A brief discussion on alternative explosive strength training - Vibration Training (Vibration Training)

另類爆發力訓練淺談- 震動訓練法(Vibration Training)

Powerplate is a vibration training machine. If I am not mistaken, everyone’s impression should be that it is used for relaxation or weight loss. But in fact, it can be used for explosive training as long as it is adjusted to the appropriate frequency and amplitude.

The earliest vibration training can be traced back to the 1960s. Some scholars used small cylindrical vibrators to stimulate the muscles of paralyzed patients. In the 1980s, some scholars began to study the combination of vibration training and weight training.

The principle is actually to induce the Tonic Vibration Reflex (TVR) through vibration, which directly stimulates the neuromuscular system. It is similar to the principle of stretch reflex caused by plyometric training that you may often hear. , detects vibration stimulation through muscle spindles and other tactile receptors, forcing more muscle fibers to participate and recruiting them more effectively for contraction.

Vibration training can produce immediate effects or long-term training can be arranged to produce long-term adaptation effects.
What kind of training? You can use the indirect stimulation method to transmit the vibration through the body to the muscle groups to be trained. This method is called Whole Body Vibration Training (WBV). The most important thing is to adjust the vibration frequency and amplitude. Studies have shown that vibration training with a frequency of 30-50hz and an amplitude of 2-5mm is helpful for improving explosive power, and the stimulation time is 30-60s. Personally, I would choose 40hz, 4mm, 20s followed by plyometric training for compound training.

Compared with plyometric training, vibration training is relatively safe because it also stimulates nerve reflexes and avoids the impact load of the body and the ground. However, if specific training is considered, plyometric training will be easier to combine with the athlete's specific , so I personally think that it can induce similar physiological mechanisms immediately, but both can be arranged in the training plan at the same time.

(Note: Avoid transmitting vibration to the head; patients with coronary artery disease or hypertension should avoid vibration training; the duration of each session should be short (20-60s); frequencies lower than 20hz will have a muscle relaxation effect, and frequencies higher than 50hz will cause muscle soreness)

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