|If strong is the new skinny, adding vibration training to your regimen may help you to get "skinny" ;-)|
The purpose of Jones' study was to examine the effects of progressive-overload, whole-body vibration (WBV) training on strength and power as part of a 15-week periodized, strength training (ST) program.
To this end, Jones recruited eighteen collegiate women athletes with at least one year of strength training experience who had not spent a single minute on one of the fancy vibration platforms you will find in more and more gyms these days and assigned them randomly to one of the following groups:
- WBV + ST combined - combined whole body vibration + strength training
- SHAM + ST combined - same as above but without active WBV training
"Twice weekly, separated by 48 hours, WBV was administered during team lifting sessions via a vibration platform (Pro5 AIRdaptive; Power Plate, Irvine, CA, USA) that produced vertical sinusoidal vibrations with a frequency range of 25–50 Hz and a vertical displacement range of 2–6 mm (i.e., amplitude). After completion of the Bod Pod testing session, each athlete was introduced to the 6 exercises of WBV1 (Table 1) by performing each exercise for 30 seconds (i.e., 30 Hz, low amplitude).As you may already have gathered based on the study duration, we are dealing with a cross over study, where after 2x3 weeks in the one arm, the women were crossed over to the other arm of the study. In that, exercises, frequency, and amplitude progressed in intensity from the first 3-week WBV training to the second 3-week phase (see Table 1-2).
For WBV training, subjects performed 2 separate 3-week training phases (WBV1, WBV2) that consisted of dynamic and static hold exercises for the upper and lower body for a total of 12 WBV training sessions (Table 1). Exposure time was limited to 6 minutes for any given workout, as has been recommended for the improvement in muscle power. All WBV sets were 30 seconds in duration followed by a 60-second rest (1:2 work-to-relief ratio). Whole-body vibration protocol exercises did not use an external load, only body weight. Frequency and amplitude progressed in intensity from the first 3-week training phase to the second 3-week training phase." (Jones. 2014)
Table 1: Whole-body vibration off-season training program; D = dynamic exercise; SH = static hold exercise; midtesting and 5 days of active rest occurred between WBV1 and WBV2 (Jones. 2014)
|Table 2: Off-season 15-week strength training program;LB = lower body; |
UP = upper body; w:r = work:rest ratio (Jones. 2014)
- Jones, M. "Progressive-Overload Whole-Body Vibration Training as Part pf Periodized,Off-Season Strength Training in Trained Women Athletes." Journal of Strength and Conditioning Research 28.9 (2014):2461–2469