PowerDot Uno - PROGRAM TYPES AND USAGE

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STRENGTH ENDURANCE
Improves muscle ability to resist intense
and prolonged effort. Improves muscle
tone and definition.
For best efficiency, plan your PowerDot
Strength Endurance sessions BEFORE or
AFTER your physical strength endurance
workouts.
We recommend using your Strength
Endurance Program 3-4 times a week
per muscle group during preparation
period (pre-season) and 1-2 times a week
during competition period (mid-season).
RESISTANCE
Improves muscle ability to resist intense
and prolonged effort. Increases muscle
hypertrophy.
For best efficiency, plan your PowerDot
Resistance sessions in between or after
your physical workouts.
We recommend using your PowerDot
Resistance Program 2-3 times a week
per muscle group during preparation
period (pre-season) and 1 time a week
during competition period (mid-season).
stimulation of 1-3 muscle groups of your
choice (depending on the specifics and
objectives of your sport). If you use only
one PowerDot device, you will need to
run separate stimulation sessions for the
left and the right sides of your muscle
groups.
All Performance Programs start with:
1) a highly recommended 3-minute
Warm Up; 2) a Main Workout phase
(Depending on a program, this can take
anywhere from 10 to 50 minutes); and,
3) a highly recommended 5-minute
Recovery phase.
MUSCLE ENDURANCE
Improves muscle endurance and fatigue
resistance. Perfect for complementing
your physical endurance training
workouts.
For best efficiency, plan your PowerDot
Endurance sessions BEFORE your
physical muscle endurance workouts.
We recommend using your PowerDot
Muscle Endurance Program 4-5 times
a week per muscle group during
preparation period (pre-season) and 2-3
times a week during competition period
(mid-season).
EVERYDAY PROGRAMS
Everyday Programs do not depend
as much on meticulous planning and
regularity as Performance Programs do.
While Performance Programs are
intensive training programs, Everyday
Programs are designed either for post-
training recovery and relaxation or for
pre-training preps.
ACTIVE RECOVERY
Improves and accelerates the muscle
recovery after an intensive physical
exercise. Use within 2 hours of intensive
workout or competition.
EXTENDED RECOVERY
Same as Active Recovery, but runs
longer for better effect.
LIGHT RECOVERY
Low frequency recovery intervention.
Use within 2 hours after prolonged
exercise or at your convenience.
STRENGTH
Improves muscle strength.
For best efficiency, plan your PowerDot
Strength sessions in BETWEEN or
AFTER your physical strength training
workouts.
We recommend using your PowerDot
Strength Program up to 1-3 times a week
per muscle group during preparation
period (pre-season) and not more than
once time a week during competition
(mid-season) or de-training periods.
EXPLOSIVE STRENGTH
Focuses on rapid muscle strength
development.
For best efficiency, plan your PowerDot
Explosive Strength sessions in BETWEEN
or AFTER your physical strength training
workouts.
We recommend using your PowerDot
Strength Program up to 3 times a week
per muscle group during preparation
period (pre-season) and not more than
once week during competition (mid-
season) or de-training periods.