 min. 35 min.
Explosive
Strength
3 110 Hz 3 sec. 34 sec. 4 Hz 20 min. 35 min.
Explosive
Strength
4 115 Hz 3 sec. 34 sec. 4 Hz 20 min. 35 min.
Explosive
Strength
5 120 Hz 3 sec. 34 sec. 4 Hz 20 min. 35 min.
There is a ramp up of 2 seconds prior to the contraction time and a ramp down of one second after the
contraction. The average rest frequency is 4Hz.
Hz = # of stimulations per second (e.g. 1 Hz = 1 stimulation/second & 50 Hz = 50 stimulations/second)
21
Phase Effect on Muscles Frequency
Active Recovery* Spasm Reduction & Relaxation 1-3 Hz
Endorphin Release 4-6 Hz
Increase Blood Flow 7-9 Hz
Endurance Works Slow-twitch Fibers 10-20 Hz
Resistance Works Fast and Slow-twitch Fibers 50-75 Hz
Strength Works Fast-twitch Fibers 75-95 Hz
Explosive Strength Works Very Fast-twitch Fibers 100-120 Hz
Frequency Table
1
2
3
4
5
6
7
8
9
3:00-Finish6:009:0012:0015:0018:0020:0022:0024:00
Increased Blood Flow
Lactic Acid Reduction
Faster Recovery of Cell Function and Balance
Endorphin Release
Pain Reduction
Anti-Spasm
Relaxing Massage Effect
Level of Hz
Time
Active Recovery Frequency Table
*
Potentiation Program Frequency Table
Time Level of Hz in 1 Second Increments
Start 1
3:30 1 5 9 6 2 1
2:57 1 2 8 14 10 4 1
2:42 1 3 8 16 18 10 5 1
2:26 1 2 4 10 19 23 19 10 4 2 1
2:07 1 5 11 23 33 28 15 6 2 1
1:49 1 3 9 19 37 43 28 15 5 1
1:31 1 2 6 14 34 51 48 26 11 4 1
1:12 1 2 4 1 31 56 61 39 17 6 3 1
0:52
1 3 9 22 50 73 60 32 13 4 2 1
Finish 1