PowerDot PD-01 - Resistance Program; Strength Program; Explosive Strength Program

20
For better results, it makes sense to  combine few weeks of Endurance training with 1 or 2 weeks of
Resistancetrainingprogramforeverytrainingcycle.
Resistance
ResistanceProgramtargetsbothslow(endurance‐focused)andfast(strength‐focused)musclefibersin
ordertodevelop enduranceand strength properties of the stimulated
musclesinapproximatelyequal
proportion.
Atitsdefaultsettings,ResistanceProgramrunsatmid‐rangefrequencyof55Hzwhichgeneratesaround
110of7‐secondcontractionsfollowedby7‐secondactiverestperiods.
As proportionof muscle fibers remains approximately the same, Resistance Programhelps to improve
overalltone
andaestheticalpropertiesofstimulatedmusclegroups.
Resistance programs are suitable for athletes involved in equally demanding endurance and strength
kindsofsports,suchasgymnastics,wrestlingetc.
ThetrainingeffectofResistanceProgramisverysimilartotheeffectofseveralsetsofweighttrainingin
gymfor8‐10
repsat75‐80%of1RM(maxweightrepetition)load.
However,it’sveryrarelyResistanceprogramsareruninpurestandalonemode.Foroptimalresults,we
recommendedtocombineResistancesessionswitheitherEnduranceorStrengthprograms(depending
onyourpriorities,e.g.2weeksofResistance+4weeksof
Strength)
Strength
Strength Program targets fast (strength‐focused) muscle fibers in order  to improve pure strength
propertiesofthestimulatedmuscles.
Atitsdefault settings,StrengthProgramrunsatstimulationfrequency of85Hz,whichgenerates50of
4‐secondcontractionsfollowedby20‐secondactiverestperiods.
Strength programs
are suitable for athletes looking for immediate muscle strength gains, which may
result in the overall performance improvements at the ir sports, e.g. leap performance for
basketball/volleyball,sprintperformanceforsoccerorrugby.
ThetrainingeffectofStrengthProgramisvery similartotheeffectofseveralsetsofweighttrainingin

gymfor4‐6repsat80‐85%of1RM(maxweightrepetition)load.
Inthelongerrun,StrengthProgramsworkverywellinconjunctionwithExplosive StrengthPrograms
(e.g.4weeksofStrength+2weeksofExplosiveStrength).
ExplosiveStrength
Explosive Strength Program targets the fastest muscle fibers
in order to improve speed and power
characteristicsofthestimulatedmuscles.