Summary of Contents for Heart Rate VersaPulley
- Page 1 VERSAPULLEY OPERATIONAL MANUAL VersaPulley is manufactured in the USA. VersaPulley is a registered mark of Heart Rate Inc. ® 2003 / 2014...
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Page 3: Table Of Contents
Table of Contents Page What is VersaPulley?........................2 What is MV2 Resistance?....................... 3-4 How to Use VersaPulley……………………………………………………………………………………………………………. 4 How to Adjust Handle along Rope……………………………………………………………………………………………… 5 Adding / Changing Flywheel Weights………………………………………………………………………………………... 6 IPU Display ……………………………………………………………………………………………………… 7 (optional upgrade) Foot Pounds vs Watt Seconds Chart …………………..…………………………………………………………………… 8 Quick Start Guide …………………………………………………………………………………………………………………….. -
Page 4: What Is Versapulley
Glossary of Terms on page 18 What is a VersaPulley? What Is VersaPulley? The VersaPulley trains “Reactive Strength” it is the link to becoming strong and fast. Reactive Strength is defined as the ability to absorb force in one direction, and rapidly change and apply more force in the opposite direction (quickly switch from eccentric to concentric). -
Page 5: What Is Mv2 Resistance
The flywheel incorporates the strength and speed balance of reactive strength. Loads on the VersaPulley are similar to Olympic lifts and you can use the VersaPulley in all three planes; vertical, lateral and horizontal. The eccentric exercise has proven to be a well- accepted treatment method for injuries. -
Page 6: How To Use Versapulley
On weight stack machines, the start of a concentric motion is a fixed point, with the weight stack down, and the end of motion is a selected point along the range of motion. On the VersaPulley the start of the concentric motion is a variable point along the range of motion while the end of the concentric motion is a fixed point. -
Page 7: How To Adjust Handle Along Rope
3. CHANGING PULLEY LOCATIONS The VersaPulley has 12 vertical pulley locations and one in the center of the base platform. The 12 vertical attach points are common to other Hi-Low machines. The attach point located in the center of... -
Page 8: Adding / Changing Flywheel Weights
The mass of the flywheel can be changed by adding access to the flywheel weights. or deleting steel blocks in pairs. The VersaPulley comes with 4 fixed weights and 4 removable steel blocks to modify the force/speed parameters. (4) weights measure 2" x 2" x 2"... -
Page 9: Ipu Display (Optional Upgrade)
IPU, Inertial Power Unit, is a whole number directly proportional to Work per unit of Time displayed on the VersaPulley and other Inertial Resisted machines manufactured by Heart Rate Inc. Horse Power is defined as Work per unit of Time that is frequently displayed as Watts which equals one Joule/Sec, or Ft-Lb/Sec, Kcal/Sec, Btu/Sec.. -
Page 10: Foot Pounds Vs Watt Seconds Chart
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Page 11: Quick Start Guide
4. QUICK START GUIDE Set up for ‘Rotational Chop’ exercise 1. Set pull angle with High/Low pulley on vertical post to thigh high 2. Set desired Speed/Force to #3 on side of machine Set END range of motion - Adjust/Move handle to end of rotational chop movement or End Range of Motion. -
Page 12: Three Key Movement Planes
VERTICAL, HORIZONTAL and LATERAL MOVEMENT EXERCISES Here are three “KEY” VersaPulley exercises that focuses on Vertical, Horizontal and Lateral movement planes: 1. Vertical plane Push Press Single Leg Squat to Row 2. Horizontal plane Woodchop 3. Lateral plane Page 10... -
Page 13: Types Of Training Available
6. Pull slower and the force will decrease. The VersaPulley is a strength machine that is used in a rhythmic motion similar to cardiovascular machines. The machine can be used at any of the 5 inertial settings. If the speed is too fast adjust to lower speed setting and conversely if the speed is too slow adjust to a faster speed setting. - Page 14 Starting Position: Feet perpendicular to the VP with waist belt on and attached to the hip closest to the MV². Stomach tight. Perfect posture. Procedure: Step with inside leg toward the VP decelerating the movement with the hips and legs- weight on the inside ball of the foot.
- Page 15 Starting Position: With waist belt on, face away from the VP, place the cord at back in the center of the hips facing a box or bench. Lean forward supporting your weight with your hands on a box or bench 24” high. Procedure: Start at the bottom position in a full squat.
- Page 16 Starting Position: Facing away from the VP stand on a 10”-18” box with the back leg attached to the VP cord around the toe. Stabilize yourself with a lateral support apparatus. Procedure: Perfect posture. Stomach tight. Reaching the back foot down toward the VP, drive off the leg on the box into extension bringing the opposite ankle, knee and hip into flexion.
- Page 17 Coaching Key: Chest up, chin tall, chin tucked in, initiate movement with the hips with triple extension of hip, knee and ankle. Bend leg at ankle, knee and hip to absorb some shock. Exercise Name: 16) Seated Row With Legs Class: Maximal Rate of Force Development/Stretch Shorten (Very) Long Response.
- Page 18 Procedure: Reach out with the outside arm across the inside leg toward the machine. Keep the chest up while bending the legs and the hips. Explosively turn the inside hip rotating with the glutes and the torso into extension of the hip, knee, and ankle joint, while pulling the handle into the ribs. Slowly decelerate back to the starting position and repeat.
- Page 19 into a pressing action. Lower the handles in the exact same manner from the top of the press across the chest and down towards the VP slowing/decelerating the VP down with the hips, upper and lower back. Coaching Key: Feet outside the hips. Chest up and stomach tight.
- Page 20 Coaching Key: Keep hips down, arch back and stretch fully. Exercise Name: 29) Lying Physio Ball Pull Over Extension-Diagonal Class: Upper Torso Strength and Power with Diagonal and Rotational Movements. Maximal Rate of Force Development/Stretch Shorten (Very) Long Response. Objective: To develop the rotators, functional core strength, upper shoulder and arm strength. Starting Position: With the VP pulley attached at the lowest point with physio ball on the deck, arch back over the physio ball and position legs at a 45-degree angle.
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Page 21: Versapulley Hardware For Assembly
VERSAPULLEY HARDWARE 4 “Removable” Flywheel weights 2 lbs each Vertical post bolts Base platform bolts Split lock washers Fly Wheel: (4) 2 . Flywheel Weight Blocks 2" x 2" x 2" [Fly wheel comes with 4 permanently attached weights] (8) Split Lock Washers 3/8”... -
Page 22: Versapulley Assembly
VERAPULLEY ASSEMBLY INSTRUCTIONS 4. With two people, carefully lift 1. Remove all Philips head wood screws housing off deck. along base of box cover. NOTE: Do not untie (rope) handle assembly from the front of unit. 2. Remove card box cover. 5. - Page 23 7. Carefully remove deck platform. 10. Attach the rewind Pulley, located under the housing enclosure, to the hook located in the far corner, under the platform. 8. Insert the platform into the MV² enclosure until the bolt holes on the bottom of the platform are in alignment on either side 11.
- Page 24 16. Use a 3/8-16 nut to secure the mast to the top of the housing cover. 13. Once deck is secured and rewrap mechanism set, lower unit back down. 17. Using Philips head screw driver, attach (2) accessory holding hooks to vertical post.
- Page 25 After appropriate fly-wheel weight has been determined (see page 15). Securely tighten block weights. Clip pulley onto post for desired angle of pull. Black Velcro strip is used to secure excess rope that may be present while working out. Fully assembled VersaPulley. Page 23...
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Page 26: Specifications
1 inch to 10 feet Muscle Action Concentric, Eccentric, Plyometric Joint angles Unlimited Multi-Angular Plane of motion Unlimited Multi-Planer VERSAPULLEY ACCOMMODATIONS 6 years or older Level of fitness Sedentary to Elite Athlete Height and weight No limitation Force application Closed-Chain through arms, legs, trunk... -
Page 27: Maintenance
Symptom: Rope damaged during visual inspection. The rope used on the VersaPulley is a high quality mountain climbing utility rope. It has a tensile strength of over 1,500 pounds. Visually inspect the rope every 6 months and replace it if the external braid is cut through or worn through to the core of the rope. -
Page 28: Rope Change
ROPE CHANGE NOTE: To replace 7mm rope with larger 9mm rope drill a 13/32” or 10.5 mm diameter hole in the flywheel shaft. Then proceed as follows. 1. Remove vertical post. 4. Once cover is removed, reattach the force / speed knob, steel washer and plastic washer [Pulley 3]. - Page 29 11. Once rope is pushed through hole, tie 8. Wrap rope around cone 2 ½ times knot at end of rope. 9. At top of cone, loosely wrap rope around twice. Next, push end of rope up underneath. 12. Firmly tighten and adjust knot and rope so it is secure.
- Page 30 22. Re attach the speed / force knob Pulley 3 [reference p. 26] along with plastic and metal washer by turning clockwise. 15. In order to test rope knot, firmly pull rope back and forth ensuring new rope is safely secured.
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Page 31: Warranty
THREE YEAR LIMITED WARRANTY 1. Heart Rate, Inc. (H.R.I.) warrants to the original purchaser that VersaPulley is free from defects in material and workmanship under normal use and maintenance under a three year limited warranty subject to the terms and conditions hereafter set forth.
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