Power Plate & Gaining Muscle Definition

Strength Gains and Higher Jumps with Power Plate Training

Summary of Study in Medicine & Science in Sports & Exercise by Power Plate International

Method

Sixty-seven untrained subjects were divided into four groups, & exercised three times per week for 12 weeks.

• The Power Plate Training group used the Power Plate machine. They performed standing knee extensor exercises at a frequency of 35-40 Hz, such as lunges and squats.
• The placebo group also used a Power Plate machine, which was adapted so that it did not generate vertical sinusoidal vibration. They felt a vibration, but it was too subtle to elicit a training effect. They performed the same exercises as the Power Plate Training group.
• The resistance training group performed a cardio warm up and knee extensor exercises on two conventional strength training machines.
• The control group did not participate in any training.

Tests

The contractile properties of the knee extensors were evaluated at the start (pre-test) and after 12 weeks (post-test). A dynamometer was used both times to measure isometric, dynamic and ballistic knee extensor strength on all subjects.

Results

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The Power Plate Training group achieved a 16.6% gain in isometric strength of knee extensors, a 9% increase in dynamic strength of the quadriceps muscles, and a 7.6% increase in vertical jump height. There were no reports of adverse side effects. Most subjects found the vibration training enjoyable and fatiguing, but did not consider it a hard or exhausting workout. The placebo group, using a non-functional vibration machine, did not achieve strength or power gains, although they performed the same standing knee extensor exercises

The resistance training group achieved strength gains of 14.4% in isometric and 7.0% dynamic strength respectively; there was no significant improvement in power and vertical jump height.

The control group showed no improvement in any of the properties measured.

 

Conclusions

Training on a Power Plate Training platform is an efficient training stimulus to increase muscle strength. In addition, it is likely that while Power Plate Training requires little exertion and is considered enjoyable, it does elicit a biological adaptation that is similar to that produced by conventional resistance training. Power Plate Training provides people with all of the benefits of strength and power training without the possible negative effects of heavy loading, which is particularly important for populations who would not tolerate loading but could truly benefit from gaining muscle strength and power. Power Plate Training may be indicated for use in all strength training environments, and for a variety of populations.

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