Professional vibration training
with 250 Exercises
Optimal training results for healing back pain, skin
tightening, cellulite treatment, body shaping…
The Author Dr.h.c. Siegfried Schmidt
Extreme Training
© 2019 by verlag4you
Author and Editor: Siegfried Schmidt
Tranlated by Martin Coombes
Cover design: Frank Stange (verlag4you)
Photos: All rights reserved by Siegfried Schmidt
www.verlag4you.de/com (Publisher)
2. Edition (eBook version)
All rights reserved. This publication, including its parts, is protected by copyright. No parts maybe reproduced without the consent of the publisher and the author. This applies to electronic and mechanical forms of reproduction, translation into other languages, and for purposes of teaching, dissemination and public disclosure. The contents of this publication may be mediated orally and visually for training and therapy purposes.
Published in Germany
German original issue: ISBN 978-3-936612-59-2 (eBook)
ISBN 978-3-936612-65-3 (eBook)
Foreword by the author
Introduction
Terms and conditions for the subsequent exercises
Meet our customers
Optimum training program
Risk of vibration training
Sport plates & plate settings
The tonic reflex
Familiarizing the customer with the vibration plate
Safety regulations
Warm-up
Presentation of the major muscle groups
Muscle overview - download
Warm-up exercise for the lower body
Warm-up exercise for the upper body
Warm-up exercise for the whole body
Training Implementation
Body-Toning works on a simple principle
Despite the success please never ignore
Tips for athletes and professional sportsperson: High Intensity Training (HIT)
For training
Training Sessions by Muscle Groups
Gastrocnemius muscle
Tibialis anterior muscle
Quadriceps femoris muscle
Adductor magnus muscle
Adductor femoris muscle
Biceps femoris muscle
Gluteus maximus muscle
Straight and oblique abdominal muscle
The erector spinae and the small deep muscles
Latissimus dorsi muscle (part of the autochthonous muscles)
Pectoralis major and minor muscle
Biceps brachii muscle
Triceps brachii muscle
Deltoid muscle
Trapezius muscle
Cervical spine and Sternocleidomastoid muscle
Extensor Carpi Ulnaris muscle, Flexor Carpi Ulnaris muscle, Extensor Digitorum muscle and the Brachioradialis
Partner Training
Warm up
Gastrocnemius muscle
Biceps femoris muscle
Quadriceps femoris muscle
Adductor femoris muscle
Adductor Magnus muscle
Gluteus maximus muscle
External oblique muscle of the abdomen
Rectus abdominis muscle
Erector spinae muscles
Pectoralis major muscle
Triceps brachii muscle
Biceps brachii muscle
Deltoid muscle and latissimus spinae muscle
Trapezius muscle
Disability Training
Disability training
How to train a customer with a “disability”
Paralysis
Endurance Training
Endurance training on the vibration plate
Massage Exercise
Slow down
Massage as a slow down
Reduction of cellulite and fat burning
Back massage
Theoretical Part
Vibration training / acceleration plates – what is it?
What is whole body vibration training?
What exactly is a vibration?
Short overview of the different vibration plates
What effect does vibration training have on your body?
Nerves
Blood vessels
Hormones
Neurotransmitter
Cartilage
Tendons, Fascia, Connective Tissues, Capsules and Joints
Muscle tissue
Metabolism
Skin
Blood vessels
Bone
Hormones
Flexibility
Coordination
Pain relief
Risks of vibration training
Pacemaker
Artificial joints and implants made of metal
Pregnancy
Thrombosis
Diabetes
Overview
Liability release
The Contraindication
Preparation for training – position of the vibration plate
Training control
What does the customer expect from vibration training?
Fitness training
Flexibility training
Strength training
Massage
The correct position during vibration training
The correct position of the upper body
The correct joint angle
Stop training
Increase the levels and difficulty of the training
Question about vibration training
Readers Notice
Author Biography
A few images from 5 years of studio time
Advertising supplement (further title recommendations)
Anyone who has ever trained “correctly” on a vibrating plate feels it!
“A new era of power training and fitness sports has begun.”
Nowadays people are under a considerable amount of stress and are living hectic lifestyles, making it difficult to find the time for sport.
With the implementation of these training suggestions you will achieve physical success quickly, saving you a lot of time compared to conventional strength training.
To reach your personal goals, 1.5 to a maximum of 3 hours a week of vibration training is sufficient.
With this manual you can practice and teach an interesting and varied range of vibration plate training to achieve peak physical shape.
Everybody who trains with the vibration plate and follows the exercises in this book will get a fantastic body with strong core muscles.
You can significantly improve both fitness and agility, train muscles separately and use it as an aid for slimming.
Your bone structure will be improved and you can be free of pain again; as in my own case after multiple physical injuries.
I wish you great success with improving your figure while enjoying these exercises.
With sporting regards
Siegfried Schmidt
The contents published in this book have been prepared with the utmost care by the author, and medically reviewed by our specialist physician.
Nevertheless it is impossible to exclude health risks while in the execution of physical exercises.
Please be aware of the associated risks.
When you do the exercises presented in this book “Vibration Training the Professional Course”, you do so at your own risk.
The author and the publisher assume no liability for personal injury, property damage and financial losses arising out of reproducing the exercises from this textbook.
The exercises published in this textbook cannot replace medical diagnosis, advice or treatment. They do not represent instructions for self-treatment of diseases, even if the author documents the use of said exercises based on his own personal experience.
If you have current health problems you should always first consult your doctor before starting exercise.
If you are unsure, you should always consult your doctor first before you do the exercises published on the following pages.
Please only ask doctors who are familiar with the vibration training system. Unfortunately it does occur that some doctors refuse to have anything to do with something that they have not experienced.
Training with us in our studio are, general practitioners, medical specialist and gynaecologists. All are impressed and come back!
›› Nonetheless never take a physical risk! ‹‹
The exercises published in this book represent no therapeutic action or form of treatment.
They serve only to inform and act as an aid to memory.
To what extent the user of this book performs the exercise demonstrated, is up to the individual user.
The Author
•Over 2000 customers.
•Ages between 13-70 years old.
•Approximately 80% of women (aged 20-45 years old).
•Typically professional career customers who have little available free time.
•From low levels of fitness up to top athletes.
•Many customers are former back pain suffers.
•Visiting sport teams use our studio for preparation for the oncoming season. The national league men’s handball team, the football league team from Pfullendorf, the women’s football team from Sigmaringen, and the wrestlers from Taisersdorf are just a few of the clubs that train with us.
Group training with the south SCP Pfullendorf football team in the Figure World Studio.
So, coaches, trainers and dear athletes, here we begin.
For those of you that are not familiar with vibration plates I would recommend to read the theoretical summary at the end of this training book. Sufficient advice, understanding and expertise should be gathered for good customer service.
Special observance to the safety regulations and the subsequent text will be adequate for those who want to get into great shape. Knowledge of what is happening to the body during this type of training helps to raise the motivation and the understanding of why vibration plate training is so effective.
Please note:
The high pre-stressed of the muscles (about 90%) on the vibration plate enables you to do heavy power training!
This happens even if the muscles are pre-stressed millimeters from the machine and then contracted again by the body.
Your muscle profile grows only in the resting phase, at least 30 hours of rest is required when plate training.
However, this should not be longer than 70 hours before the next training session takes place on the plate in order to train the targeted muscles.
Only then are you are in the so-called super compensation phase, which allows you to improve your performance levels.
The trained professional will be in the super compensation phase, which begins about 30 hours after training and lasts up to the 45 hours after training.
Everything else is counterproductive when strength training with vibration plates. Of course, you can (not competitively) do cycling, jogging, swimming, play tennis or hiking while in the recovery phase.
The massage exercises on the plate are also useful, but do not complete strength training!
For professionals and therapists “please only begin the training session when you have fully understood and can answer customers questions on safety regulations.“
Abbreviations of the exercise descriptions:
B |
= |
Beginner |
I |
= |
Intermediate |
A |
= |
Advance (athletes) |
Sec |
= |
Seconds (optional) |
Dynamic |
= |
With movement |
Static |
= |
Without movement or no resistance |
Isometric |
= |
Without movement to develop strong resistance |
How to use this book:
Each exercise is accompanied with one or more photographs that are self explanatory.
Below the pictures are recommended time guidelines for beginners, intermediate and advance athletes, as well as the major muscle groups that are being exercised.
Sometimes incorrect body postures are shown and explained as a reference.
If you want to arrange a training workout now, simply take an exercise from each muscle group and compose your own training routine!
You have the fastest success in achieving excellent body-toning, if all muscle groups are trained.
In short programs you should not only train the stomach, legs and buttocks, but also the back and legs – because both the agonist and antagonist should be encouraged.
However for best muscular tone it is best if you exercise the entire body.
If you or the customers after several exercises need to be more challenged, you can add some strength exercises to the routine. You can also increase the added weights or the time of the exercises.
During group training, set all machines to the same number of seconds. Demonstrate to beginners and advanced users how to step on and off the plate without stopping the machine.
Run the machine continual if possible during the circuit. Experience shows that people who often train with you are about 10 seconds faster per exercise than a beginner due to being familiar with the equipment. Sometimes customers can adjust the frequency, mode or the time on the display by mistake.
Customers that finish quicker should use the remaining time to breathe deeply until the others with longer training times have finished.
Please pay attention to the following symptons:
Muscular trembling is a sign of overloading the muscle. Ensure that you or your customers have enough time during exercise to have a drink and catch some breath. Try not to stand over sensitive customers but observe their reactions as they train.
We have had no serious injuries in all the years that we have been training with vibration equipment. So the actual legal status of the signed declaration of intent (contraindication, sample letter) in the Theoretical Chapter is untested should it go to a court and therefore I would recommend that it is viewed as reference.
In the Studio we do not allow customers to use the equipment if they have not signed this declaration. This has only happened twice in over a thousand customers.
I strongly advise that the vibration plates should not be left unattended in the gym, hotel, or spa facility! The plates are too valuable and too dangerous for misuse.