Using Moxy for Strength Training

Introduction .............................................................................................

What is Muscle Oxygen Monitoring? .........................................................

Muscle Oxygenation
Total Hemoglobin (tHb)
Why Use Mucle Oxygen Monitoring for Strength Training?
How to use Moxy Muscle Oxygen Monitor to Control and Guide Training ..

Recovery Baseline
Performance Baseline

Table of Contents

Creating Your Own Moxy Workout ............................................................

Recovery Protocols Based on SmO2 ..........................................................

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Hypoxic Recovery - No Recovery or Extended Set

Complete Recovery
Incomplete Recovery
Enhanced Recovery
Performance Indicators Based on tHb ......................................................

14

Training Recommendations ......................................................................

17

Hypertrophy Training
Maximum Strength and Power Training
Strength Endurance Training
Moxy Sensor Attachment ..........................................................................

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Using Moxy for

Strength Training

We invite you to refer to our sport-specific eBooks at

www.moxymonitor.com
for practical information on how to Train with Moxy.

This eBook should be considered a starting point rather than an ending point for
how to use the Moxy Muscle Oxygen Monitor to guide strength training. We are
just beginning to understand how the technology can be used to optimize strength
training. The goal of the eBook is to provide the reader with some concepts and
ideas to develop their own strength training methods. The examples are meant to
introduce possibilities rather than define a rigid program. Ongoing discussion is
welcomed on the Moxy Forum at http://forum.moxymonitor.com/ in the Strength

Introduction

Protocols topic. If you are interested in partaking in the development of Moxy

applications for strength training, please do not hesitate to contact us.

Muscle Oxygenation
Muscle oxygenation is a measurement of how much hemoglobin and
myoglobin are carrying oxygen in the capillaries and tissue of the muscle.
It is expressed as a percentage from 0 to 100 and is represented by the
abbreviation SmO2. It is a localized measurement that depends on exertion
level, blood flow, and changes in the hemoglobin dissociation curve.

Total Hemoglobin

What is Muscle
Oxygen Monitoring?
Moxy Muscle Oxygen Monitor measures
muscle oxygenation and total hemoglobin.
Both parameters are measured optically
with near-infrared light, so they are
completely non-invasive. The amount of
absorption of the infrared light at different
wavelengths is used to determine the two
values.

Total hemoglobin is a measure of the amount of hemoglobin and myoglobin

are in the muscle tissue under the Moxy Sensor. Total hemoglobin is a
relative measure with arbitrary units, so it can only be used to determine if
the hemoglobin levels in the muscle are increasing or decreasing. Changes
in total hemoglobin depend on the volume of blood in the muscle. Total
Hemoglobin is often abbreviated as tHb.

Why Use Muscle Oxygen Monitoring for Strength Training?

Muscle Oxygen Monitoring provides real-time physiological feedback on the
relationship between oxygen consumption in the muscle and oxygen supply
to the muscle. This relationship is a determining factor in the recovery and
fatigue level of the muscle and, therefore, can be used to guide the number
of reps, the number of sets, and the recovery time between sets in order to
optimize the desired type of muscular adaptation. If the goal is hypertrophy,
increases in maximum strength or improvement in muscular endurance are
adaptations that can be most effectively achieved by guiding the training
based on individual physiological parameters rather than generic numbers.

Two SmO2 baselines are required to guide training. The Recovery Baseline
indicates the normal muscle oxygenation of a rested muscle after a short
warm-up. The Performance Baseline indicates the lowest oxygenation that a
rested athlete is able to achieve during strenuous exercise. These baselines
should be established at the start of every workout to ensure accuracy. They
may change over time due to incomplete recovery from previous workouts
or due to physiologic adaptations.

Recovery Baseline

How to Use Moxy to

Control and Guide
Training
Muscle oxygenation responds within
seconds of the onset of muscular activity.
It is monitored in real time while working
a muscle to guide the number of reps in
a set and the rest interval between sets.

The recovery baseline is the stable SmO2 value that occurs during the rest
period following an easy warm-up. The recovery baseline is determined after
a muscle specific warm-up which will usually result in an increased SmO2
value owing to increased physiological function. A warm-up using a Moxy
device has the same goal as other warm-up protocols, and therefore should
reflect a similar routine: muscle and joint mobilization, central nervous
system and physiological preparation, and psychological forethought.
Moreover, such a warm-up should be specific to the activity or exercise about
to be accomplished, use a range of motion that reflects the intended activity,
and achieve increasing intensity while avoiding muscular fatigue. Having
completed a warm-up you can now establish your recovery baseline value.

Performance Baseline
The Performance Baseline is the minimum SmO2 value reached during a
strenuous set of a given exercise after warm-up. The determination of this
minimum has a subjective component and requires the exertion of maximum
effort for the given goal of the exercise. This also means that a second or third
set may actually cause the performance baseline to shift as a new minimum
SmO2 value is reached following increased motivation or physiological effort;
the means of reaching this new minimum SmO2 value is then dependent on
the specific goal of the training (see Training Recommendations).

Figure 1 shows an example of how to determine Recovery and Performance

Baselines for a single arm bicep curl exercise. The light warm-up consisted of
25 reps with a 4-pound weight. The strenuous exercise consisted of 25 reps
with a 17-pound weight.

Sm02 Strength Baseline Determination

How to Use Moxy to

Control and Guide
Training

Figure 1 Determining SmO2 Baselines for Bicep Curl Exercise

Figure 2 shows data from a strength workout comprised of 15 sets. For

each set, the reps are continued until reaching a low plateau. Sets 1-3 show
the low plateau reaching the Performance Baseline. Sets 4-7 show that
the low plateaus is a bit above the Performance Baseline. Sets 8-11 are
after an extended recovery and again show the low plateau reaching the
Performance Baseline. The final 4 sets show thatthe athlete cannot get close
to the Performance Baseline, and indeed does not completely recover back
to the Recovery Baseline.

Strength Workout Between SmO2 Baselines

How to Use Moxy to

Control and Guide
Training

Figure 2 SmO2 During 15-Set Strength Workout

Having established your Recovery Baseline following a warm-up, it is now

time to start a workout. Before you begin, however, you must decide on
the primary goal of your workout. Is it to achieve muscular hypertrophy,
maximum strength or power, or muscular endurance?

Creating Your Own

Moxy Workout

Once you determine this, you are ready to proceed by selecting from the
Recovery Protocols and Performance Indicators listed below. The first set
(Recovery Protocols) will determine your initial Performance and Recovery
Baselines. These two Baselines will guide the remainder of your training as
you alternate between SmO2 recovery and depletion. Once it is clear that
either the Recovery and/or Performance Baseline can no longer be reached,
your workout is complete.

What is the Primary Goal of Your Workout?

Muscular
Hypertrophy

Maximum
Strength or Power

Muscular
Endurance
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Hypoxic Recovery - No Recovery or Extended Set

The goal of a Hypoxic Recovery is to allow no significant SmO2 recovery (see
Figure 3). In order to achieve this, the set must continue for an extended
amount of time with very little rest. This can be accomplished in a variety of
ways.

Recovery Protocols
based on SmO2

First, a submaximal amount of weight can be used for a long series of

repetitions until exhaustion. Second, a maximal effort can be immediately
followed by a largely reduced weight to extend the amount of achievable
repetitions (traditionally called a drop-set). Third, a single rep can be
performed for an extended period of time either by creating a very slow
motion or with intermittent stops in an isometric contraction.
When this kind of extended set is complete, SmO2 recovery back to baseline
value should be reached. The next set should follow immediately.

Four different Recovery Protocols can

be used depending on the desired type
of muscular adaptation. This section
describes the different Recovery Protocols
in greater detail.

Hypoxic Recovery
Complete Recovery
Incomplete Recovery
Enhanced Recovery
Figure 3 SmO2 During Hypoxic Recovery Workout

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Complete Recovery
The goal of Complete Recovery is to have SmO2 return to the stable value,
or Recovery Baseline (see Figure 4) before completing another set. The first
step in doing so is to establish a Recovery Baseline SmO2, from which a set is
executed until a minimum SmO2 value, or Performance Baseline, is achieved.
The next step is to rest until a stable SmO2 value, or Recovery Baseline, is
reached. As soon as this occurs, the next set is started, and so on.

Recovery Protocols
based on SmO2
Four different Recovery Protocols can
be used depending on the desired type
of muscular adaptation. This section
describes the different Recovery Protocols
in greater detail.

Hypoxic Recovery
Complete Recovery
Incomplete Recovery

Figure 4 SmO2 During Complete Recovery Workout

Enhanced Recovery

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Incomplete Recovery
An Incomplete Recovery protocol requires SmO2 recovery to never actually
reach the recovery line, differentiating it from a Complete Recovery. Just as
in the Complete Recovery protocol, a Recovery Baseline is established after
a short warm-up. An initial set is then executed until a minimum value of
SmO2 is reached, establishing a Performance Baseline.

Recovery Protocols
based on SmO2

After the initial set, the idea is to achieve only limited recovery before starting
the next set. The amount of limited recovery prior to starting the next set could
be based on numerous factors, such as performance goals or competition
types. In the example below (see Figure 5), limited recovery equates to an
approximately 50% reduction in SmO2 level from the Recovery Baseline to
the Performance Baseline. When this 50% recovery level is reached, the
next set is started.

Four different Recovery Protocols can

be used depending on the desired type
of muscular adaptation. This section
describes the different Recovery Protocols
in greater detail.

Hypoxic Recovery
Complete Recovery
Incomplete Recovery
Enhanced Recovery
Figure 3 SmO2 During Incomplete Recovery Workout

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Enhanced Recovery
The goal of Enhanced Recovery is to reach the maximum increase of SmO2
in-between sets. This value will often exceed the Recovery Baseline due to
elevated cardiac output and vasodilation in the working muscle. The following
example (see Figure 6) shows the SmO2 recovery exceeding the Recovery
Baseline until it reaches a plateau before the next set is started.

Recovery Protocols
based on SmO2
Four different Recovery Protocols can
be used depending on the desired type
of muscular adaptation. This section
describes the different Recovery Protocols
in greater detail.

Hypoxic Recovery
Complete Recovery
Incomplete Recovery

Figure 3 SmO2 During Enhanced Recovery Workout

Enhanced Recovery

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tHb is an indirect indication of blood flow in that, an increase in blood flow,

in a normal situation, will result in an increase in tHb. The ability and rate
of blood flow is determined by how open or closed the blood vessels are, a
phenomenon itself greatly affected by muscular contraction during strength
training. In other words, when we flex our muscles we impede blood flow; as
our blood vessels are compressed, a resulting drop in tHb occurs.

Performance
Indicators Based
on tHb

To an extent, this biological process can be used to determine muscular

performance. How? As we explained, an increase in muscular contraction
is accompanied by a decrease in blood flow, but because venous blood flow
(blood flow out of the muscle) has a lower pressure than arterial blood flow
(blood flow into the muscle), at a given point we will not see a decrease,
but rather an increase, in tHb. This is not because we have normal blood
flow. Instead, it is because muscular compression has stopped venous blood
flow but is still allowing arterial blood flow, and therefore blood continues to
flow in but not out, resulting in an increase in blood volume. This is the first
indicator of a given performance rate a venous occlusion, or a cessation in
venous blood flow (see Figure 7).

Moxy Monitor was developed to measure

muscle oxygenation, and therefore the
focus of the recovery protocols is muscle
oxygenation recovery. However, as a
consequence of the muscle oxygenation
measurement, a relative value of tHb can
also be measured and thereby used to
give us a better look at what is happening
in the muscle.

Figure 7 - tHb During a Contraction that Causes Venuous Occlusion

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The second indicator of performance is an unchanged or plateau of tHb. This

can occur almost instantly or following a venous occlusion depending on how
quickly muscular compression builds up. This plateau of tHb is a result of
both venous blood flow and arterial blood flow stopping along with the in-flow
or out-flow of blood, which in turn keeps tHb levels flat. This second indicator
of performance is known as a complete (venous and arterial) occlusion (see
Figure 8).

Performance
Indicators Based
on tHb

Figure 8 - tHb During a Contraction that Eventually Causes a Complete Occlusion

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Performance
Indicators Based
on tHb

If neither of these two indicators occur, the third one is likely to: a decreasing
tHb, usually accompanying a decreasing SmO2 (see Figure 9). This decreasing
tHb means the muscular compression is squeezing the blood vessels together
so less blood can flow, but the muscular contraction force is not enough to
actually impede blood flow completely. Muscle blood flow becomes effectively
impeded at about 50% of maximal contraction force. Please do not confuse
this with 1RM, because the progression is different. In order to complete any
kind of effective strength training, a minimum contraction force should be
achieved. In this case, Moxy can give two indicators of performance using
tHb (see Training Recommendations). If neither of these two indicators is
reached, workout intensity should be increased.

Figure 8 - tHb During a Contraction that Causes a Muscular Compression

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Hypertrophy Training
The purpose of Hypertrophy Training is to increase muscle size. This can be
encouraged by the natural release of growth hormones caused by muscle
work performed in hypoxic conditions. The number of repetitions of this
type of workout is determined be the speed of each repetition and then by
the desired period of muscular hypoxia (i.e. low SmO2). Each repetition
should follow the desired range of motion and should be controlled in both
extension and flexion.

Training
Recommendations
Having identified a variety of Moxy
Recovery Protocols, the next section will
examine which Protocols should be used
to achieve particular adaptations. The
combination of various Moxy Recovery
Protocols will offer highly individualized
guidance for daily strength training.

The following example workout aims to keep SmO2 at a minimum valued for
an extended period of time under load followed by a complete recovery. It
utilizes both the Hypoxic Recovery and Complete Recovery protocols.
Example Workout Hypertrophy Training:
Select a weight that allows the muscle to get down to the Performance
Baseline and allows extended contraction times for up to 5 sets.
Perform 3 to 5 sets with the Hypoxic Recovery protocol. Keep SmO2 levels
at the Performance baseline for 15 seconds.
Allow Complete Recovery between each set.
Employing drop-sets for this type of a workout can be very effective. Using
a heavier weight to quickly cause SmO2 levels to drop followed by a lighter
weight to keep SmO2 at the Performance Baseline for an extended period to
time to create muscular hypoxia is very effective.

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Maximum Strength and Power Training

The goal of maximum strength and power training is to increase the ability to
generate maximum strength or power for a single movement or short series
of movements. In either case, the muscles must be supplied with maximum
energy to produce maximum contractile force.

Training
Recommendations

Enhanced Recovery in between sets allows time for the energy pathways to
be restored. The number of repetitions for this kind of training is determined
by the ability to repeat a maximum effort, and for this reason usually follows
a lower number of repetitions. Repetitions for a maximum strength effort
should follow a desired range of motion and should be slow and controlled;
repetitions for maximum power, on the other hand, should be explosive in
execution.
Example Workout Maximum Power Training:
Complete a series of maximal power tuck jumps to exhaustion (maximum
effort).
Complete a SmO2-enhanced recovery, and then start second set.
Repeat for desired number of sets, and then continue to next exercise or
until SmO2.Performance Baseline and/or Recovery Baseline can no longer be
reached. Example Workout Maximum Strength Training:
Complete a series of maximal strength repetitions for a given exercise (low
repetitions 1-4, maximum effort).
Complete a SmO2 Enhanced Recovery, and then start second set.
Repeat for desired number of sets, and then continue to next exercise or
until SmO2 Performance Baseline and/or Recovery Baseline can no longer be
reached.

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Strength Endurance Training

Strength Endurance Training is very different from Maximum Strength
Training. The goal of Strength Endurance Training is to be able to continuously
contract the muscle at a given performance level for an extended period
of time rather than achieve a maximum effort. The continuous energy
supply for contractions is what constitutes muscular endurance. For this,
we recommend a combination of the Complete Recovery protocol and the
Incomplete Recovery protocol.

Training
Recommendations

First, much like Hypertrophy Training, this approach will create a hypoxic
situation that will promote capillarization, increasing oxygen delivery potential
to the working muscle. Second, it will create a continuous contraction
situation demanding muscular endurance to maintain performance.
A Strength Endurance Training workout should use submaximal resistance
for a large series of repetitions until exhaustion. The number of repetitions
is determined by the speed of each repetition. All repetitions should follow a
desired reach of motion and be controlled in their execution.
The following example workout uses a combination of Complete Recovery
and Incomplete Recovery.

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Strength Endurance Training

Example Workout Strength Endurance Training:
Complete a series of repetitions of a given exercise at approximately 4050% of 1RMax until exhaustion. Consider completing more than 10 repetitions
or lowering weight.
Complete a SmO2 Complete Recovery protocol, and then start second set.

Training
Recommendations

Repeat set with the goal of reaching the same number of repetitions (which
should be at exhaustion). If the number of repetitions decreases greatly, a
lower weight should be chosen in order to maintain the time frame of activity.
Repeat sets and recovery intervals for desired number of sets or until SmO2
Performance Baseline and/or Recovery Baseline can no longer be reached.
The Recovery Protocol can be substituted in periodically with the Incomplete
Recovery Protocol to alter the physiological effects.

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The Moxy Sensor should be placed on the bulk of the muscle you want to
measure. While the Moxy is very mobile, a decision on the measurement site
has to be made. During exercises where specific muscles are highly isolated,
this is fairly simple. For example, during bicep curls the Moxy can simply be
placed in the middle of the muscle bulk of the biceps brachii.

Moxy Sensor
Attachment

For exercises involving larger muscle groups simultaneously, a decision of

priority should be made, perhaps based on the desired training regime.
During a seated rowing exercise, for example, numerous muscles are
activated, including a large portion of the back, shoulders and arms. Here
a Moxy user has to decide on the measurement site. The recommendation
is that, if the seated row is done as part of a back training routine, it would
make the most sense to place the Moxy Sensor on the back (perhaps on the
latissimus dorsi) rather than the biceps. As with any NIRS, device it is vital
that intrusion of ambient light is eliminated, so make sure that the unit is
properly covered by dark material.

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What is Moxy monitor?

Fortiori Design has developed the Moxy Muscle Oxygen Monitor system to measure the oxygen levels of muscles in athletes while
they exercise. Its accurate, real time measurements are fundamental to athletic performance. Oxygen is the fuel that drives the
muscles, and muscle oxygen levels are constantly changing with exercise intensity.
Moxy provides the feedback on exercise intensity that athletes are looking for. Our technology is superior to existing measurements
because it is completely mobile, continuously recording, and totally non-invasive.

Why Moxy monitor?

Moxy is Accurate: Its sensor utilizes cutting-edge medical device technology to produce accurate and consistent readings of Sm02
muscle oxygen levels.
Moxy is Easy to Use: Its small sensor and strap can be easily fitted to measure virtually any muscle group.
Moxy is Durable: Its water resistant, lightweight industrail design is built to withstand the rigors of elite training.
Moxy is Fully Mobile: Sensor data is displayed on a wristwatch, so athletes can monitor their muscle oxygen throughout each
workout.
Moxy is Affordable: With a price point similar to a GPS heart rate monitor, it is accessible to individual athletes.

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