Table of Contents
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work table
Contraction
Contraction
Program
Level
Frequency
Endurance
1
10 Hz
Endurance
2
12 Hz
Endurance
3
15 Hz
Endurance
4
18 Hz
Endurance
5
20 Hz
Resistance
1
50 Hz
Resistance
2
55 Hz
Resistance
3
60 Hz
Resistance
4
65 Hz
Resistance
5
70 Hz
Strength
1
75 Hz
Strength
2
80 Hz
Strength
3
85 Hz
Strength
4
90 Hz
Strength
5
95 Hz
Explosive
1
100 Hz
Strength
Explosive
2
105 Hz
Strength
Explosive
3
110 Hz
Strength
Explosive
4
115 Hz
Strength
Explosive
5
120 Hz
Strength
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)
Rest
Rest
Work
Time
Time
Freq.
Time
6 sec.
2 sec. 4 Hz
45 min.
6 sec.
2 sec. 4 Hz
45 min.
6 sec.
2 sec. 4 Hz
45 min.
6 sec.
2 sec. 4 Hz
45 min.
6 sec.
2 sec. 4 Hz
45 min.
7 sec.
6 sec. 4 Hz
30 min.
7 sec.
6 sec. 4 Hz
30 min.
7 sec.
6 sec. 4 Hz
30 min.
7 sec.
6 sec. 4 Hz
30 min.
7 sec.
6 sec. 4 Hz
30 min.
4 sec.
24 sec. 4 Hz
30 min.
4 sec.
24 sec. 4 Hz
30 min.
4 sec.
24 sec. 4 Hz
30 min.
4 sec.
24 sec. 4 Hz
30 min.
4 sec.
24 sec. 4 Hz
30 min.
3 sec.
34 sec. 4 Hz
20 min.
3 sec.
34 sec. 4 Hz
20 min.
3 sec.
34 sec. 4 Hz
20 min.
3 sec.
34 sec. 4 Hz
20 min.
3 sec.
34 sec. 4 Hz
20 min.
20
active recovery Frequency table
Total
9
Time
8
7
60 min.
6
60 min.
5
60 min.
4
60 min.
3
2
60 min.
1
24:00
45 min.
45 min.
potentiation program Frequency table
45 min.
Time
45 min.
Start
1
45 min.
3:30
1
2:57
1
45 min.
2:42
1
45 min.
2:26
1
45 min.
2:07
1
45 min.
1:49
1
45 min.
1:31
1
1:12
1
35 min.
0:52
1
Finish
1
35 min.
Frequency table
35 min.
Phase
Active Recovery*
35 min.
35 min.
Endurance
Resistance
Strength
Explosive Strength
Increased Blood Flow
Lactic Acid Reduction
Faster Recovery of Cell Function and Balance
Endorphin Release
Pain Reduction
22:00
20:00
18:00
15:00
12:00
Time
Level of Hz in 1 Second Increments
5
9
6
2
1
2
8
14
10
4
1
3
8
16
18
10
5
2
4
10
19
23
19
5
11
23
33
28
15
3
9
19
37
43
28
2
6
14
34
51
48
2
4
1
31
56
61
3
9
22
50
73
60
Effect on Muscles
Spasm Reduction & Relaxation
Endorphin Release
Increase Blood Flow
Works Slow-twitch Fibers
Works Fast and Slow-twitch Fibers
Works Fast-twitch Fibers
Works Very Fast-twitch Fibers
21
*
Anti-Spasm
Relaxing Massage Effect
9:00
6:00
3:00-Finish
1
10
4
2
1
6
2
1
15
5
1
26
11
4
1
39
17
6
3
1
32
13
4
2
1
Frequency
1-3 Hz
4-6 Hz
7-9 Hz
10-20 Hz
50-75 Hz
75-95 Hz
100-120 Hz
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