Vibrations turbocharge weightlifting workouts
Vibration training is becoming more and more popular.
In this study, 33 young competitive skiers (12.36 ± 1.71 years old, on average) were split at random into two groups. Both groups weight trained identically (2-4 sets of 3-5 exercises for 30-60 seconds with 60 seconds in between sets), except that one group performed its exercises on a platform vibrating at 24-29 Hz over 2-4 mm. Exercises targeted the legs and were multi-joint. They trained for 30 minutes, three times per week, for six weeks.
The researchers tested skiers before and after the six weeks on isokinetic plantar and dorsiflexion peak torque at slow and fast speed, isokinetic knee flexion and extension peak torque at slow and fast speed, and explosive strength.
Both groups improved all their test scores, but the "vibration" group improved significantly more its plantar-flexion peak torque at slow speed and its explosive strength.
These results suggest that athletes who compete in explosive strength sports might benefit from training on a vibrating platform. They should however be interpreted with caution, as the subjects of this study were adolescents. We don’t know for sure if adults would obtain the same results.
Source:
Mahieu NN et al. Improving strength and postural control in young skiers: whole-body vibration versus equivalent resistance training. J Athl Train. 2006 Jul-Sep;41(3):286-93.
Read in PubMed.
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Post by: CarlJuneau
February 25, 2009 - 2:11 pm MDT at 2:11 pm
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September 1, 2009 - 6:50 pm MDT at 6:50 pm
Thanks for the great post! I wasn’t aware of vibration weightlifting until I’ve read this. Thanks for this information.
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http://worldfitnessnetwork.com/2009/07/the-big-7-the-seven-most-important-weight-training-exercises/