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Strength
Program Overview
The program is designed with the specific goal of taxing the anaerobic energy system and encouraging
maximal power development. This program uses a 1:3 (work:rest) ratio having 15-second work
periods. The work periods use high resistance settings to maximally tax their anaerobic energy system
and rest periods with very low resistance to encourage recuperation. Additionally, this program uses
high incline settings to encourage contribution for the whole leg for maximal power production. See
table below and Figure 8.
Strength
Time Segments
:30 :30 :30 :30 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :15 :30 :30 :30 :30
Warm Up
Resistance
1
Program Level 10 50 65 80 90 100 35 35 35 100 35 35 35 100 35 35 35 100 35 35 35 100 35 35 35 100 35 35 35 30 25 20 15
9 50 60 75 85 95 35 35 35 95 35 35 35 95 35 35 35 95 35 35 35 95 35 35 35 95 35 35 35 30 25 20 15
8 45 60 70 80 90 35 35 35 90 35 35 35 90 35 35 35 90 35 35 35 90 35 35 35 90 35 35 35 30 25 20 15
7 45 55 70 75 85 30 30 30 85 30 30 30 85 30 30 30 85 30 30 30 85 30 30 30 85 30 30 30 25 20 20 15
6 40 50 65 70 80 30 30 30 80 30 30 30 80 30 30 30 80 30 30 30 80 30 30 30 80 30 30 30 25 20 20 15
5 35 50 60 65 75 30 30 30 75 30 30 30 75 30 30 30 75 30 30 30 75 30 30 30 75 30 30 30 25 20 15 10
4 35 45 55 65 70 25 25 25 70 25 25 25 70 25 25 25 70 25 25 25 70 25 25 25 70 25 25 25 20 20
3 35 40 50 60 65 25 25 25 65 25 25 25 65 25 25 25 65 25 25 25 65 25 25 25 65 25 25 25 20 20
2 30 40 50 55 60 20 20 20 60 20 20 20 60 20 20 20 60 20 20 20 60 20 20 20 60 20 20 20 15
1 30 35 45 50 55 20 20 20 55 20 20 20 55 20 20 20 55 20 20 20 55 20 20 20 55 20 20 20 15
Warm Up
Incline
1
Program Level 10
5
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Operation
Page 3-20
Cybex Arc Trainer 620A/629A Owner's Manual
Program Segments
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Program Segments
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Cool Down
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Cool Down
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