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POWERDOTSTIMULATIONPROGRAMS
PowerDot Mobile Application supports a number of built‐in stimulation programs and output modes,
suitable for different purposes, which, when used in with the recommendations and when are
integrated into your existing training plan, can help to improve performance and aesthetical
characteristicsofthetargetedmusclegroups(and,
withPowerDot,youcantargetupto15mainmuscle
groupsofyourbody).
PowerDotprogramscanbedividedintotwomainsections:
MAINPROGRAMS
MainProgramsaregenerallyintegratedintoyourcurrentsportstrainingplanandhelpyoutodevelop
ormaintainyourmuscleperformancecharacteristicsduringvariousstages
ofyourtrainingprogram.
MainProgramsaregenerallyused3‐4timesperweekduringpre‐seasontrainingand1‐2timesper
weekduringseasonorrest/recoveryperiods.Ingeneral,youareexpectedtostimulate1or2muscle
groupsperstimulationsession.
The final selection of your actual stimulation
program and targeted muscle groups will depend on a
numberoffactorsincludingyoursportsselection,yourultimateobjective,yourcurrenttrainingplanand
training phase. All the above parameters and others will be taken into consideration by PowerDot
MobileApplicationbuilt‐instimulationsessionplanningfunctionality.
Alternatively,youcan
alwaysoverrideyourcurrentplanandrunmanuallycust omizedMainProgramsin
casualtrainingmode.
All Main Programs start with recommended 5 minutes Warm Up, followed by Main Workout phase
(depending on a program, can be in 10‐50 minutes range), which is then followed by highly
recommended5minutesRecovery
phase.
Endurance
Improvesendurance&fatigueresistancepropertiesforstimulatedmusclegroups.
Bydefault,mainphaseofPowerDotEnd u ranceProgramrunsfor40minutesandconsistsof~2208+2
second contraction/rest periods, specifically targeting slow (endurance focused) muscle fibers at the
stimulationfrequencyof12Hz.
Endurance programs are generally
recommended for athletes who are primarily involved into
endurance‐focusedsportingdisciplines(e.g.marathonrunning,IronMan,etc.)and/orareinterestedto
furtherincreasetheproportionofslowfibersintheirmuscles.
ThetrainingeffectofEnduranceProgramissimilartothe effectofseveralsetsofweighttrainingingym
for15‐20repsat50‐60%of1RM(maxweightrepetition)load.
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