18
19
WORK TABLE
Program
Level
Contraction
Frequency
Contraction
Time
Rest
Time
Rest
Freq.
Work
Time
Reps
Endurance
1
10 Hz
8 sec.
2 sec.
4 Hz
40 min.
184
Endurance
2
12 Hz
9 sec.
3 sec.
4 Hz
45 min.
207
Endurance
3
15 Hz
10 sec.
4 sec.
4 Hz
50 min.
230
Endurance
4
18 Hz
11 sec.
5 sec.
4 Hz
55 min.
253
Endurance
5
20 Hz
12 sec.
6 sec.
4 Hz
60 min.
276
Resistance
1
50 Hz
7 sec.
7 sec.
5 Hz
30 min.
105
Resistance
2
55 Hz
6 sec.
6 sec.
6 Hz
30 min.
119
Resistance
3
60 Hz
5 sec.
5 sec.
7 Hz
30 min.
138
Resistance
4
65 Hz
4 sec.
4 sec.
8 Hz
30 min.
163
Resistance
5
70 Hz
3 sec.
3 sec.
9 Hz
30 min.
199
Strength
1
75 Hz
4 sec.
2 sec.
8 Hz
30 min.
199
Strength
2
80 Hz
5 sec.
3 sec.
9 Hz
30 min.
163
Strength
3
85 Hz
6 sec.
4 sec.
10 Hz 30 min.
138
Strength
4
90 Hz
7 sec.
5 sec.
11 Hz 30 min.
119
Strength
5
95 Hz
8 sec.
6 sec.
12 Hz 30 min.
105
Explosive
Strength
1
100 Hz
2 sec.
28 sec. 1 Hz
30 min.
54
Explosive
Strength
2
105 Hz
3 sec.
24 sec.
1 Hz
30 min.
59
Explosive
Strength
3
110 Hz
4 sec.
20 sec. 1 Hz
30 min.
66
Explosive
Strength
4
115 Hz
4 sec.
16 sec.
1 Hz
30 min.
77
Explosive
Strength
5
120 Hz
4 sec.
10 sec.
1 Hz
30 min.
105
There is a ramp up of 2 seconds prior to the contraction time and a ramp down of
1 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)
POTENTIATION MODE FREQUENCY TABLE
Time
Remaining
Frequency during 1 Second intervals
4:00-3:29
1
1
1
1
1
1
1- for remaining time
3:29-3:25
5
9
6
2
3:25-2:55
1
1
1
1
1
1
1- for remaining time
2:55-2:50
2
8
14 10
4
2:50-2:40
1
1
1
1
1
1
1- for remaining time
2:40-2:34
3
8
16 18
10
5
2:34-2:24
1
1
1
1
1
1
2:24-2:15
2
4
10 19
23
19
10
4
2
2:15-2:05
1
1
1
1
1
1
1
1
1
2:05-1:57
5
11 23 33
28
15
6
2
1:57-1:47
1
1
1
1
1
1
1
1
1
1:47-1:39
3
9
19 37
43
28
15
5
1:39-1:29
1
1
1
1
1
1
1
1
1
1:29-1:20
2
6
14 34
51
48
26
11
4
1:20-1:10
1
1
1
1
1
1
1
1
1
1:10-1:00
2
4
14 31
56
61
39
17
6
3
1:00-0:50
1
1
1
1
1
1
1
1
1
1
0:50-0:40
3
9
22 50
73
60
32
13
4
2
0:40-0:00
1
1
1
1
1
1
1- for remaining time
