Vibrations turbocharge squats
Vibration training is becoming more and more popular. Is it superior to conventional weightlifting?
To answer this question, Rønnestad randomized 14 experienced weight lifters aged 21 to 40 years (177.8 ± 6.5 cm and 76.2 ± 8.8 kg, on average) in two groups. The men were training at least 3x per week for at least one year and could squat at least 2.2x their body mass once (1 RM = 368.7 lbs or more, on average).
Both groups followed a 5-week, ondulatory-periodized program (3-4 sets of 6-10 repetitions) of smith machine squats. One group squatted on the floor; the other on a vibrating plate.
Before and after the 5 weeks of training, Rønnestad measured the subject’s countermovement jump height and maximal squat strength (1 RM).
After the 5 weeks, only the “vibration” group jumped higher. Both groups squatted heavier after the 5 weeks, but the “vibration” group did not improve significantly more than the other.
These results are especially interesting since they were obtained on experimented lifters. They apply to athletes who jump or who rely on short, powerful muscular contractions (such as basketball, volleyball, and football).
Source:
Rønnestad BR. Comparing the performance-enhancing effects of squats on a vibration platform with conventional squats in recreationally resistance-trained men. J Strength Cond Res. 2004 Nov;18(4):839-45.
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Post by: CarlJuneau
July 18, 2008 - 7:04 am MDT at 7:04 am
The results of this study are interesting, particularly when the vibration platform is currently being tested in multiple studies for children with Cerebral palsy and Scoliosis. The objective is to measure if the vibration platform does promote muscle strength. I am wondering if there will be any differences in the use of the platform between the bodybuilder subject groups and between the those persons with atrophied muscles. For children with the above-mentioned conditions, any improvement will be good.