Small Group Training

STUDIO IMPLEMENTATION GUIDE

Introduction
Thank you for choosing to partner with Performance Health Systems. We are excited to have you join us
in your new Power Plate journey!

As the world’s leader in whole body vibration technology, people of all ages and physical abilities trust
Power Plate to bring their bodies into harmony—the place where optimal physical performance, health
and wellness are all in balance and working together. In fact, Power Plate has been linked to a wide range
of health and wellness benefits, from strength, balance, flexibility and weight loss to improved circulation,
pain reduction, detoxification, stress alleviation, and even reduction in the appearance of cellulite.

Power Plate has been strengthening and challenging the health and fitness industry for years. We’ve just
recently introduced the small group dimension to widen the accessibility and social appeal of vibration
training to new users, continue to challenge current consumers and provide operators a new and highly
differentiated ancillary revenue opportunity. The innovation of Power Plate vibration training coupled with
small group programming is the perfect solution for studio operators looking to drive client engagement
and revenue productivity.

Power Plate has brought together professionals from across the globe to create and supervise the
development of the four small group formats; Zen- a recovery and yoga-based workout, Strong – a full
body, strength program, Burn – a cardio HIIT program, and “X” – a boot-camp style program. These
30-minute, 12-week, group training formats incorporate suspension systems, free weights and kettlebells
as well as Power Plate only options.

Power Plate Small Group training consists of 30-minute workouts designed to provide a balanced
workout that is safe and effective for all exercisers. Workouts are designed and tested to provide a mix
of upper and lower body movements as well as dynamic and controlled movements in each workout.
The benefits of Power Plate training can be experienced by everyone! With the four formats; X, BURN,
STRONG, and ZEN available, everyone can participate regardless of their fitness goal. The adaptability of
the program also allows for most everyone to participate with modifications.

The four Power Plate small group formats augment a full suite of Personal Training and Self-Guided
workout programs designed to be trained live on the Plate by a coach/trainer OR experienced virtually
via the ONDEMAND coached curriculum. Anchored on Power Plate’s core pillars of PREPARE FASTER,
PERFORM BETTER, RECOVER QUICKER, the small group programming is your turnkey solution for
growing a healthier business.

This Small Group Operators Guide will outline how to engage your audience, how to talk about vibration
training and small group fitness experiences to attract and keep new clients, and how to operationalize
and monetize on your new value proposition.

Our partners are a valuable part of our Power Plate community. We appreciate your partnership and look
forward to working with you as you grow and engage your clientele.

Thank you!
CONTENTS
Power Plate History & Science 1

Power Plate Training Benefits 2

Power Plate Programming 9

The 4 Formats 10

Format Structures 10

Format Overviews 11

Recruiting & Developing Your

SGT Coaches 15

Power Plate Techniques 16

SGT Coaching & Instruction 17

Client Engagement 19

Understanding & Delivering To Your

Target Market 19

Setting Up Your SGT Schedule 22

Generating Healthy Returns On Your

Investment & Effort 23

Business Performance 24

Manage Your SGT By The Numbers 24

Monetizing Your SGT Operations 24

ROI Scenarios 26

Studio Layout Options for SGT 31

Marketing 32

Marketing Guidelines 32

Marketing Assets 33

Launch 34

Staff Education & Training 35

Staff Training Framework 37

Launch Promotion 37

Launch Event 38

39
Timeline
40
Checklist

Warranty & Repair Process 41

Contact Information 42

Appendix 44

A. Sales & Training Information 45

B. Research/White Papers 52

C. Marketing Materials 82

D. High Profile Users 83

E. Spec Sheets 89

F. Helpful Resources & Links 94

POWER PLATE?

Power Plate is the global

leading vibrating platform
that helps you prepare
faster, perform better and
recover quicker.

It makes you feel better by

stimulating natural reflexes,
increasing muscle activation,
and improving circulation.

Power Plate enhances any

movement, simple or complex,
typically performed on the ground.
Power Plate History & Science
Whole body vibration was first used by the
cosmonauts to combat muscle and bone loss
caused by extended stays in zero gravity.
Today, Power Plate has continued developing
the technology to create products and training
programs that deliver legendary performance for
professional sports teams, medical facilities, health
clubs, studios and individuals around the globe.
As the world’s leader in whole body vibration
technology, people of all ages and physical
abilities trust Power Plate to bring their bodies
into harmony—the place where optimal physical
performance, health and wellness are all in
balance and working together. In fact, Power Plate
has been linked to a wide range of health and
wellness benefits, from strength, balance, flexibility
and weight loss to improved circulation, pain
reduction, detoxification, stress alleviation, and
even reduction in the appearance of cellulite.
Along with delivering great performance for
individuals and fitness facilities, doctors in nearly
100 countries use Power Plate to help their patients
live life to the fullest. Decades of research have
shown that whole body vibration can effectively
treat symptoms of conditions ranging from multiple
sclerosis, cerebral palsy and cystic fibrosis, to
diabetes, obesity, osteoporosis and locomotive
syndromes brought about by aging.
Power Plate workouts can increase your strength,
decrease body fat, shape your body, decrease
stress, increase your energy level, increase your
flexibility, and increase your endurance; all this
in a much more compressed time frame from
typical workouts due to the instability of vibration
training. Engineered precisely to apply the body’s
natural reflexive response to vibration, Power
Plate technology uses a vibrating platform, which
moves 25 to 50 times per second resulting in
corresponding muscle activation. The vibrations
are harmonic, which are safe, consistent and
controlled levels of vibration, moving in three
directions (up and down, forwards and backwards
and side to side).
The design of Power Plate is equally important.
Power Plate is considered the market leader,
with more than 20 years of experience in whole
body vibration training, products, and services.
To ensure our products offer health and fitness
benefits for a wide range of users, they have
been developed by our research and product
development team based on proven scientific
findings regarding the effects of specific vibration
exercise programs. Power Plate creates a
mechanical stimulation which ranges from 25Hz
to 50Hz, chosen specifically because it is out of
the range of the human body’s own resonance.
Performance Health Systems is the only
specialized company in its field to be a certified
medical device manufacturer.
There are hundreds of independent, published
research studies on different aspects of vibration
training with over 40 studies performed using
Power Plate, all carried out
by universities around the world. These studies
are published in highly respected, international
academic journals, and you can read a selection of
these studies on the Research page of the Power
Plate website.
Lastly, training with Power Plate allows us to
Prepare Faster, Perform Better, and Recover
Quicker through its vibration and ability to allow
for any exercise, simple or complex, that you
can perform on the ground. This type of training
is more functional and holistic, using your whole
body and mimicking everyday movements.
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Power Plate Training Benefits
Power Plate workouts can improve participant’s
health and fitness in many ways. It is important that
we as workout leaders know the benefits of the
workout and can educate our participants. This will
help you to Coach to Teach and Coach to Drive
your participants in class.
1. Power Plate can improve your cardio
fitness. A regular fitness program
strengthens your cardiovascular system.
Exercising between 55-90% of your
estimated heart rate maximum is shown
to improve and train the cardiovascular
system according to the National Academy
of Sports Medicine.
2. Power Plate burns calories. Your body
uses energy (calories) to perform physical
activities. Power Plate is a physical activity
that will require your body to recruit energy
and thus burn calories.
3. Power Plate improves your coordination
and balance. The use of Power Plate
and 3 dimensional moves in the workouts
require your body to shift in many different
directions and displace your center of
gravity, which improves coordination and
balance. The vibration also forces our
bodies to adapt as well.
4. Power Plate improves your bone
density. The National Academy of Sports
Medicine states that weight-bearing
exercise is the best exercise
to help strengthen bones. Examples
of exercises include resistance
training, squats, push-ups, lunges,
and plyometric training, all included
in Power Plate workouts.
5. Power Plate can improve your strength
and muscular endurance. Strength gains
are defined as the body’s ability to sustain
heavier loads over time while muscular
endurance is the ability to do so over
prolonged periods of time. High repetition
exercise programs have been shown
to improve muscular endurance most
effectively in addition to increasing overall
muscle strength. Power Plate uses varying
weight in higher repetition sets to help
improve participants’ muscular endurance.
6. Power Plate can improve your core
stability, posture, and flexibility. Power
Plate programming includes cues and
reminders to improve participants’ core
stability and posture. Participants maintain
and work on this throughout the entire
workout and across all four formats; X,
BURN, STRONG, and ZEN.
Michael A. Clark, Scott C. Lucett, and Brian G. Sutton, NASM
Essentials of Personal Fitness Training (Baltimore, MD: Lippincott
Williams & Wilkins, a Wolters Kluwer business, 2012) pp. 193-199.
Michael A. Clark, Scott C. Lucett, and Brian G. Sutton, NASM
Essentials of Personal Fitness Training (Baltimore, MD: Lippincott
Williams & Wilkins, a Wolters Kluwer business, 2012) pp. 35-36.
Michael A. Clark, Scott C. Lucett, and Brian G. Sutton, NASM
Essentials of Personal Fitness Training (Baltimore, MD: Lippincott
Williams & Wilkins, a Wolters Kluwer business, 2012) pp. 290-291.
2
POWER PLATE ACCELERATES YOUR
TRAINING UP TO 5.8X
Many traditional exercises can be done on Power Plate, and the results are
magnified. It’s thanks to our proprietary Precision Wave™ Technology, which
is engineered precisely to activate the body’s natural reflexive response to
vibration. The surface vibrates 25 to 50 times per second (25Hz to 50Hz),
resulting in a natural response that works your muscles harder while doing
the same exercises.

POWER PLATE CAN HELP YOU

LOSE WEIGHT
Significant weight loss is often reported by those who use Power Plate
regularly in conjunction with a healthy, calorie-controlled diet. One of the
reasons for this is increased lymphatic flow. Research also shows, when
used as part of an active lifestyle, Power Plate may have a significant
impact upon the reduction of cellulite and body fat. This may occur due to
an increase in metabolism, both during and following exercise.

INCREASE YOUR STRENGTH

AND FLEXIBILITY
Power Plate vibrates up and down, side-to-side, and front-to-back,
destabilizing the body and promoting the reflexive engagement of soft
tissue. Involuntary muscle activity promotes quick, reflexive responses
in muscle fibers and an increase in circulation. That means development
in whole–body balance, mobility and stability, strength and motor control
(muscle memory), in a shorter time frame than with traditional methods.

YOU’LL RECOVER FASTER

Exercise is stress, and the body needs time to rebuild to positively adapt to
training. Massage on Power Plate stimulates lymphatic flush, eases pain,
promotes faster recovery of damaged muscles and tendons, improves joint
function, and helps you return stronger–all in only a few minutes a day. And
even beyond that, you can exercise using Power Plate with less chance of
strain due to the patented multi–directional vibration. With regular use,
you’ll find that you prepare faster, perform better and recover quicker.

EXPERIENCE A COMPLETE WORKOUT

IN JUST 15 MINUTES
With whole body vibration training, you get a complete, full-body workout
incorporating stretch, balance, core, strength building and massage, all in
only as little as 15 minutes. Some models even have a virtual trainer with
more than 1,000 built-in videos.

3
Small Group Training. BIG RESULTS.
Discover the future of fitness with Power Plate® small group training
workouts that deliver big results.
These classes bridge the gap between large group exercise classes and one-on-one
training, creating a new market and revenue stream for your business

powerplate.com
The Physiological Response to Power
Plate Small Group Training:

Prepare Faster
Perform Better
Recover Quicker
12 week Pre-Programmed, 30 minute
workouts = Improved cardio fitness,
Improved fat burning, Improved
coordination and balance, Improved
bone density, Improved strength and
muscular endurance, Improved core
stability, posture, and flexibility.
 Functional, systematic training
formats structured into 12 week
programs to engage, coach and
retain participants and members.
Power Plate Small Group Training is accessible, allowing your incremental sales
to explode.

Power Plate provides you with a turnkey solution for your fitness facility and
trainers; with four genre-specific formats, to reach multiple demographics.

● Power Plate is the gold standard in vibration training and provides quality assurance.

● Power Plate Small Group Training is new, improving the visibility, effectiveness and
efficiency of your marketing plan.

● Power Plate Small Group Training differentiates your group training program to help close
more sales.

● Power Plate Small Group Training stimulates guest traffic and increases referral business.

● Power Plate Small Group Training helps members get improved results and will elevate
your club’s brand perception and loyalty and will elevate your fitness studio or health
club’s brand perception.

7
Power Plate Small Group
programming consists of 30
minute workouts designed to
provide a balanced workout
that is effective for everyone.
Workouts are designed and
tested to provide a mix of upper
and lower body movements as
well as dynamic and controlled
movements in each workout.

Everyone, regardless of their

fitness level, can experience the
benefits of Power Plate training!
With the four formats; X, BURN,
STRONG, and ZEN available,
there’s something for everyone.
Also, the adaptability of the
program allows almost everyone
to participate with modifications.

8
Power Plate Programming
Power Plate programming is designed to provide
a balanced workout that is safe and effective for all
exercisers. Workouts are designed and tested to
provide a mix of upper and lower body movements
as well as dynamic and controlled movements in
each workout. This includes programming that
follows general training principles for each of the
workouts; a warm-up, training, and cool-down.
One of the most beneficial parts of Power Plate
training is the ability for each individual to modify
and regulate the workout. Participants can modify
moves by decreasing and increasing weight loads,
impact, and range of movement. You will need to
coach these modifications and offer your participants
regressions so they can stay safe and reach success.
It is recommended that you do Power Plate 2 to 3
times a week incorporating multiple formats with a
rest day in between. As you improve your fitness
levels you can increase this to 5-6 times per week
allowing recovery time between STRONG and X
classes in particular. The short 30-minute workouts
maximize participants’ time yet give them the most
bang for their buck due to the nature of Power Plate
training. Whole body vibration - performed on Power
Plate - increases strength at least as effectively
You will receive 12 weeks of workouts to take to
your club and to your members. To be able to
coach and lead your group workouts effectively
you need to familiarize yourself with the workouts.
Practice, practice, practice! Think about how many
times athletes such as Larry Bird shot free throws
or performers like Michael Jackson rehearsed each
song before the big game or concert, even though
they had done it hundreds and even thousands of
times before.
Each of the four formats follows general training
principles and a standard structure with each
workout. This ensures that participants will get
a safe and effective workout no matter who
is leading and allows you to inject your own
personality when coaching.
To ensure that we are providing a safe and effective
workout for our participants we must respect the
format and structure of the four formats. That
means there is NO deviation from the structure and
workout design.
Vol. 35, No. 6, pp. 10331041, © 2003, the Official Journal of the
4

American College of Sports Medicine.

as conventional resistance training. The whole By Christophe Delecluse, Machteld Roelants and Sabine Verschueren
body vibration’s strength increases are significant Katholieke Universiteit Leuven, Belgium.
according to Official Journal of the American College
of Sports Medicine. They also reported whole body
vibration enhances the body’s sensory awareness
and function, force production and vertical jump
height.4

The benefits of Power Plate training can be

experienced by everyone! With the four formats;
X, BURN, STRONG, and ZEN available, everyone
can participate regardless of their fitness goal. The
adaptability of the program also allows for most
everyone to participate with modifications. Those
with medical conditions including pre and post-natal,
should get medical clearance to participate.

9
The Four Small Group Training Formats

Each of the four formats are structured to start the workout with a warm-up “Prepare,” the workout “Perform,”
and cool-down “Recover.” Each format has 12 weeks of programming with a new workout each week. Every
12 weeks a new set of programming will be available for trainers to download. Here are the specific structures
for each program:

BURN Format
A 30-minute cardio HIIT class to
incinerate fat and train the heart
with an integrated option utilizing
free weights and kettlebells.
Prepare – warm-up and movement preparation
Perform – three sections of work – resistance
training, core, metabolic conditioning
Recover – stretch

STRONG Format
A strength training workout to improve
strength gains in a full body 30-minute
workout. Dumbbells or kettlebells
provide the resistance in this functional
and strength training workout.
Prepare – warm-up and movement preparation
Perform – two sections of work - HIIT training,
and then HIIT/Resistance training
Recover – core, stretch

X Format
A boot-camp style, 30-minute class, Prepare – warm-up and movement preparation
utilizing a suspension system, and Perform – two sections of work – Yoga, and
dumbbells or kettlebells. It is an then Pilates/Core work
intense blend of strength, cardio and Recover – stretch, massage
functional training for the fitness junkies
that want a challenging workout.

ZEN Format
A recovery based 30-minute
Power Plate class that
incorporates yoga, massage,
Pilates, and traditional stretching.
Prepare – warm-up and movement preparation
Perform – four blocks of resistance training
Recover – core, stretch

10
Format Overviews

Understanding each of the four formats with respect to content, methodology, design and delivery will
allow you to match coach and client profiles to the workout/s which best fit their personality, workout
preferences and exercise goals.

BURN FORMAT Genre: Cardio HIIT

A cardio HIIT class to incinerate fat and train
the heart, utilizing dumbbells or kettlebells on
the plate. This 12 week program has a three
month approach to programming focusing on
muscular endurance in the first month to improve
participants’ work capacity, a focus on strength
in month two will result in increased intensity,
and in month three, power endurance will result
in increased speed. Each week’s workout will
include a prepare (warm-up and movement
preparation), a perform (HIIT training superset
with body weight and then a HIIT training
superset with resistance), and a recover (core
work and stretching on the plate) section within
the 30 minute workout.
Client Profile – Clients looking to feel
that intense cardio burn or threshold
training. Cardio junkies. High intensity,
high energy, upbeat, and fast paced.
Coach Profile – Coaches who are high
energy, peak cardio fitness, fun with
positive high energy and ready to coach
quick transitions to motivate clients to
work hard to the end.

12 Week Power Plate BURN Overview

MONTHLY Monthly Format Muscular Endurance Strength Power Endurance
Outcome (Work Capacity) (Intensity) (Speed)
WEEKLY Format Frequency Day 1 Day 2D Day 3
Prepare Warm-up 35 Hz Movement Prep Mobility Activation/Cardio
Perform HI IT 30-35 Hz Plyometric Agility Cardio endurance
Resistance Training 35 Hz Muscle endurance Muscle Strength Power
Recover Core & Stretch 35+ Hz - - -

11
 STRONG FORMAT Genre: Strength & Resistance

A strength training workout to improve strength
gains in a full-body 30-minute workout, using
dumbbells or kettlebells. This 12 week program
has a three month approach to programming
focusing on muscular endurance in the first month
to improve participants’ work capacity, a focus
on strength in month two will result in increased
intensity, and in month three, power endurance will
result in increased speed. Each week’s workout
will include a prepare (warm-up and movement
preparation), a perform (4 blocks of supersets
with resistance), and a recover (core work and
stretching on the plate) section within the workout.
Client Profile – Clients looking to build
lean muscle and burn fat. Gain strength
and muscle tone through simple weighted
exercises. Willing to sweat by pushing
themselves with weights to change their
body shape.
Coach Profile – Coaches that are strong,
calm, with intense energy to drive and
coach participants to move with great
technique and challenging weight.

12 Week Power Plate STRONG Overview

MONTHLY Monthly Format Muscular Endurance Strength Power Endurance
Outcome (Work Capacity) (Intensity) (Speed)
WEEKLY Format Frequency Day 1 Day 2 Day 3
Prepare Warm-up 35 Hz Movement Prep Mobility Activation
Perform Resistance Training 35 Hz Upper & Lower Body Upper & Lower Body Upper & Lower Body
Resistance Training 35 Hz Upper & Lower Body Upper & Lower Body Upper & Lower Body
Resistance Training 35 Hz Upper & Lower Body Upper & Lower Body Upper & Lower Body
Resistance Training 35 Hz Upper & Lower Body Upper & Lower Body Upper & Lower Body
Recover Core & Stretch 35 Hz - - -

12
 ZEN FORMAT Genre: Flexibility & Core

A recovery based 30-minute workout Client Profile – Clients looking to recover,

incorporating yoga, massage and traditional relax, stretch, gain core strength, release
stretching on the plate. This 12 week program muscles and improve flexibility.
has a three month approach to programming
focusing on yoga basics, relaxation and massage Coach Profile – Coaches with calm
in the first month to improve participants’ mobility directive coaching, looking to assist clients
and core strength, a focus on stretching in month through a calm but intense blend of yoga
two will result in increased flexibility, and in month and pilates work.
three, integrated stretching and strengthening
will improve functional movement. Each week’s
workout will include a prepare (warm-up and
movement preparation), a perform (two blocks
of work with both yoga and pilates/core moves),
and a recover (stretch and massage) section
within the workout.

12 Week Power Plate Zen Overview

MONTHLY Monthly Format Relaxation/Massage & Basics Stretch Intregrated Stretch/Strength
Outcome (Mobility and Core Strength) (Flexibility) (Functional Movement)
WEEKLY Format Frequency
Prepare Warm-up 35 Hz/L Movement Prep Mobility Activation
Perform Yoga 35 Hz/L Basic Poses Strength/Flexibility Flow
Core/Pilates 35 Hz/L Core endurance Core strength Core power
Recover Stretch/Massage 50 Hz/H - - -

13
 X FORMAT Genre: Cardio, Strength, Functional Training

A boot camp style workout that is an intense
blend of strength, cardio and functional training,
utilizing suspension systems and dumbbells
or kettlebells. This 12 week program has a
three month approach to programming with an
additional weekly training objective due to the
additional workouts in the programming. In “X”
there are three individual workouts each week
with training objectives that are specific to that
day. Each day’s workout will include a prepare
(warm-up and movement preparation), a perform
(blocks of work with both body weight and
resistance training or suspension systems on
the plate), and a recover (stretch and massage)
section within the workout.
Client Profile – Workout junkies,
fanatics, those looking to challenge
themselves with equal parts strength
and cardio work. Take their fitness to
the next level. Cross Fit ‘on a plate’.
Coach Profile – Coaches who
are looking to drive and motivate
participants in a boot camp style
format. Personal trainers and
strength coaches to push in a strong
supportive manner.

12 Week Power Plate X Overview

MONTHLY Monthly Format Muscular Endurance Strength Power Endurance
Outcome (Work Capacity) (Intensity) (Speed)
WEEKLY Format Frequency Day 1D Day 2 Day 3
Prepare Warm-up 30 Hz/L Dynamic Squat & Pull Dynamic Hinge & Press Balance
Perform Strength 35 Hz/L Squat & Horizontal Pull Bend & Vertical Press Single leg & Vertical Pull
Energy System Training 35 Hz/L Anaerobic Threshold Grinder Aerobic
Zone 4 & 1 Zone 3 & 1 Zone 2 & 1
Recover Stretch 40 Hz/H Massage Stretch/Range of Overall recovery
Movement

14
Recruiting and Developing Your SGT Coaches

Key to your studio success is the coaching staff that deliver the workout experience and motivation for your
clientele. Finding and keeping great small group training coaches is made easier when you provide the workouts,
the business methodology and a growing book of business. Coaches can train more people per time block and
earn and engage with a larger client base.

Profile of the Ideal SGT Coach

● Passion for fitness and role model for healthy way of life

● An extrovert, connector, someone who can hold conversation with anyone and is naturally confident in a
room of people

● Good communicator

● Experience as a personal trainer, group fitness instructor, coach, or teacher

● Commitment to self-development and willingness to continue learning

● Local to your business

Recruiting Tips
● Search your local gyms, health clubs, and workout centers for instructors and trainers that could cross over

● Check out your local schools, colleges, and universities for coaches and teachers or even students
studying in a field related to fitness/wellness/health

● Look to the members and clients you have in your sessions already for a passionate recruit

15
Power Plate Technique Remember

Your technique is the key factor for your participants’
success. Most members are visual learners, so we
must role model perfect technique. To do so we
must practice. Use mirrors, team practice, and video
self-assessment so that when you demo an exercise
you are inspiring your members.
Our participants are all at different fitness levels.
This means we will need to remind them of the
modifications/regressions available:
● Adjust the frequency and amplitude to client
comfort

● Execute moves with a lighter weight or no

There are three key factors to weight at all
excellent technique for class:
● Eliminate jumping for less or no impact

1. Posture – Proper posture is set at the beginning ● Rest and get a drink at any time
of the workout and must be maintained throughout
the workout during all exercises. This ensures the ● Smaller range of movement
body is aligned properly and helps to set up a safe
platform for executing each movement. On Power
● Execute just upper body or just lower body to
Plate it is advised that participants keep a slight knee
lessen the load or lessen the complexity
bend and their weight slightly forward on the toes.

● Modified movement to keep the head above

the heart (particularly for pre and post-natal,
2. Movement Execution – To ensure we keep older populations or those with heart conditions)
our participants safe and achieve the training goal
of each workout we must execute with perfect
technique. This means achieving full range of
movement, moving in the target zones for each
exercise, and moving with control.

3. Fitness Level – Be an inspiration to your

members and get fit to teach Power Plate. This
means taking it a step above the participant level so
that you can maintain posture, execute with great
technique and still be able to coach throughout the
entire workout if you will be demonstrating
the exercises.

16
Coaching and Instruction

Coaching is an integral part of leading your participants Coaching in Power Plate happens in three phases.
through a successful class. You must provide clear, direct Our three phases are; Coach to Direct, Coach to
coaching that is both verbal and sometimes non-verbal Teach, and Coach to Drive. We lead our participants
to help your participants get the most from the workout. through the workout using this layered approach,
Each session is an opportunity to inspire, motivate, and making sure that we deliver a variety of different
take your members to a new fitness level. Each time you types of cues that appeal to all learning styles.
step in front of your members you must remember to You will have visual learners, aural learners, and
coach everyone from the beginner to those with years of kinesthetic learners in your workouts and you
experience. This means being organized and prepared will need to keep them all engaged. This means
each time you train Power Plate. delivering the types of cues that engage all three
types of learners.
We do this by preparing and practicing our coaching just
as teachers do in the classroom, preparing lesson plans
and then practicing the presentation before delivering to
the class. We also need to keep our message positive
and encourage our ‘students’ to do their best as a
teacher would. This motivation will bring out the best
in our own participants as well. When developing our
coaching script we need to remember several things:

● The workouts are demanding and put stresses on the

body that are different from other forms of training

● Many participants will be new to Power Plate training

● Participants in today’s society are interested in

learning the benefits of the exercise and why they
should try to work outside their comfort zone

● The benefits of Power Plate training outlined

earlier in the manual

Keeping these in mind will help us to

coach more effectively and keep our
participants safe.

17
 Discover the future of fitness with Power Plate small
group programming that delivers big results. Bridge the gap
between large exercise classes and one-on-one training to
capture a new market and profitable revenue stream.

18

As the world’s leader in whole
vibration technology, people of all
ages and physical abilities trust
Power Plate to help them prepare
faster, perform better and recover
quicker and bring their bodies into
harmony—the place where optimal
physical performance, health and
wellness are all in balance and
working together.
In fact, Power Plate has been
linked to a wide range of health
and wellness benefits, from
strength, balance, flexibility
and weight loss to improved
circulation, pain reduction,
detoxification, stress alleviation,
and even reduction in the
appearance of cellulite.
Understanding & Delivering
To Your Target Market
Hitting on all the top 2018 fitness studio and workout
trends, Power Plate SGT is your ‘all in one’ solution
for business, coaches and clients.
Clients will ultimately choose a fitness studio based
to satisfy different emotional
(social/motivational/accountability) and functional
(physical) needs, as well as to achieve
individual health and fitness goals.
There are six main emotional archetypes that drive
consumer choice towards brands. Understanding
these will help you offer the right mix of equipment,
programming and services on your menu. These
human archetypes do overlap and the 4 format
Power Plate SGT programming is designed to meet
broad consumer needs.
The Human Archetype & Small
Group Training Personality Fit
On top of this, people are driven by a variety of
functional reasons when choosing their preferred
fitness studio. These include exercise type,
goal, access, convenience, social factors, and
accountability/motivational drivers which are either
intrinsic or extrinsic in nature.
19
When Choosing a Fitness Studio
What Do People Look For?
How many of these do you offer/cater for?

1. Training Objectives 4. Motivation

● Increase physical self-awareness
● Reduce stress, relaxation
● Lose or manage weight
● Improve physical appearance
● Increase activity to stay healthy
● Find a regular exercise habit to increase my
quality of life
● Social engagement, working out with others
● Competing, exercising in a group
● Confidence and success under a great coach
● Physical or athletic performance
● Fun and motivating workouts
● Progressive results

2. Exercise Goal
● Training for a sports activity or event
● Body toning and shaping
● Cardiovascular fitness
● Mindfulness and self-improvement
● Reducing stress and frustration
● Low impact group activities
● Low impact, high-intensity cardio
● Enjoying a totally unique workout experience
● Getting in some exercise without breaking an
ugly sweat
● Stretching, relaxation
● Trying fun and fresh new workout experiences
● Moving to great music

3. Access/Convenience
● Access and activities at the times I want to
work out
● Staying within my budget
● Shorter workouts with great results
● Working out at home

20
SGT Industry Insights
There is huge leverage in the studio market to really
engage with SGT clientele, especially millennials
and females. Programming plays a key role in
determining how well you appeal and attract that
market.
1. Frequent utilization of a fitness club/studio
is positively correlated with membership
tenure – members visiting less than 2x week
are more likely to cancel (IHRSA 2013
retention statistic)
2. Approx. 25% of your total client base will visit
on any one day (AFS 2017 Fitness Studios
Operating Benchmark report)
3. Millennials (18-34 year olds) account for the
most SGT volume of all age groups (IHRSA)
4. Overall, females engage slightly more in
SGT than males, and average more sessions
(males favoring more towards PT) (IHRSA)
5. Percentage of studio users engaged in SGT
is 31.7% versus 26% in fitness-only clubs
and 19% in full-service health clubs (IHRSA).
6. 31.7% of US fitness studio clients are
engaged in SGT versus 20.9% in PT (AFS
report 2017)
7. In the US, more than 17 million people are
engaged in SGT versus a total of 8.3 million
in PT (combined statistic across all gyms and
studios – IHRSA). Of the 17 million engaged
in SGT, over 26% are non members – thus
SGT is a great ‘mining tool’ to attract people
into your studio (AFS)
Applying These Insights
It’s important to take these things into consideration
when setting your business strategy around SGT
scheduling and programming. For example:
● For a studio with 100 members – launching
with 4 -5 classes a day provides space for 75
members to work out on average twice a
week, OR, approximately 25 persons able to
work out daily.
● For a larger studio, ramping up to 8, 12,
and 16 SGT sessions per day is advisable
within the first Quarter or two after SGT
launch, keeping ahead of your growing client
base. Your ability to do this is made easier
by the variety of programming you can deliver
your clients – strength (Burn), cardio
(X), flexibility/core (Zen). Our experience
and recommendation is to offer X twice a
day, Burn and Strong each 4-5 sessions per
day, and Zen 2 sessions per day. This
will maximize your client appeal and results,
your trainers’ business and your bottom line
revenue and retention.
A strong launch schedule will optimize your client
acquisition and retention right out of the gate by
21
 Morning / AM Late Afternoon/Early Evening / PM
(urban/ suburban determined schedule)

X Format x1 X Format x1

Burn Format x2 Burn Format x2

Strong Format x2 Strong Format x2

Zen Format x1 Zen Format x1

X (Strength and Cardio) two options each day (curriculum

progressions are unique for X – see format overview for X,
found previously in this guide)

Burn (HIT) four options each day

Strong (Strength) four options each day

Zen (Mind Body) two options each day

It’s important to recognize that your clients will be shopping for a

fitness studio based on an individual mix of needs and preference
drivers – also, some will be morning and some, afternoon exercisers.
Always ensure you are delivering the right daily/weekly schedule (and
class durations) as well as type of programming (genre and intensity
level) to appeal and engage with your target market.

22
Generating Healthy Returns on your Investment and Effort.

● Power Plate Small Group Training is accessible small group training that allows your incremental
sales to explode.
● Power Plate Small Group Training stimulates guest traffic and increases referral business.
● Power Plate Small Group Training differentiates your group training program to help close
more sales.
● Power Plate Small Group Training is new news improving the visibility, effectiveness and efficiency of
your marketing plan.
● Power Plate Small Group Training helps members get improved results and will elevate your club’s
brand perception and loyalty.
● It is a turnkey solution for your fitness facility and trainers and offers four small group formats to
reach multiple demographics. Power Plate Small Group Training is suitable for any fitness space
with four or more clients.
● Power Plate is the gold standard in vibration training and provides quality assurance.

23
Business Performance
Manage Your SGT By The Numbers
The small real estate footprint of SGT studios places
a premium on all aspects of revenue generation -
from pricing to occupancy levels. Critical to success
is your driving as many people through a high quality
experience per unit time and square foot each day.
Think airline industry or hotel operator – throughput is
the measure of your efficiency to grow the business,
while delivering a premium quality experience to each
and every client every visit.
The top key performance indicators (KPIs)
recommended for monitoring and managing the
performance of your SGT business are:
● Revenue per client/member
● Retention (monthly % cancels of client base)
● Average session attendance rates (%
of capacity)
● Average daily studio attendance (as %
client base)
● Average client visit frequency (weekly)
● Revenue per session
● Revenue per square foot
● EBITDA
(refer to AFS 2017 Fitness Studio, Operating and
Benchmarking Report for strategic insights to optimize
your studio PT and SGT business performance).
Setting up your business software, management
tools and reporting at the outset of your business
will help you standardize and run an efficient/
effective operation which monetizes well. Daily,
weekly, monthly and quarterly rigor in monitoring
and adjusting strategy to meet challenges and
opportunities as they may arise, will take you closer
to your business goals. At the outset of your new
SGT operation, deciding the actual KPIs you will
focus on, along with their documented source
(reporting process) and cadence (frequency to
publish and review) will really set you up for success.
Useful Industry Resources for
the SGT Business Operator
Fitness Industry (Club/Gym/Studio)
Education and Networking Organizations:
Association of Fitness Studios
http://member.afsfitness.com
Club Industry
http://clubindustry.com
IHRSA
http://ihrsa.org
Studio Management Software:
Mind Body - POS and Business software – studio
marketing and management tools (online booking,
customer experience, automation)
http://mindbodyonline.com
Monetizing Your SGT Operation
The benefits of SGT are a three-way win for studio
operator, coach/trainers and clients alike. When
strategically planning your studio business– think
space, think pricing, think programming and think
marketing. Taking space and revenue models
into consideration will enable maximum return on
investment and efforts. Gross margins for SGT are
much higher than PT and will help your coaches
build their book of business by seeing more clients
and earning more money per block of time. You may
even decide to pay a slightly higher session rate from
SGT to your coaches given the higher revenue earned
per time slot.
24
SGT Financial Benefits
● For the studio operator: more bottom
line revenue
● For the coach/trainer: more money earned
from more clients in less time
An increased book of business/prospects
Plate. Charging per session (small group workout)
or bundling into a per week package or monthly
unlimited (for a membership fee) are all options
available for growing your business with Power
Plate Small Group Training.

● For the client: cost savings, and more

Contact us for further insight, strategic
engagement (can afford to come more often,
recommendations or assistance when planning your
which improves their adherence, and your client
revenue model for integrating Power Plate Small
retention)
group workouts into your business. Check out the
ROI for examples of how to monetize this operation
Pricing your SGT Offering on a ‘per session’ charged basis, taking into account
trainer wages and equipment financing.
Selecting the right revenue model for your studio
small group training is critical in driving consumer In a nutshell, the more classes you can offer, the
appeal and client conversion. more people and more revenue you will attract daily,
weekly and monthly ongoing to your business.
Traditionally, the fitness industry has favored the
subscription (membership dues) model and until the
age of the millennial consumer seeking out boutique
fitness experiences, this has largely prevailed.
As a studio operator, this applies to constantly be
selling memberships and retain clients.
The opposite of the ‘membership-dues’ model is the
Pay-as-you-Use revenue model. For studio owners
while this does reduce the constant stress of selling
memberships and managing against attrition, it can
challenge cashflow and revenue stream predictability
as it tends to fluctuate across a small paying client
base in the case of most studios.

Some studios have adopted a blend of both –

whereby, clients have access to the facility, yet can
tailor (paying extra) their activities to suit their goals,
needs and preferences. This can be difficult to
execute if your value proposition is unclear and your
experience (delivery) is not well differentiated in your
market.

Ultimately, how you price your offering and what your

target market will pay (ongoing) ties directly with your
value proposition and how well you deliver on it.

Your Power Plate SGT programs will uniquely

differentiate you in the market place both in terms
of the small group training experience itself, and
the harmonic vibration health benefits of Power

25
ROI Model
The following scenarios model return on your
investment by adjusting session fee (pricing) and
session frequency (schedule).

The following assumptions have been made in order

to set up the calculations:

1.
SGT session are charged for either on a
‘pay as you go’ (ancillary revenue) model,
or ‘inclusive with membership’ (monthly dues)
model.

2. Power Plate pro5 is the equipment used –

financed at zero percent interest, over 36
month term*

3. Trainer wage is averaged at $20 per half hour

coached SGT session

4. Additional PT session revenue (outside of

SGT scheduled sessions) is not included in
the model

5. ROI based on varied SGT session pricing is

modeled for $25, $20 and $15 per
client SGT session – see industry insight
on pricing below each scenario.

6. ROI based on varied SGT schedule volume

models for 4, 8 and 16 half hour sessions
(7 days per week).

pro5 Equipment Pricing as used in the ROI examples

26
SGT Membership Model Scenario

Assumptions: # studio size of 2000 - 5000 ft2 (with average of 19.7 ft2 per regular client) (insight: 38% in this range, 42% in <2000 range)
# average client/membership size, 181
# <5000 ft2 studio averages 45 people visits per day (AFS)
# max of 30% clients will visit in any one day
# Power Plate SGT group size of 4 for a multi PT SGT Studio why? (insight: 60% of studios offer less than 6 per group SGT + 42% offer functional cross
training in classes or small group sessions). For a dedicated Vibration Training studio, recommend 8 Plates and 8-client sessions
# all 4 SGT programs are offered
# average health club annual consumer visits, 102 = 1.9x/week (IHRSA)
Insight: ACSM 120-150 mins light to mod exercise prescription 3-5x per week (mixture of cardio, strength/resistance and mind body (core, flexibility)
Frequency of attendance >2/week drives retention higher than 75% (fitness studio average retention 72.3%)

27
SGT Ancillary Revenue Model (‘Pay as you Go’ session/course fees)

SGT ROI - SESSION FEE SCENARIOS Small Group Training using Power
Plate can SIGNIFICANTLY increase
your average REVENUE and
A. $25 SGT Session Fee Charged EBITDA per ft2.

B. $20 SGT Session Fee Charged

C. $15 SGT Session Fee Charged

* Revenue is based on SGT either $25, $20 or $15 per session, 8 x day,
7 days week
* Expenses are based on $20 Trainer wage per half hour coached
session & Power Plate Pro5 equipment financed on 36 month terms
*Additional incremental revenue opportunity exists via PT coached 1:1
Plate sessions outside of SGT timeslots
According to AFS 2017 Studio Operating and Financial
Benchmarks Report, AVERAGE Rev/Ft2 for fitness studios
is $68 Ft2, with TOP performing studio quartile up around
$178 Ft2

Session Pricing Insight from the industry: most day rate passes are
between $20-$30 to have time in a gym and class prices range from
$16 - $35 depending on what the market will bear, with most settling
somewhere in the middle (AFS 2017 Fitness Studio Operating and
Financial Benchmarking Report)

28
SGT ROI - SCHEDULING SCENARIOS

A. 7 DAY WEEK MODEL Small Group Training using Power

Plate can SIGNIFICANTLY increase
LAUNCH SCHEDULE - Opening with 4 sessions per day your average REVENUE and EBITDA
(half hour timeslots) per ft2.

$ 455

QUARTER 2 SCHEDULE - Ramped up to 8 sessions per day

(half hour timeslots)

QUARTER 3 AND BEYOND SCHEDULE - Ramped up to 16

sessions per day (half hour timeslots)

$ 1,820

According to AFS 2017 Studio Operating and Financial

Benchmarks Report, AVERAGE Rev/Ft2 for fitness studios
is $68 Ft2, with TOP performing studio quartile up around
$178 Ft2

* Revenue is based on SGT $25 per class, either 4, 8 or 16x day, 7 days week
* Expenses are based on $20 Trainer wage per half hour coached session & Power Plate Pro5 equipment financed on 36 month terms
* Additional incremental revenue opportunity exists via PT coached 1:1 Plate sessions outside of SGT timeslots

Session Pricing Insight from the industry: most day rate passes are between $20-$30 to have time in a gym and class prices range from $16
- $35 depending on what the market will bear, with most settling somewhere in the middle (AFS 2017 Fitness Studio Operating and Financial
Benchmarking Report)

29
SGT ROI - SCHEDULING SCENARIOS

B. 6 DAY WEEK MODEL Small Group Training using Power

Plate can SIGNIFICANTLY increase
LAUNCH SCHEDULE - Opening with 4 sessions per day your average REVENUE and EBITDA
(half hour timeslots) per ft2.

QUARTER 2 SCHEDULE - Ramped up to 8 sessions per day

(half hour timeslots)

QUARTER 3 AND BEYOND SCHEDULE - Ramped up to 16

sessions per day (half hour timeslots)

According to AFS 2017 Studio Operating and Financial

Benchmarks Report, AVERAGE Rev/Ft2 for fitness studios
is $68 Ft2, with TOP performing studio quartile up around
$178 Ft2

* Revenue is based on SGT $25 per class, either 4, 8 or 16x day, 7 days week
* Expenses are based on $20 Trainer wage per half hour coached session & Power Plate Pro5 equipment financed on 36 month terms
* Additional incremental revenue opportunity exists via PT coached 1:1 Plate sessions outside of SGT timeslots

Session Pricing Insight from the industry: most day rate passes are between $20-$30 to have time in a gym and class prices range from $16
- $35 depending on what the market will bear, with most settling somewhere in the middle (AFS 2017 Fitness Studio Operating and Financial
Benchmarking Report)

30
 Options for PT and SGT usage Studio Layout
Row layout can be either along a wall or in center of floor

4 Plate Layout 5 Plate Layout

Approx 260ft2 Approx 320ft2

6 Plate Layout 8 Plate Layout

Approx 420ft2 Approx 560ft2

● Power Plate footprint – 40 ft 2.

● Allow 20-30ft working area around the Approx 260ft2 Approx 320ft2

Plate for movement.

● Working area for 1 participant + Power

Plate = 60-80 ft (dependent on equipment
layout. More economical floor usage Approx 360ft2 Approx 480ft2

achieved when Plates are ‘clovered’ or in

‘circular pods’).

● 2-3 persons can use the same Plate for

certain exercises or movements.
Approx 480ft2 Approx 640ft2

● Trainer can teach from a raised platform or

box, and does not need a Plate to
demo or coach the moves/class. Ie. A six
Plate Studio can accommodate six paying
participants.
Approx 410ft2 Approx 550ft2

31
Marketing Guidelines

Key Messages Messaging and Branding

Power Plate is the global leading vibration platform
and enhances any movement, simple or complex,
typically performed on the ground.
Create a new market and potential revenue stream
by bridging the gap between large group exercise
classes and one-on-one training with Power Plate
small group classes.
Each programming will include training and
instruction, setting you up for success. With
additional innovative time-efficient and results-driven
programming delivered on a consistent basis, your
members will continue to be engaged.
More studios and gyms will also be introduced to
whole body vibration training. This training is used
by premier and elite athletes. However, regardless
of one’s fitness level, anyone looking for a total body
workout can train like an athlete.
Because Power Plate has a reputation and is
an established brand already, do not make any
changes to the logo or copy. While we certainly
encourage all studios to make information and
posts personal to your audience, the Power Plate
brand cannot be altered
Branding includes color scheme, messaging,
pictures, instructional exercises, and logos.
Follow Us on Social
Get started and join our Power Plate
Community today.
Facebook/powerplateusa
Instagram/powerplateusa
Twitter/powerplateusa

Branding

Messaging will always be around Power

Plate’s goal: Prepare Faster, Perform Better,
and Recover Quicker.

Messaging will also include “PowerUp” which can be

applied to any Power Plate workout or programming.
For example, a caption can read:

Please incorporate this messaging in all posts

about programming.

32
Marketing Assets
As an esteemed Power Plate Small Group customer, you have access to a variety
of marketing tools to help you promote Power Plate to your members. Below are
a few examples of the marketing support available to you:
● In-club branding and messaging to introduce and
explain Power Plate, your location(s) will
be tagged in Power Plate advertising in
applicable markets
● Direct access to the Power Plate marketing team
who will assist in creating customized co-
branded materials
● Option to develop co-branded social media
campaigns
● Designation on the Power Plate website locater
page
● Updated list of professional and collegiate teams
who use Power Plate
● A promotional video which can be played as part
of a display
● Ongoing support via the Power Plate app
(download from iTunes / Google Play Store)
● Access to Power Plate Fileshare system, where
you can download marketing materials, logos
and images
All marketing is available for download in editable
format so that you can fully customize
for your facility.
● Pop Up banner - Generic and specific to each
format
● Tri-Fold Brochure - 1 per format and 1
with all 4 formats
● Social Media blurbs - Facebook, Instagram,
Snapchat overlay, email template
● Logos to place in social media, clubs’ internal
marketing, etc.
● Poster - Generic and specific to each format
● Class Passes - Generic and specific to
each format
● Photo Library - all four 12 week formats
Trainer Manual
● Master Trainer Manual
● 12 Week Programming for all 4 formats
Small Group Classes. Big Results.
POWER UP
BURN SERIES STRONG SERIES
A cardio HIIT class designed to incinerate Power Plate Small Group Training A strength training workout to improve strength
fat and train the heart in just 30 minutes, with 30-minute classes designed for all fitness levels. gains in a full-body 30-minute workout, with an
an integrated option utilizing dumbbells Sign up for a class today! integrated option utilizing dumbbells
or kettlebells. or kettlebells.
33
Launch
A successful launch is imperative to the success
of Power Plate at your club. As they say, you
only have one chance to make a first impression
so make it a good one! Prepare and practice
teaching the class to ensure you can really wow
your members. Use the event as a sales tool for
the club. Power Plate small group programming
can be the drive for people to purchase a
membership.
● Aim to get your entire club staff involved
in the launch and educated about
Power Plate. This will help them to sell the
programming and drive membership sales
as well.
● Market the launch – internally and externally
● Practice and rehearse for the launch as a
team
34
Staff Education and Training
We believe that it is vital to provide education and training to all your team to ensure they can
engage with your clients. Whether it be front of house staff, the sales team or your trainer group,
we have appropriate training available to help ensure the success of Power Plate at your club.

Below is further information on the education and training support we offer and is included in
this guide:

1. ‘What is Power Plate?’ Overview Power Plate enhances any movement,

Video
Designed as a high-level overview, this
video can be shown to all members of the
team to understand the benefits of using
Power Plate allowing them to answer basic
client questions. https://powerplate.com/
Education-and-Training/Videos/Power-Plate-
Orientation-Training
2. Client Engagement
3. Instructor Certification
Introducing Power Plate to your clients,
both current and potential, is key and
Power Plate can also offer a unique talking
point in helping promote the offering of
your facility. To help with communication
we have the following:
Elevator Pitch you can use when talking
about Power Plate. This brief description
is designed to explain what Power Plate is.
Our Elevator Pitch is:
“Power Plate is a vibrating platform that
helps you prepare faster, perform better
and recover quicker.
simple or complex, typically performed on
the ground!”
The ‘WOW’ demonstration showcases the
positive effects Power Plate can offer in a
short amount of time. It is a great practical
tool that allows staff to increase the level
of interaction with their clients. Details of
the ‘WOW’ demonstration can be found in
Appendix A.
and Workshops
Power Plate offers a range of certifications
and workshops in addition to the SGT
Coach Certification to ensure that
your training team can fully leverage
the vibration training value proposition
when delivering to your clients. Power
Plate offers a range of certifications and
workshops in addition to the SGT Coach
Certification to ensure that your training
team can fully leverage the vibration
training value proposition when delivering
to your clients, helping them to prepare for
their work out faster, perform better, and
recover quicker.

It makes you feel better by stimulating

natural reflexes increasing muscle
activation and improving circulation.

35
From theory to practice, the 3 key aspects of
the day are:
Why Power Plate can enhance your
existing personal training, small group or
therapy sessions by:
Scientific Validation Booklet
This booklet summarizes key research articles
along with their findings.
Research Papers

Rapidly increasing mobility and stability We have selected key research articles and
for more efficient, pain free movement created research cards that can be used as
Activating the neuromuscular system education for your clients when discussing how
Power Plate can help. These papers can be
Reducing pain and delayed onset found in Appendix B or online at powerplate.
muscle soreness (DOMS), optimizing com/education-training/research
recovery

How the principles of human movement White Papers

science can be applied to Power Plate to
Our white papers summarize a range of studies
maximize results.
on a key topic. These can be found in Appendix
What the most effective movements B or online at powerplate.com/education-
are, and take away programming for training/white-papers
Movement Preparation, Performance
and Recovery.

We run open courses as well as offering

in-house training on site at your facility.
In addition, we also offer the course
online.

For more information on further

workshops we offer, please see
Appendix A, visit powerplate.com/
education-training or contact us directly.

4. Research
The benefits of whole body vibration training
have been proven through a significant number
of research pieces. In the Appendices of this
guide you will find:

36
Staff Training Framework
1. Share your purpose behind the initiative
2. Engage the team in goal setting and
defining success (weigh in buy in)
3. Demo a medley of 2-3 workouts of staff,
by new coaches
4. Training on product knowledge (https://
powerplate.com/Education-and-Training/
Videos/Power-Plate-Orientation-Training)
5. Commitment to self-development and
willingness to continue learning
Launch Promotion
1. Download, customize and produce
your Studio’s tailored marketing and
promotion assets provided by Power
Plate to support the launch of your new
Plate-based small group programming.
This includes: (Banners, posters, fliers,
and guest passes). Actively begin
erecting, distributing and engaging the
marketing outreach 2-3 weeks ahead
of launch – massive external efforts for
a new opening, and combined internal
AND external push for introduction of
programming to an existing studio)
2. Pre-promote via website, email, social
media, local businesses, schools, friends
and colleagues network (focus energy
and investment more on the social, viral
route versus sinking big dollars into
mail drops and costly printed fliers for
counter tops) and is naturally confident
in a room of people
3. Identify and leverage ‘in kind’
sponsorships from local business
network. Use trade outs to strategically
increase consumer / brand value to
both parties. Get creative. Partnerships
with other studios or local businesses
will support (not compete) with your
value proposition for clients.
4. Consider opportunities for local radio/
tv/blog coverage to highlight the
social or community facing appeal
(useful to explore a non profit cause
or movement to support – people like
belonging to a socially responsible
higher purpose)
5. Design your guest and referral system
and promote during pre-sale and at
launch day
6. Join AFS and access their compete
library of business resources for studio
owners/operators
37
Launch Event

1. Plan your special event using the

countdown timeline/checklist in
this guide

2. Set up your project team and ensure 100%

clarity of expectations and roles leading up
to the event

3. Establish the budget and the project

goals/success KPIs - consider what you
will be gauging success upon, ie. Guest
traffic, membership sales, PT/SG package
sales, targeted number of guests and new
members, class frequency and attendance
across the day/timeslot/week etc.

4. Prepare a new client on-boarding package

and welcome pack. Engaging the new
client from day 1 of their journey with your
studio will bank return on their retention
down the line. Start with a purpose, the
passion and the plan to guide/support/
motivate them on their way to becoming a
happy Power Plate user.

38
 Launching your Small Group Programming
Set Goals / Develop Business Plan / Develop Strategic Plan

Staff Training

Coach Training

Small Group Launch

Equipment

Sales

Marketing

Business

12 12 - 9 weeks 8 - 5 weeks 4 - 1 weeks 0

39
Launching your Small Group Programing

Countdown Start Date Function Activity Completed

8-10 weeks _________ Business Set business goals, strategy, financial and
operational plan

6 weeks _________ Equipment Place your finalized equipment order and

choose your SG curriculum track(s)

6 weeks _________ Equipment Confirm that electricity for the equipment is

available (this should be determined at order)

4 weeks _________ Coach Training Recruit your SGT coaches to be trained -

internal/external promoting

4 weeks _________ Equipment Delivery/Installation of equipment

3 weeks _________ Coach Training Host your Coach Training - Power Plate SG
Certification Course

Deliver on the marketing preparations. Download

3 week _________ Marketing marketing materials from Fileshare (banner, hand-
outs…) and send to printer.

3 weeks _________ Staff Training Preview/Practice class(es) for staff. Education on

the features, benefits and goals for your Power
Plate classes.
2 weeks _________ Small Group Launch Set your Class Schedule for Launch Day and
the following Quarter

2 weeks _________ Marketing Commence active marketing for all new SG

programs coming

2 weeks _________ Sales Stage ‘demo workouts’ for members to

preview class(es)

Hold/encourage practice sessions for coaches to be

2 weeks _________ Coach Training
fully ready for demo workouts (staff, member) and
launch day guests/new members

2 weeks _________ Business Finalize your SG package fee set the

program up in your POS booking system (e.g.
MindBody)
2 weeks _________ Sales Begin sign up/registration process for launch day
class(es). Engage/confirm with guests prior to launch day
- 1 week out, 3 days out, the day before launch.
1 weeks _________ Sales Run complimentary (demo) classes for current
members (a key client retention strategy)

Launch Day _________ LAUNCH EVENT Launch class(es) / Sales Acquisition Event

Ongoing _________ Marketing Activate your In club / online marketing

ongoing for future guest/client acquisition

Ongoing _________ Business Review launch results

Ongoing _________ Business Review monthly/quarterly results ongoing.

Measure. Monitor. Manage.

40
Warranty and Repair Process

Product Registration Details of the plate location

You can register your Power Plate at https:// When e-mailing the service team with a fault,
powerplate.com/registration. Details of this please ensure you include:
address will also be found in-box when you
receive your product. ● Contact Name

Warranty ● Address

Your new Power Plate is covered by a 3 ● Contact Number

year hardware, 1 year electronics and 1 year
Should you require any further
labor warranty. For full details of what your
information about the warranty or repair
warranty covers please see Appendices E.
process, please contact our service team
Should you experience any issues with at serviceusa@powerplate.com.
your Power Plate, our service team can
be contacted on 877-877-5283 or at
serviceusa@powerplate.com. If a call out
is required, an engineer will visit within 48
hours of the fault being reported.

Advice when reporting a fault

When reporting a fault please provide / have
the following information on hand:

Serial number of the machine

The serial number is located at the rear of

the machine where the power cable plugs
into the machine

Description of the fault

Please provide as much information as you

can about the problem with the machine. This
will help us ensure that the engineer has the
correct parts when they visit.

41
 Contact Information
For any inquires or questions please feel free to contact us:

Performance Health Systems LLC

401 Huehl Rd, Suite 2A
Northbrook, Il 60062
USA
T: +1 (847) 656 – 3001

Thank you for choosing

Power Plate Small Group Programming
to grow your business!

42
“In the social business marketplace, brands that hope
to build loyal and growing communities do so most
effectively when they demonstrate their core values
and allow a community to build and engage around it.”
- Simon Mainwaring
Appendix

44
 A.
Sales Training Information Power Plate Applications
Power Plate has long been recognized as the Fitness and Wellness
world leader in whole body vibration platforms.
All Power Plate models are engineered to Exercise and Weight Loss
activate the body’s natural reflexive response to
Anti-Aging/Hormonal Benefits
vibration. The vibrating platform moves in three
directions (up and down, side to side and front Increased Energy and Vitality
to back) to accelerate scientifically - established
health and fitness benefits for faster and longer Pain Relief and Reduction of
lasting results. Inflammation

The vibrating platform of Power Plates helps Stress Management (Massage)

you to Prepare Faster, Perform Better, and
Improved Sports Performance
Recover Quicker. It makes you feel better by
stimulating natural reflexes, increasing muscle Faster Recovery
activation and improving circulation. Power
Plate enhances any movement, simple or
complex, typically performed on the ground.

Power Plate Health and

Wellness Benefits Include:
1. Strength Improves muscle tone, builds
explosive power and endurance
2. Flexibility Increases range of motion,
coordination, balance and stability
3. Circulation Improves and increase blood
flow to strengthen the cardiovascular
system. Provides greater energy, vitality
and improved overall physical health
4. Weight Loss Reduces body fat and
enhances metabolism
5. Anti-Aging Stimulates anti-aging
hormones, benefiting skin and internal
systems
6. Pain Alleviation Promotes faster recovery
of damaged muscles and tendons,
decreases pain, and improves joint function
7. Cellulite Reduction Diminishes the
appearance of cellulite

45
Power Plate® pro5™
The pro5 is recommended for health
and fitness facilities offering coached
PT / SGT vibration training workouts.

Advanced Fitness Level.

This is the culmination of decades of research and

development in the field of whole body vibration
training. The Power Plate pro5™ brings the latest
technology together to provide a wide range of
frequency and time settings. By letting you increase
vibration levels incrementally, it can take you as far as
you want to go with your fitness goals while letting
you move at your own pace. The large plate surface
provides vibration to more parts of your body. More
plate surface also means more exercise options.

This machine is ideal as a home health solution and

it’s also a proven success in commercial settings
for wellness, beauty, fitness, active aging, sports
performance, medicine, or rehabilitation. The Power
Plate pro5™ brings the effectiveness of whole body
vibration training into the small group training studio
environment, providing your clients with a highly
motivational, engaging, and results-driven way to
enjoy exercise. Welcome to the future of your workout.

Color Silver
Maximum Load 400 lb / 182 kg
Frequency 25-50 Hz with 5Hz increments
Time Selections 30, 45 or 60 seconds / up to 9 minutes
Vibration Settings Low or High
Dimensions (W x D x H) 34in x 43in x 87in / 87cm x 109cm x 155cm
Weight 328 lb / 149 kg
Power Supply 90-240VAC, 50/60 Hertz, Universal Voltage
Warranty 3 years hardware, 1 year electronics, 1 year labor
Key Features Secondary timer and controls

46
Power Plate® pro7™
The pro7 is recommended for health and
fitness facilities offering (unassisted) open
equipment access in addition to coached PT /
SGT vibration training workouts.

The Ultimate for Performance.

Achieve functional training results like never before
with the Power Plate pro7™. Scientifically proven to
get results in half the time of traditional programs,
your clients will feel the difference in just one
session. The pro7 is the first commercial vibration
training machine to feature an integrated LCD touch
screen with Functional Interactive Training (F.I.T.)
software, taking clients through every stage of their
Power Plate program. Equipped with embedded
proMOTION™ multi-directional cables with variable
resistance and the largest Power Plate platform
available, training clients on the pro7 is limited only
to your imagination.

Functional training made simple.

Color Graphite
Maximum Load 500 lb / 227 kg
Frequency 25-50Hz
Time Selections 0-9 minutes (15 second increments)
Vibration Settings Low or High
Dimensions (W x D x H) 38in x 46in x 61in / 96cm x 116cm x 155cm
Weight 328 lb / 149 kg
Power Supply 100-240VAC, 50/60 Hz, Nominal Power: 160-265W,
Universal Voltage
Warranty 3 years hardware, 1 year electronics, 1 year labor

Key Features DualSync™ Twin Motor System, proMotion™ Dynamic

Vibration technology, Precision Wave™ Technology

47
5 Minute Demonstration
Step 1: Introduction to Whole Body
Vibration
Have the client place one foot on the plate
Set the machine for 30 seconds at
30Hz/Low
Instruct the client to bend and
straighten their knee to feel the change
in vibration with added muscle tension
Step 2: Hamstring Stretch
Standing off the Power Plate, have the client
bend forward and try to touch their toes
Set the machine for 30 seconds at 30Hz/
Low (or G-Factor 1)
Next, have the client place their heel on
the platform, knee fully extended
Set the machine for 30 seconds at
30Hz/Low (or G-Factor 1) Repeat on
the other leg
Step 3: WOW! Stretch
Standing off the Power Plate, have the client
attempt to touch their toes a second time
Typically a client can expect a 2 to 6 inch
increase in stretch
Repeat on the other leg
Step 4: Balance Exercise/Movement
Standing on the Power Plate, have the client
bend one knee, standing on one leg with
hands at their sides (with the option to hold
onto the handles)
Set the machine for 30 seconds at 30Hz/
Low (or G-Factor 1)
Repeat on the other leg
Step 5: Strength Exercise/Movement
Static squat - Recommended for
deconditioned client. Set the machine for 30
seconds at 30Hz/Low (or G-Factor 1)
Push Ups (Pulsing) - Recommended for
the fitness-orientated client. Set the
machine for 30 seconds at 30HZ/Low
(or G-Factor 1)
Repeat on the other leg
Step 6: Hamstring Massage
Using the support cushion, have the client
lie down with their hamstrings and calves
on the Power Plate (hips and upper body on
the support cushion)
Set the machine for 60 seconds at 40Hx/
Low (or G-Factor 3)
Manually apply pressure to hamstrings and
calves (difference in massage intensity)
48
 TRAINING & EDUCATION
Support Offerings

COMPLIMENTARY ONGOING SUPPORT

Power Plate® App (Available through the App Store and Google Play)
YourTrainer App basic account (Available through the App Store and Google Play)
Power Plate website support: powerplate.com
Power Plate social media: Facebook, Twitter, and Instagram
Gray Institute® Content Library: 30-day free trial

ONLINE: POWERPLATE.IDEAFIT.COM
POWER PLATE ® ORIENTATION WORKSHOP (PPOW)
Introductory course for all new users
$24. 95
2 hours of online content; embedded exams
.3 CEC’s (NASM, ACE, AFFA)

CERTIFIED POWER PLATE TRAINER (CPPT) $199. 00

4 hour of online content; embedded exams
CEC’s (.6 ACE, .7 NASM)

LIVE: HTTPS://POWERPLATE.COM/EDUCATION-TRAINING

REGIONAL: POWER PLATE ORIENTATION WORKSHOP (PPOW)

3 hour live course
Offered at select locations within the US
Introductory course for all new users FREE
.4 CEC’s (NASM, AFAA, ACE)

ON-SITE POWER PLATE ORIENTATION WORKSHOP (PPOW)

3 hour live course
Introductory course for all new users
.4 CEC’s (NASM, AFAA, ACE)
$1,000. 00
ON-SITE CERTIFIED POWER PLATE TRAINER (CPPT)
6+ Hours
CEC’s (.6 ACE, .7 NASM)
We strongly recommend completing the PPOW course
$2,000. 00
before attending

49
LIVE: ON-SITE SMALL GROUP TRAINING CERTIFICATION
LIVE: ON-SITE SMALL GROUP TRAINING
5 Hour Live Training Course
Small Group Trainer Training for your Trainers/
Coaches (all 4 formats)
FREE
CEC’s (ACE, NASM)

Retail value of training per person - $199

Cost to Power Plate studios - $0 per facility per month

Retail value of SGT programming - $199

Cost to Power Plate studios - $0 per facility per month

Business and Marketing support:

All Power Plate Small Group Centers receive a library of resources to assist
your launch and ongoing maintenance of your small group programming.

50
Power Plate Education Pathway

This pathway anchors Power Plate’s delivery of initial and continuing education; with
progressive training and education content for Trainers/Coaches.

LEVELS

• FOUNDATION COACH - includes everything that is accessible to ALL consumers as a first experience. This
typically is not charged for with the exception of an onsite (private) Discover workshop for a club or studio.

• PROFESSIONAL COACH - is for those who are serious about learning more and are willing to commit more
time and money into progressing their coaching skills. This is our accredited CEC education for professionals.
SGT is in this ‘Professional’ tier as it is paid for via product purchase / business solutions.

• SPECIALIST COACH - is the top tier selection with content developed by either Power Plate OR by one of
our partners. These are all fee-based menu options and are offered on a very select basis at conferences,
special events, etc.

51
 B.

Sample Research and White Papers

52
Regular Massage on a Power Plate®
Machine Can Help Improve Circulation
Research from Loma Linda University (USA) Shows that Massage
Exercises on a Power Plate Machine Can Help Improve Skin Blood Flow
This is a summary of TWO studies conducted at Loma Linda University (USA) published in the Medical Science Monitor, Vol. 13(2), pp:
CR71-76, 20071 and Vol. 14(3), pp: CR112-116, 20082.
Study 1 “The effect of Whole Body Vibration on lower extremity skin blood flow in normal subjects” by Everett B. Lohman, Jerrold Scott
Petrofsky, Colleen Maloney-Hinds, Holly Betts-Schwab and Donna Thorpe Study 2 “The effect of 30 Hz vs. 50 Hz passive vibration and duration
of vibration on skin blood flow in the arm” by Colleen Maloney-Hinds, Jerrold Scott Petrofsky and Grenith Zimmerman

Study Conclusions:
The studies found that massage on Power Plate can
significantly increase the circulation in arms and legs.
Method:
The study of Lohman et al. (2007) involved 45 subjects who
were randomly divided into 3 groups.
Group 1 performed static exercises, namely squat and two
kinds of calf raises at 30 Hz high on the “classic” Power
Plate (see fig. 1). Group 2 performed the same exercises
with Power Plate turned off. Group 3 received three lots of
60 second calf massages at 30 Hz high on Power Plate
(see fig. 4).
measured every minute from baseline (pre vibration) up until
15 minutes after massage.
As illustrated in Figure 3, there is a marked increase in skin
blood flow after massage at both 30 Hz and 50 Hz high,
with the greatest peak after five minutes of massage in both
groups.
Although there is no significant difference between both
groups, the blood flow increased more rapidly and reached
a higher level amongst participants in the 50 Hz high group.
Another difference between both groups is the blood flow
during the recovery period, which remained higher amongst
the 50 Hz high group as illustrated in Figure 3.

Skin blood flow was measured before, immediately after and

10 minutes after the exercise. As illustrated in Figure 2 an
increase in skin blood flow was recorded both immediately Figure 1
and 10 minutes after massage on Power Plate amongst the
participants in Group 3.

However no change in skin blood flow was recorded

amongst the participants in the other two groups at either
of those times. An explanation for not finding an increase in
circulation in the exercise groups could be due to several
reasons, namely that the blood flow requirements of the
active muscles was greater than the increased blood supply,
or that the fact that the blood flow was directed away from
the skin and directed towards areas where it is needed, such
as muscles. This study shows that short spurts of massage
on a Power Plate machine significantly increases skin blood
flow on the lower extremities e.g. the calves.
Squat Calf
In the study of Maloney-Hinds et al. (2008), 18 subjects were
randomly divided into a 30 Hz high or 50 Hz high vibration
group. Both groups received 10-minute massages on their
arms using Power Plate (see fig. 4). Skin blood flow was

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53
Regular Massage on a Power Plate®
Machine Can Help Improve Circulation
Figure 2 Figure 3
Changes in skin blood flow between groups over time. This figure illustrates the mean changes in skin blood flow as a percent
of baseline skin blood flow, with standard deviations during baseline, 10
minutes of vibration and 15 minutes of recovery for both 30 Hz and 50 Hz
Group 1 - Power Plate Exercises
vibration (baseline level).
Group 2 - Ground Exercises 30 Hz 50 Hz Baseline Level

Group 3 - Power Plate Massages 1200

300

PERCENTAGE OF BASELINE VALUE

1000
250

MEAN CHANGES IN SBF AS A

800
200

600
150
BLOOD FLOW

400
100

200
50

Baseline
0 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

Pre Post 10-min Post

Vibration Recovery

Results:
This study concludes that five minutes of massage on
Power Plate at either 30 Hz or 50 Hz significantly increases
the skin blood flow and thus circulation in the arms.
Performing massage on the 50 Hz setting on Power Plate
has additional benefits by increasing the blood flow more
rapidly and retaining the level during the recovery period,
making the effects longer lasting.
How long does the massage need to be?
Only a short massage is needed to get results. After three
minutes of massage on Power Plate, there’s an increase in
skin blood flow which lasts until at least 10 minutes after
treatment. The greatest increase in blood flow actually
happens during the first five minutes of massage.

Clinical Applications: What setting should Power Plate be on?

Circulation (blood flow) is essential to the human body.
Increasing the blood flow to the skin and the tissue beneath
it can improve the condition of the skin and firm up skin tone
thus helping to reduce the appearance of cellulite.
Better circulation is also crucial for healing injured muscles,
improving oxygen supply and helping to get rid of waste
products, like lactic acid, from the muscles. So, by increasing
circulation, massage on a Power Plate can:
Carrying out massage on Power Plate on settings of both 30
Hz and 50 Hz high can increase blood flow to the skin and
thus improve circulation. However, massage carried out on a
50 Hz high setting increases the blood flow more rapidly and
keeps the level higher during the recovery period than that
carried out on a 30 Hz high setting.
Figure 4

• help to improve skin tone.

• reduce the appearance of cellulite.
• encourage muscle recovery after injury.
• help speed recovery after exercise.
• offer an effective pre-workout warm-up.

Calf Massage Arm Massage

Many people lead inactive lifestyles these days, travelling regularly by car and spending their working days seated at a computer
workstation. This can result in decreased circulation and related complaints or even disorders. By providing short massage
intervention with Power Plate, local circulation can be improved, reducing the risk of dysfunction and pain, and improving skin
quality and tone.
54
powerplate.com
Whole Body Vibration Helps Reduce Cellulite
Research Shows Exercising on a Whole Body Vibration Platform
Helps Eliminate Cellulite
This research was conducted at the SANADERM Professional Clinic for Skin Disease and Allergology, Bad
Mergentheim, Germany (May-November, 2004)
By Dr. Horst Frank and Dr. Birgit Moos

Study Conclusions:
In six months, the whole body vibration group–which Figure 1
exercised on the “classic” Power Plate achieved a 25.7% Change in cellulite levels (after six months) for two Whole Body
reduction of cellulite on thighs and buttocks, exercising Vibration groups. Cellulite was measured by evaluating the
two to three times per week, in sessions of 8-13 minutes. deposits of subcutaneous dimpled fat.
The whole body vibration + cardio group achieved a 32.3%
reduction of cellulite on thighs and buttocks, exercising two
5
to three times per week in sessions of 8-13 minutes with
whole body vibration, plus 24-48 minutes of cardio training.
0

These research findings reveal a new and exciting solution -5

for fat loss and collagen remodeling. Finally, cellulite loss can
PERCENTAGE CHANGE

be healthy, efficient, time-saving and fun, allowing whole -10

body vibration users to maintain a youthful and lean, healthy
look in a relatively short time and in just a few sessions -15
per week.
-20
Introduction:
-25
Cellulite is the dreaded “orange peel” or “cottage cheese”
skin condition many women suffer from. The subcutaneous - 25.7% Change in
-30 cellulite
tissues are a web of connective tissue, where much of a
woman’s body fat is stored. As the separate layers of tissue - 32.3%
-35
are connected to the skin by relatively inelastic fibers, the
service of the skin can become dimpled and puckered when Whold Body Vibration Whole Body Vibration + Cardio
the fatty cells get enlarged. Contributing to the “mattress”
effect is fluid retention, the storage of environmental toxins,
hormonal factors, and lack of circulation. When circulation
within this web of connective tissues becomes blocked,
cellular waste stagnates, and these tissues harden as the
skin loses its elasticity. The puckering or “mattress” effect is
caused by this act of shriveling, dimpling and adherence of
the skin to tissues underneath. Specific areas that concern
many women are the buttocks, thighs, calves and upper
arms. Healthy solutions for defeating cellulite have been
elusive, but in this study the effectiveness of Power Plate
training in dealing with this problem is clearly shown. The
German Sanaderm Clinic performed a six-month research
project to investigate the effects of whole body vibration on
cellulite.

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55
Whole Body Vibration Helps Reduce Cellulite
Figure 2A Figure 2B
Change in circumference of the buttocks of the whole body Training time of whole body vibration group and whole body
vibration group and the whole body vibration + cardio group. vibration + cardio group
-0.5 45
40 hour
0.0 40 890%

-0.5 35

PERCENTAGE CHANGE
- 0.7% 30
-1.0
PERCENTAGE CHANGE

25
-1.5
20
-2.0
15
-2.5 11 hour
10
-3.0 Training
5 time
- 3.1% Circumference
-3.5
- 3.4% 0

-3.0 Whold Body Vibration Whole Body Vibration + Cardio

Whold Body Vibration Whole Body Vibration + Cardio Control

Figure 3
The Power Plate group performed the following exercises plus
Method: the deep squat. For progression, subjects were eventually
Fifty-five subjects were divided into two groups. The first asked to perform the exercises on one leg.
group only trained on Power Plate, two to three times per
week, for sessions of 8-13 minutes. The second group also
used whole body vibration, but supplemented their 8-13
minute whole body vibration workouts with 24-48 minutes of
cardio training.
Baseline measurements and tests were completed at the
beginning of the study, and repeated six months later. The
data collected consisted of:
1. Skin condition (the measure of cellulite or evaluation of
the deposits of dimpled fat under the skin)
2. Circumference of calf muscles, buttocks, and
upper thigh
Squat Lunge
3. Body composition: body fat percentage, and lean
mass percentage

How whole body vibration was used:

Participants performed four exercises on Power Plate in a
workout of 8-13 minutes (see fig. 3). The results showed
a significant reduction in cellulite in both groups, showing
improvement on all variables.

Conclusions:
This study proves that easy, simple and efficient Power
Plate training can defeat cellulite; it can accelerate and
enhance collagen remodeling, improve circulation, increase Thigh Massage Calf Massage
lean tissue, help people to lose fat, and reduce the size of
buttocks, thighs and calves.

This proves that Power Plate training is extremely effective and time efficient; the cardio group took four times longer to improve
32.3%, while the whole body vibration group improved 25.7% in an average of 10-minute sessions, two or three times a week,
over six months.
56
powerplate.com
Power Plate® Training Useful After
Anterior Cruciate Ligament Reconstruction
Power Plate training Improves Proprioception and Balance More
Than Conventional Training in Athletes Who Have Undergone ACL
Reconstruction.
This is a summary of a study published in the British Journal of Sports and Medicine, online Jan. 2008. By Azar Moezy,
Gholamreza Olyaei, Mohammadreza Hadian, Mohammad Razi and Soghrat FaghihzadehTehran University of Medical Sciences,
Iran.

Study Conclusions:
Figure 1
The improvement of postural stability in the Power Plate
training group, performed on Power Plate next generation Improvement of anterior-posterior stability index in Power
(2004), was significantly greater than that of the conventional Plate and Conventional Therapy group with eyes open or
training group. There was a significant improvement in all closed.
knee reposition tests of the Power Plate training group in
both knees, except in one condition. The issue most patients
have trouble with after ACL reconstruction is the decreased
50%
anterior-posterior stability. The Power Plate group showed 45.9%
a great improvement in anterior-posterior stability, causing 45 %
PERCENTAGE CHANGE IN 12 TRAINING SESSIONS

the researchers to conclude that Power Plate training may

be a very useful tool to expedite rehabilitation after ACL 40%
reconstruction.
35%
Proprioception is the conscious perception of limb position 31.2%
in space. There are many proprioceptors (sensory nerve 30%
receptors) located in the anterior cruciate ligament (ACL).
ACL injuries reduce proprioceptive ability and postural 25%
stability. The aim of this study was to compare the effects
20 %
of a Power Plate training program and that of conventional
therapy treatments on knee proprioception and postural 15%
stability in ACL reconstructed subjects.
10%

Method: 5% 2.9%
2.1%
A total of 20 male athletes who underwent ACL
0%
reconstruction surgery participated in this study. The
participants were randomly allocated to a Power Plate group Eyes Closed
Eyes Open
(10 subjects) or a conventional therapy group (10 subjects).
Both groups participated in 12 training sessions within one
Conventional Therapy Group
month (3 times a week). The Power Plate group performed
prescribed Power Plate exercises (see fig. 2+3), and the
Power Plate Group
conventional therapy group performed conventional strength
exercises (hip abductors, adductors, flexors, extensors,
leg press, leg curl and squat). Both groups performed a
progressive schedule.

powerplate.com

57
 Power Plate® Training Useful After
Anterior Cruciate Ligament Reconstruction
Figure 2
Overview of the Power Plate Program

Session Duration Frequency Amplitude Rest (sec.) Modalities Duration (min. Number
set (sec.) (Hz) without rest) of Sets
1 30 30 Low 60 Static 4 8
2 30 30 Low 60 Static 5.5 11
3 30 30 Low 60 Static & Dynamic 6.5 13
4 30 35 Low 50 Static & Dynamic 8 16
5 45 35 Low 50 Static & Dynamic 12 16
6 45 35 Low 50 Static & Dynamic 12 16
7 45 40 High 40 Static & Dynamic 13.5 18
8 45 40 High 40 Static & Dynamic 15 20
9 45 40 High 40 Static & Dynamic 15 20
10 60 40 High 30 Static & Dynamic 16 16
11 60 50 High 30 Static & Dynamic 16 16
12 60 50 High 30 Static & Dynamic 16 16

Figure 3
Results: The Power Plate group performed the following exercises plus
the deep squat. For progression, subjects were eventually
Both groups were tested pre- and post-intervention. asked to perform the exercises on one leg.
The subjects performed postural stability tests (with
eyes open and closed) and a knee joint reposition test.
These are standard tests, used to measure postural
control and balance. The improvements found were
significantly greater in the Power Plate group than in the
conventional therapy group.

Most patients suffer from anterior-posterior instability

after ACL reconstruction. The Power Plate group shows
a 22 times greater improvement in this anterior-posterior
stability than the conventional group (see fig. 1). This
means that Power Plate training may be a valuable
contribution to the rehabilitation of the anterior-posterior
stability, which is very important for the recovery of the Squat Wide Stance
patient.

Social Relevance:
With Power Plate training, better results are obtained in
a much shorter time (24 min. vs ±60 min.), which greatly
enhances compliance and ensures subjects enjoy the
sessions more.

Calves Lunge

This study shows that Power Plate training resulted in a greater improvement of joint stability and balance than conventional
strength training. Power Plate training also has the advantage of shorter training time. It should therefore be considered a useful
addition to rehabilitation interventions after ACL reconstruction.

58
powerplate.com
The Effects of Power Plate®Training
on Fall Prevention in the Elderly
Power Plate Training Results in Reduced Fall Frequency and
Improvement of the Response to Surface Rotations.
This is a summary of a study published in Gait & Posture no. 26, pp. 309–316, 2007.
By An Bogaerts, Sabine Verschueren, Christophe Delecluse, Albrecht L. Claessens, Steven Boonen
Katholieke Universiteit Leuven, Belgium.

Study Conclusions: Figure 1

The present study, performed on Power Plate shows that
one year of Power Plate training in elderly persons resulted
in reduced fall frequency and improvement of the response
to surface rotations.
The aim of the study was to assess the effect of Power Plate
training on postural control and the prevention of falls in the
elderly.
Exercises from Power Plate training program. Initially,
balance was trained indirectly by exercising on one leg, after
three months by exercising as often as possible without
using the handrail, and after six months additionally the eyes
were closed.

Power Plate generates vibrations that activate sensory

receptors in the body, in turn provoking reflexive muscle
contractions in leg and trunk muscles (tonic vibration reflex).
As both sensory and motor pathways are strongly stimulated
during Power Plate training, it is hypothesised that 12
months of training might result in improved postural control.

Method:
A total of 220 healthy older individuals between 60 and 80 Deep Squat
years of age participated in this study. The Power Plate
group performed static and dynamic exercises (see fig 1)
on Power Plate for a period of 47 weeks, three times a
week. Training load increased gradually according to the
overload principle. The duration of one Power Plate training
sessions was maximum 40 minutes, including warming up
and cooling down. The fitness group program consisted of
cardiovascular, resistance, balance and flexibility exercises
and lasted for approximately 1.5 hours.

The control group did not participate in any training during

this period and were requested not to change their lifestyle.
Postural control was evaluated before, after six, and after 12
months, using different test with moving platforms, disturbed
vision and a moving visual surrounding. Lunge

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59
The Effects of Power Plate®Training
on Fall Prevention in the Elderly
Figure 2 Figure 3
Percentage of subjects without a fall in the most challenging Sway Energy Scores (SES) in the toes down condition for the
condition of the sensory test. In this condition, the support surface Power Plate, Fitness and Control Group at pre-, 6-months and
and visual surround moved in phase with the subject’s sway 12 -months test.
resulting in inaccurate information delivered to eyes, feet and joints.

% Non Fallers in the Most Difficult Condition Sway Energy Score Table
90 70

** Pre Pre

6 Months 65
6 Months
85

* **
12 Months 12 Months
80 * 60

SWAY ENERGY S CORE

% WITHOUT A FALL

75 55

70 50

65 45

60 40

55 35

Power Plate Fitness Control Power Plate Fitness Control

* significant effect between pre- and 6-month test

** significant effect between pre- and 12-month test

Results: Discussion and Conclusions:

This is the first randomized controlled study investigating After one year of Power Plate training, fall frequency
control. The results suggest that Power Plate training may reduced on a moving platform in the most challenging
contribute to improvements in some aspects of postural condition. Also the response to surface rotations was
control in community dwelling individuals over 60 years improved. The positive effects of Power Plate training on
of age. muscle strength seen in previous studies, its short training
time and the encouraging trends seen in the present study,
Some of the test didn’t show results or only in the most support the usage of the Power Plate by older individuals to
challenging condition (see fig. 2). It is possible that some test stay fit, healthy and prevent falls.
were not challenging enough for healthy older persons to
detect effects of training on postural sway with the healthy This suggests that Power Plate training–which reduces falls
volunteers without any balance problems participated in and because of that risk of injuries, broken bones or other
this study. physical problems–result in better anticipatory postural
control.
The response to rotations improves in the toes up and toes
down condition. In the toes up condition, the sway energy
scores (SES) were not different between the three groups,
although they were significant different in the toes down
condition, with a significant improvement in the Power
Plate group between pre- and 6-month test and pre- and
12-month test. The SES of the fitness and control group
showed no significant changes over time (see fig. 3).

As the present study shows that Power Plate training in elderly women resulted in an improved (anticipatory) postural control,
and previous studies have shown a strength and power increase, Power Plate training seems to be a useful tool in fall
prevention training for the elderly population.

60
powerplate.com
The Effect of Power Plate® Training on
Cardiorespiratory Fitness and Muscle
Strength in the Elderly
This is a summary of a study published in the international scientific journal Age and Ageing (May 2009).
By An Bogaerts, Christophe Delecluse, Albrecht Claessens, Thierry Troosters, Steven Boonen, and Sabine Verschueren
Katholieke Universiteit, Leuven, Belgium

Study Conclusions: The second group (FIT group) performed a fitness program
consisting of cardiovascular, resistance, balance and
1. Power Plate training can significantly increase heart
flexibility exercises. The maximum duration of one session
rate in men and women between 60 and 80 years
was 90 minutes.
of age.
2. One year of Power Plate training in older individuals Figure 1
leads to significant enhancements in cardiorespiratory
fitness and muscle strength.
3. The results observed in the Power Plate training group
were comparable with the increases noted in those
who followed an equal number of traditional fitness
training sessions. However Power Plate training was
much more time efficient (average 25 min vs. 75 min).

Introduction:
Increased age is associated with a decline in
cardiorespiratory fitness and muscular performance.
However, for elderly people to continue to function
independently and perform daily activities, it is essential they
maintain sufficient muscle strength and cardiorespiratory
fitness. To do so, they should perform progressive resistance
and aerobic training. However, a significant proportion of Squat Wide Stance
elderly people are unable or unwilling to undertake two
training regimens. Exercise on Power Plate could offer a
viable alternative, as it may be an efficient combination of
both training methods.

Method:
In this study 220 participants (180 of whom completed the
study) were randomly divided into three groups. The first
group (PP group) performed basic Power Plate exercises
only (see figure 1). The training intensity and time were
gradually progressed, to a maximum duration of 40 minutes
for one session (including warming up, cooling down and
rest between exercises).

Calves Lunge

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61
The Effect of Power Plate® Training on Cardiorespiratory
Fitness and Muscle Strength in the Elderly

Figure 2A
Both groups performed three sessions of exercise each Peak Oxygen Uptake
week over the course of one year.
25 Power Plate Group

% CHANGE IN PEAK OXYGEN UPTAKE

The third group (CON group) was asked to not change their * †
lifestyle or physical activity during the study. 20 * † Fitness Group

Results: 15
Control Group

To gauge the effectiveness of the different workouts,

measurements were taken at the start of the study and after 10 *

one year, including peak oxygen uptake (maximum amount

of oxygen uptake), time-to-peak exercise (the time from the 5
start of the cycle ergometer test to exhaustion), isometric
muscle strength (static muscle strength), and participants’ 0
heart rate. * significant change from pre- to post-test
† significant difference compared with the CON group

As illustrated in Figure 2 (A, B and C) Power Plate training

resulted in an increase in peak oxygen uptake (a), time-
to peak exercise (B) and isometric muscle strength (C). The
increases are almost equal to the changes noted in the FIT Figure 2B
group, except for time-to-peak exercise, for which there are
two possible reasons. First, one of the main components Time-to-Peak Exercise
of the FIT group’s training program was cardiorespiratory
16
% CHANGE IN PEAK OXYGEN UPTAKE

training, while the PP group’s training regime did not include * † ‡ Power Plate Group
this element. Also, the FIT group performed better in the 14
cycle ergometer test because their training program included 12
Fitness Group

specific bicycle training.

10 * † Control Group

8
Practical Applications:
6
Maintaining sufficient muscle strength and cardiorespiratory
4
fitness can help elderly people continue to function
independently and perform daily activities. These results 2
indicate training on Power Plate is a good intervention to 0
improve cardiorespiratory fitness (VO2 peak and time-to- * significant change from pre- to post-test
peak exercise), which in turn can help to improve quality of † significant difference compared with the CON group
life for the elderly. Significantly, the participants in the Power ‡ significant difference between the PP group and FIT group

Plate group did not perceive the training sessions as a hard

or strenuous workout, in contrast to the FIT group. As the
duration of Power Plate training sessions (maximum of Figure 2C
40 minutes) was also much shorter than the FIT sessions
(maximum of 90 minutes), it is a more time-efficient way to Isometric Muscle Strength
achieve similar results.
14
% CHANGE IN PEAK OXYGEN UPTAKE

* † Power Plate Group

12
Fitness Group
10 * †
Control Group
8
6
4
2
Exercising on Power Plate can be used as a safe, efficient 0
and non-exhausting alternative to a traditional fitness training
program to enhance muscle strength and cardiorespiratory * significant change from pre- to post-test
† significant difference compared with the CON group
fitness in older individuals.

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Strength Gains and Higher
Jumps with Power Plate® Training
Research Shows Power Plate Training Results in Strength Gains and
Improved Vertical Jump Height in 12 Weeks.

This is a summary of a study published in Medicine & Science in Sports & Exercise, Vol. 35, No. 6, pp. 1033-
1041, © 2003, the Official Journal of the American College of Sports Medicine.
By Christophe Delecluse, Machteld Roelants and Sabine Verschueren
Katholieke Universiteit Leuven, Belgium

Study Conclusions:
1. The whole body vibration group used Power Plate
1. Whole body vibration - performed on the “classic”
They performed standing knee extensor exercises at a
Power Plate - increases strength at least as effectively as
frequency of 35-40 Hz, such as lunges and squats (see
conventional resistance training.
fig. 3).
2. The whole body vibration’s strength increases are not
2. The placebo group also used Power Plate, which was
due to the placebo effect.
adapted so that it did not generate vertical sinusoidal
3. Whole body vibration enhances the body’s sensory vibration. They felt a vibration, but it was too subtle to
awareness and function, force production and vertical elicit a training effect. They performed the same exercises
jump height. as the whole body vibration group
4. Previous studies with untrained subjects proved
that whole body vibration workouts had no adverse Figure 1
side effects. In general, workouts were considered Change in strength of upper leg muscles (M. rectus femoris)
enjoyable and not exhausting. after 12 weeks in both groups.
5. The positive results suggest the indication of Power
Plate training for therapeutic uses in populations who 20
are not attracted to or physically able to perform Change in strength of upper leg
muscles after 12 weeks
conventional strength training. This may provide safe, +16.6%
proactive, effective interventions to enhance wellness
in many environments.
15
+14.4%
These research findings reveal exceptionally positive
outcomes for many populations who wish to enhance their
strength for all activities in daily life. Benefits of Power Plate
training are not exclusive to healthy, untrained subjects, like
PERCENTAGE CHANGE

those studied here. Benefits can be seen by anyone who 10

wants to become or remain strong and perform better in +9.0%
life. Many populations, including the elderly, post-injury and +7.0%
rehabilitation patients and high-performance athletes will
benefit from the simple, effective exercises performed in
Power Plate training. 5

Method: Resistance Training

Whole Body
Sixty-seven untrained subjects were divided into four
Vibration Training
groups, and exercised three times per week for 12 weeks. 0
Dynamic Isometric Dynamic Isometrictt

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63
Strength Gains and Higher
Jumps with Power Plate® Training
3. The resistance training group performed a cardio warm-up Conclusions:
and knee extensor exercises on two conventional strength
training machines. Training on a whole body vibration platform is an efficient
4. The control group did not participate in any training. training stimulus to increase muscle strength.

Tests: The contractile properties of the knee extensors were In addition, it is likely that while Power Plate training requires
evaluated at the start (pre-test) and after 12 weeks (post-test). little exertion and is considerd enjoyable, it does elicit a
A dynamometer was used both times to measure isometric, biological adaptation that is similar to that produced by
dynamic and ballistic knee extensor strength on all subjects. conventional resistance training.

Whole body vibration provides people with all of the benefits

Results:
The whole body vibration group achieved a 16.6% gain
in isometric strength of knee extensors, a 9% increase in
dynamic strength of the quadriceps muscles, and a 7.6%
increase in vertical jump height. There were no reports of
adverse side effects. Most subjects found the vibration
training enjoyable and fatiguing, but did not consider it a
hard or exhausting workout. The placebo group, using a
non-functional vibration machine, did not achieve strength
or power gains, although they performed the same standing
knee extensor exercises.
of strength and power training without the possible negative
effects of heavy loading, which is particularly important for
populations who would not tolerate loading but could truly
benefit from gaining muscle strength and power. Whole body
vibration may be indicated for use in all strength training
environments, and for a variety of populations.
Figure 3

The resistance training group achieved strength gains of

14.4% in isometric and 7.0% dynamic strength respectively;
there was no significant improvement in power and vertical
jump height.

The control group showed no improvement in any of the

properties measured.

Squat
Lunge
Figure 2
Change in vertical jump force after 12 weeks training for the four experimental groups.

Change in vertical jump force

after 12-week training
+7.6%

Whole Body Vibration Group Conventional Group Placebo Group Control Group

Before Training After Training

This research suggests that whole body vibration has great potential in therapeutic environments. It can enhance muscle
performance in rehabilitation patients and the elderly, as well as in populations who may not be attracted to, or physically able to,
perform strength training. Whole body vibration can also enhance the performance of athletes, as suggested by improved strength
and vertical jump height as achieved by the subjects in this study.

64
powerplate.com
Power Plate® Training Useful After
Anterior Cruciate Ligament Reconstruction
Power Plate training Improves Proprioception and Balance More
Than Conventional Training in Athletes Who Have Undergone ACL
Reconstruction.
This is a summary of a study published in the British Journal of Sports and Medicine, online Jan. 2008. By Azar Moezy,
Gholamreza Olyaei, Mohammadreza Hadian, Mohammad Razi and Soghrat FaghihzadehTehran University of Medical Sciences,
Iran.

Study Conclusions:
Figure 1
The improvement of postural stability in the Power Plate
training group, performed on Power Plate next generation Improvement of anterior-posterior stability index in Power
(2004), was significantly greater than that of the conventional Plate and Conventional Therapy group with eyes open or
training group. There was a significant improvement in all closed.
knee reposition tests of the Power Plate training group in
both knees, except in one condition. The issue most patients
have trouble with after ACL reconstruction is the decreased
50%
anterior-posterior stability. The Power Plate group showed 45.9%
a great improvement in anterior-posterior stability, causing 45 %
PERCENTAGE CHANGE IN 12 TRAINING SESSIONS

the researchers to conclude that Power Plate training may

be a very useful tool to expedite rehabilitation after ACL 40%
reconstruction.
35%
Proprioception is the conscious perception of limb position 31.2%
in space. There are many proprioceptors (sensory nerve 30%
receptors) located in the anterior cruciate ligament (ACL).
ACL injuries reduce proprioceptive ability and postural 25%
stability. The aim of this study was to compare the effects
20 %
of a Power Plate training program and that of conventional
therapy treatments on knee proprioception and postural 15%
stability in ACL reconstructed subjects.
10%

Method: 5% 2.9%
2.1%
A total of 20 male athletes who underwent ACL
0%
reconstruction surgery participated in this study. The
participants were randomly allocated to a Power Plate group Eyes Closed
Eyes Open
(10 subjects) or a conventional therapy group (10 subjects).
Both groups participated in 12 training sessions within one
Conventional Therapy Group
month (3 times a week). The Power Plate group performed
prescribed Power Plate exercises (see fig. 2+3), and the
Power Plate Group
conventional therapy group performed conventional strength
exercises (hip abductors, adductors, flexors, extensors,
leg press, leg curl and squat). Both groups performed a
progressive schedule.

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65
 Power Plate® Training Useful After
Anterior Cruciate Ligament Reconstruction
Figure 2
Overview of the Power Plate Program

Session Duration Frequency Amplitude Rest (sec.) Modalities Duration (min. Number
set (sec.) (Hz) without rest) of Sets
1 30 30 Low 60 Static 4 8
2 30 30 Low 60 Static 5.5 11
3 30 30 Low 60 Static & Dynamic 6.5 13
4 30 35 Low 50 Static & Dynamic 8 16
5 45 35 Low 50 Static & Dynamic 12 16
6 45 35 Low 50 Static & Dynamic 12 16
7 45 40 High 40 Static & Dynamic 13.5 18
8 45 40 High 40 Static & Dynamic 15 20
9 45 40 High 40 Static & Dynamic 15 20
10 60 40 High 30 Static & Dynamic 16 16
11 60 50 High 30 Static & Dynamic 16 16
12 60 50 High 30 Static & Dynamic 16 16

Figure 3
Results: The Power Plate group performed the following exercises plus
the deep squat. For progression, subjects were eventually
Both groups were tested pre- and post-intervention. asked to perform the exercises on one leg.
The subjects performed postural stability tests (with
eyes open and closed) and a knee joint reposition test.
These are standard tests, used to measure postural
control and balance. The improvements found were
significantly greater in the Power Plate group than in the
conventional therapy group.

Most patients suffer from anterior-posterior instability

after ACL reconstruction. The Power Plate group shows
a 22 times greater improvement in this anterior-posterior
stability than the conventional group (see fig. 1). This
means that Power Plate training may be a valuable
contribution to the rehabilitation of the anterior-posterior
stability, which is very important for the recovery of the Squat Wide Stance
patient.

Social Relevance:
With Power Plate training, better results are obtained in
a much shorter time (24 min. vs ±60 min.), which greatly
enhances compliance and ensures subjects enjoy the
sessions more.

Calves Lunge

This study shows that Power Plate training resulted in a greater improvement of joint stability and balance than conventional
strength training. Power Plate training also has the advantage of shorter training time. It should therefore be considered a useful
addition to rehabilitation interventions after ACL reconstruction.

66
powerplate.com
Whole Body Vibration
Proves Effective for the Elderly
Power Plate® Training Increases Knee-Extension Strength and Speed
of Movement in Older Women
This is a summary of a study published in the international scientific Journal of the American Geriatrics Society
(June 2004) By Machteld Roelants, Sabine Verschueren and Christophe Delecluse Katholieke Universiteit Leuven,
Belgium

Study Conclusions: Figure 1

1. The first long-term study on the effects of Power Plate Change in muscle strength of the legs after 24 weeks in the
training–performed on the “classic” Power Plate- in whole body vibration group and conventional resistance
older women clearly demonstrates that strength and training group.
speed of movement increases after 24 weeks of whole
body vibration.
Muscle Strength
2. Power Plate® training proves to be a safe, suitable
and efficient strength training method for the aging 20
population. The findings of this study show that Power +18.4%
Plate training has great potential for application in
geriatric and therapeutic settings as a safe, low-impact +16.1%
strength training method. The low exertion and safety +15.0%
of loading elderly subjects may indicate whole body 15
+13.9%
Percentage Change After 24 Weeks

vibration for weakened populations, as well as for

people who are not attracted to, or physically able to
perform conventional resistance training.
Method: 10
The hypothesis of this study was the potential of whole
body vibration, performed on Power Plate, in a therapeutic
context, where it may enhance muscular performance
in patients and older adults for whom standard exercise
5
programs are not an option. Maintaining muscle mass,
functional strength and cardiovascular performance is a
challenge for the elderly due to the risk of potential overload
and the diminished ability of the aging body to adapt to high
levels of loading. Whole body vibration provides a safe and 0
easy opportunity to train these systems without excessive
Dynamic
Dynamic

Isometric
Isometric

overload.

Muscle strength and peak muscle power have a great

influence on the function of older adults in activities of daily Power Plate® Training Resistance Training

life such as walking, climbing stairs and rising from a chair.

Common risk factors leading to falls and hip fractures in
older adults are muscle weakness and the inability of lower
extremity muscles to produce rapid force. Older adults
lose muscle mass with an age-related decrease in physical
activity. Therefore, the prevention of age-related strength
loss and muscle atrophy is a public health issue.

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67
Whole Body Vibration Proves Effective for the Elderly
Figure 2 Figure 3
Change in performing the counter movement jump. The speed of movement increased only for the group that
trained using Whole Body Vibration.

Counter Movement Jump Speed of Movement

25 20

+19.4%

PERCENTAGE CHANGE AFTER 24 WEEKS

PERCENTAGE CHANGE AFTER 24 WEEKS

20 15

15 +12.9% 10
+7.4%

10 5

+0.0%
5 0

0 -5
Whole Body Vibration Conventional Whole Body Vibration Conventional

Method: Results:
The research included 89 postmenopausal women The results prove that both whole body vibration and
between the ages of 58 and 74. Participants were conventional training increases muscle strength of the
randomly assigned to three groups: the whole body legs (fig. 1). Both groups also showed an improvement in
vibration group trained three times per week on Power performing the counter movement jump (fig. 2). The speed
Plate; they performed a progressive program of static and of movement increased only for the group that trained on
dynamic knee extensor exercises such as squats and Power Plate (fig. 3). The counter movement jump is an
lunges. The conventional training group also trained three accurate method for measuring the stretch shortening
times per week; they performed dynamic leg press and of the muscles, a system used in daily life in activities
leg extension exercises on conventional fitness equipment, such as rising from a chair, climbing a stair or maintaining
increasing intensity from low to high resistance. The control balance. Speed of movement is a very important measure
group did not participate in any training for the entire of reaction and balance, and plays a part in reducing the
duration of the study, which was 24 weeks. risk of falling.

Exercise Variables
Training volume and training intensity of the Power Plate®
Training program:

Start Week 12 End

Duration (min.) 3 20 30
Number of different 2 6 9
exercises
Longest duration of vibration 30 60 60
without rest (sec.)
Rest between exercises 60 5 5
Amplitude (low/high) low high high
Frequency (Hz) 35 40 40

Power Plate training minimizes the need for conscious exertion and stress on the musculoskeletal, respiratory, and cardiovascular
systems. Most subjects enjoyed the whole body vibration sessions, did not consider the workouts to be difficult and reported only
a moderate degree of muscle fatigue at the end of the session.

68
Power Plate® Training Increases
Strength and Muscle Mass in Older Men

One Year of Power Plate® Excercise Showed a Significant Increase in

Muscle Mass, Isometric and Explosive Strength in Older Men.
This is a summary of a study published in Journal of Gerontology: Medical Sciences 2007, Vol. 62A, No. 6, 630–635.
By An Bogaerts, Christophe Delecluse, Albreacht L. Claessens, Walter Coudyzer, Steven Boonen and Sabine M. P. Verschueren
Katholieke Universiteit Leuven, Belgium

Study Conclusions:
Power Plate training is at least as effective as a conventional Figure 1
fitness program in order to enhance isometric and explosive
knee extension strength, as well as to increase muscle mass
of the upper leg in community-dwelling older man. These
findings suggest that Power Plate training has the potential
to prevent or even reverse the age-related loss of skeletal
muscle mass, referred to as sarcopenia.

The number of elderly people in Western populations is

increasing every year. Because of the fact that the population
is aging, more people will be confronted with agerelated
conditions. Maintaining the best possible health and fitness
level is very important in order to prevent or cope with any of
these conditions. And there are many ways in which people
can contribute to sustain that level, for example, a healthy
diet or staying in shape by adopting an active lifestyle.
Deep Squat Wide Stance
Aging is associated with a decline in muscle mass and
muscle strength, also known as sarcopenia. This condition is
directly linked to decreased mobility, loss of independence,
increased fall risk and a diminished quality of life and may
contribute to many other age-related disorders. At this
time, an estimated 30% of the population over 60 suffers
from sarcopenia, but this number is expected to grow
exponentially.

Method:
In this study, 97 participants were divided into three groups:
a Power Plate group, a fitness group and a control group.
Both the Power Plate and fitness group trained three times
a week for one year. The Power Plate group exercised
for a maximum of 40 minutes (see fig. 1), whereas the
fitness group trained for about 90 minutes, performing
Calves Lunge
cardiovascular, resistance, balance and flexibility exercises.
The control group was advised not to change their lifestyle
or physical activity during the project.

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69
Power Plate® Training Increases
Strength and Muscle Mass in Older Men
Figure 2
Overview of the Power Plate Program

Week Duration Frequency Amplitude Rest (sec.) Modalities Number

set (sec.) (Hz) of sets
1-4 30 35 Low 60 Static 4
5-9 45 40 High 60 Static & Dynamic 7
10 - 14 60 40 High 45 Dynamic 12
15 - 19 60 40 High 45 8s principle 12
20 - 24 60 30 High 30 8s principle 12
Mid-test 30 30 -35 Low 30 Static & Dynamic 12
25 - 29 30 - 45 35 High 30 Dynamic 12
30 - 34 45 - 60 35 High 15 Dynamic 14
35 - 39 60 35 High 15 8s principle 15
40 - 44 60 35 High 15 8s principle & Dynamic 15
Post-test 60 35 - 40 High 15 8s principle & Dynamic 11

Figure 3
Total Training Time
Results:
Total Training Time (min.)
Participants of both training groups showed an increase
in isometric and explosive strength. Muscle mass 90 Power Plate Group
increased as well.
Fitness Group
The conclusion the researchers reached was that Power
Plate training is at least equivalent to regular fitness
training. The participants achieved the same results
with both kinds of training, however, training time of
the Power Plate group was less than half that of the
conventional fitness group.

This study shows that using Power Plate can be Figure 4

beneficial to fight age-related problems such as Both Power Plate and fitness group shows a significant
sarcopenia. It is thought that this loss of muscle mass, increase in muscle mass and strength.
strength and function may contribute to several other
disorders, such as osteoporosis, type 2 diabetes, Muscle Mass and Strength
17.5%
insulin resistance and arthritis. Previous research has
15%
shown Power Plate training to have a positive effect 13.1%*
on osteoporosis, balance and postural control. It is an 12.5%
10.9%*
9.8%* 9.8%*
effective tool in helping to prevent some of the negative 10%
PERCENTAGE CHANGE

effects of aging, and may assist the growing number of 7.5%

elderly in maintaining their health and independence. 5%
3.4%* 3.8%*

2.5% 1.8%*
This study once again shows that Power Plate training
0%
is a very effective training method. It enables elderly
-0.6%* -0.7%*
subjects to gain muscle mass and strength in less than -2.5%

half the time conventional fitness training would take. -5%

Isometric Strength CMJ Muscle Mass
* Sig. difference

Power Plate Group Fitness Group Conventional Group

70
Power Plate® Training Improves Walking
Function in Spinal Cord Injury Patients

;;OPZPZHZ\TTHY`VMHZ[\K`W\ISPZOLKPU[OLPU[LYUH[PVUHSZJPLU[PÄJQV\YUHS.HP[ 7VZ[\YL )`3HUP[PH3

5LZZHUK,KLSSL*-PLSK-V[L<UP]LYZP[`VM4PHTP4PSSLY:JOVVSVM4LKPJPUL<:(

Study Conclusions:
• Consistent use of Power Plate can result in an increase
in walking function as defined by walking speed.
• After 12 sessions of Power Plate intervention, an
increase in cadence, step length and intralimb
coordination was noted.
Introduction:
Spinal cord injury (SCI) is defined as damage to the white or
grey matter contained within the spinal cord, which carries
signals to and from the brain. A common consequence of
SCI is loss of walking function, but where the tissue has not
been totally damaged (an incomplete lesion), there is the
possibility that patients may be able to walk again. In these
cases, it is muscle weakness and sensory impairment which
can limit a person’s ability to walk. Rehabilitation of SCI
patients focuses on regaining walking function.
The purpose of this pilot study (a small-scale study to test
feasibility, methods and procedures) is to determine whether
repeated use of Power Plate could effect improvements in
walking function, as defined by changes in walking speed, in
individuals with chronic, incomplete SCI.
of three sessions per week for four weeks. Each session
included four 45 second periods of vibration, with one
minute of seated rest in between. Power Plate was set at
50Hz low.
Results:
To evaluate the effectiveness of Power Plate exercises,
measurements were taken at the start of the study, and after
four weeks of training. The researchers measured:
• Walking speed, measured in kilometers per hour (km/h)
• Cadence (number of steps taken in a given time)
• Strong and weak leg step length
• Strong and weak intralimb (within one limb alone)
coordination. This is the ability to produce a consistent
relationship of the hip angle to knee angle coupling over
multiple steps.
As illustrated in Figure 1, Power Plate training resulted in
a significant increase in both walking speed and intralimb
coordination (as shown by the increased coefficients of
correspondence).

The increase in walking speed was attributed to an increase

Method: in cadence and step length in both the strong and weak leg.
As illustrated in Figure 2, there was a significant increase in
The study involved 17 subjects with SCI, all of whom had
these factors also.
the physical ability to rise from sitting to standing (using
upper body support) for at least one minute.

Each person participated in a Power Plate exercise program

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71
Power Plate® Training Improves Walking Function in
Spinal Cord Injury Patients
Figure 1
The coefficients of correspondence are used to express the intralimb coordination

1.4 *
1.2
1
* *
Pre-Power Plate
0.8
0.6 Post-Power Plate
0.4
0.2
0
Walking Speed (km/h) Coefficients of Coefficients of
Correspondence Weak Leg Correspondence Weak Leg

*Significant difference between pre- and post-Power Plate intervention.

Figure 2
Group mean changes in cadence and step length in the strong and weak leg.

40 *

35
30
25 * *
Pre-Power Plate
20
15 Post-Power Plate
10
5
0
Cadence (steps/min) Step Length Strong Leg Step Length Weak Leg
(cm) (cm)

Discussion and Conclusions:
The results of this study show that consistent use of Power
Plate by people with chronic, incomplete SCI, can help to
increase walking speed, cadence and step length, all of
which will help to improve walking function. An improvement
in the consistency of intralimb coordination over multiple
steps was also noted after use of Power Plate.
Although the change in walking speed (0.23 km/h) may not
appear high, other scientific research (Perera et al. 2006)
indicates that a change of 0.18 km/h is considered to be
clinically meaningful. Therefore, the improvement noted in
this particular study is clinically meaningfully.

The improvement in walking speed observed after consistent use of Power Plate is comparable to that reported in literature
about other forms of training that may help increase mobility. The level of change observed in this study is considered clinically
meaningful, even in non-clinical populations. Therefore exercise on a Power Plate may be a useful way to improve walking
function in those with SCI.

72
Power Plate® Training Improves Sprint
Performance
Effects of Power Plate® Training on Sprint Running Kinematics and
Explosive Strength Performance

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Medicine (2007) 6, 44–49. By Giorgos Paradisis and Elias Zacharogiannis Track and Field Unit, Department of
:WVY[HUK,_LYJPZL:JPLUJL<UP]LYZP[`VM([OLUZ.YLLJL

Study Conclusions: recruitment thresholds of motor units of muscles during

1. Performance on the 10 m, 20 m, 40 m, 50 m and 60
m sprint improved significantly after six weeks of Power
Plate® training, with an overall improvement
of 2.7%.
2. Step length and running speed improved by 5.1% and
3.6% respectively.
3. Countermovement jump height increased by 3.3%,
and explosive strength endurance improved by 7.8%
overall.
The Power Plate training period of six weeks performed
on the “classic” Power Plate produced significant changes
in sprint running kinematics and explosive strength
performance.
vibration are lower, compared to voluntary contractions. This
means your muscles will contract with a smaller stimulus,
resulting in faster reactions. As Power Plate® Training is
also reported to improve fast twitch recruitment, it was
hypothesized that Power Plate® Training would result in
a significant increase in sprint running kinematics and
explosive strength/jumping performance in non-experienced
athletes.
Method:
Twenty-four volunteers were randomized into two groups.
One group performed a six-week training program on Power
Plate; the control group did not participate in any training.

Introduction: Figure 1
Sprint performance is determined by the ability to attain
maximum running speed as fast as possible, achieving the
highest running speed and by maintaining this speed for the
required time or distance. By improving specific kinematics
such as step length, step rate and running speed, as well
as increasing explosive strength, sprint performance can be
improved. These kinematics can be trained by improving
optimal motor neuron excitability and fast twitch fiber
recruitment.

Previous studies suggest that Power Plate training causes

length changes in the muscle which stimulates receptors,
most likely muscle spindles, eliciting the “tonic vibration
reflex.” This reflex plays a part in making movements
more efficient. Additionally, there are indications that the Squat Wide Squat

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73
Power Plate® Training Improves
Sprint Performance
The training group performed a warming up followed by a should lose the gain from a greater step length. The
session on Power Plate for 16 to 36 minutes, three times results of the present study indicate that the gain of step
per week. They performed four static exercises (squat, length was greater than the decrease of step rate (5.6%
wide squat, one-legged squat for both legs, see fig. 1). For vs. - 3.9%), so the net effect was an improvement of
the first weeks, all of the exercises were performed at 30 running velocity (see fig. 2).
Hz low and an acceleration of 2.28 g. During the course of
their training, the program was intensified according to the Power Plate training period of six weeks produced
overload principle: significant positive changes in kinematical characteristics
of sprint running and explosive strength characteristics
Week ,_LYJPZLZ Time Repe- Rest :L[s Rest in non experienced sprinters, most likely due to the
(sec) titions between between
L_LYJPZLZ sets
improved muscle contractions it provokes. The Whole
(min) (min) Body Vibration group showed improvement in all of
1-3 4 40 2 1 3 2 the parameters that were tested: running time, running
speed, step length, step rate and counter movement
4-6 4 60 3 1 3 2
jump. The explosive strength endurance improved by
7.8% (see fig. 2).
Results and Conclusions:
Sprint performance was enhanced, with a net effect of
It can be argued that increasing step length could improvement of running velocity and decreased time
produce more velocity. However, if step length increases interval over 60 meters. Jump height and explosive
and muscle force remains the same, step rate should strength endurance also improved in the group that
decrease. Accordingly, producing a slower step rate used Power Plate.

Overall, the conclusion of the researchers is that whole body vibration stimulates the sensory receptors and the afferent
pathways, leading to a more efficient use of the stretch reflex. It allows for specific training of the fast-twitch fibers,
contributing significantly to high-speed movements. In everyday life, improving these qualities will allow people to
increase efficiency of movement and to prevent injuries.
Figure 2
A Power Plate® Training period of six weeks produced significant positive changes in kinematical characteristics of sprint running.
The results of the present study indicate that the gain of the step length was greater than the decrease of step rate
(5.6% vs. - 3.9%), so the net effect was an improvement of running speed, resulting in enhanced sprint performance.

12%

10%
Percentage Change in Six Weeks

7.8%
8%

6% 5.6%

4%
3.3% 3.6%
2.7%
2%

0%

- 2%

CMJ Running Speed Step Length

- 4%
Time -3.9%
Explosive Strength
Endurance
Step Rate
74
powerplate.com
Power Plate® Training Can Reduce Abdominal
Fat in Overweight and Obese Adults

Power Plate® training Increases Bone Mineral Density, Improves

Muscles Strength and Power, and Encourages Fat Loss in
Postmenopausal Women.

This is a summary of a study published in Obesity Facts. The European Journal of Obesity. Vol. 3(2). 2010.
By Vissers, D., A. Verrijken, I. Mertens, C. van Gils, A. van de Sompel, S. Truijen, and L. van Gaal University of Antwerp, Belgium

Study Conclusions:
One of the biggest health issues for obese people is visceral
(or abdominal) fat. Visceral fat is the fat tissue between the
organs in the abdomen. It is a major health concern because
there is a strong correlation between high levels of visceral
fat and the incidence of cardiovascular diseases, such as
heart disease, hypertension and diabetes.
Method:
The study of Vissers et al. (2009) involved 79 obese adults
(61 of whom completed the study), who were randomly
divided into 4 groups:
10% means that they lost 9.5 kg of their body weight, which
is a considerable amount and is regarded to be significant
enough to improve health.
The main difference between the Power Plate group and
other groups is in the decrease of visceral fat that occurred.
As illustrated in figure 2, the Power Plate group lost twice as
much visceral fat after six months, when compared to the
FITNESS and DIET groups. The decrease in visceral fat also
remained at the same level in the Power Plate group after
12 months, while the DIET and FITNESS groups returned to
their baseline values after 12 months.
5

• Group 1 received a hypocaloric (low in calories) diet only

program (DIET).
• Group 2 received a hypocaloric diet plus fitness program
(cardio and weights exercises) (FITNESS).
• Group 3 received a hypocaloric diet and progressive
Control
Power Plate machine program (see figure 1) Diet
(Power Plate) -5
Fitness
• Group 4 made no changes to their lifestyle (CONTROL). Power Plate
CHANGE IN WEIGHT (%)

Each group followed the intervention for six months and had -10
a six month ‘no intervention’ follow up. The anthropometric
data, body composition and metabolic features were
measured at three, six and 12 months. One measurement
performed was the determination of visceral fat tissue. -15
0 months 3 months 6 months 12 months

In all three intervention groups (DIET, FITNESS and Power TIME

Plate) bodyweight decreased significantly, by 5-10%, which

is the international standard for a real impact on health, Figure 1
in measurements taken after the 6 intervention months. There was a significant difference in weight loss, expressed
Only the FITNESS and Power Plate groups managed to as a percentage of initial weight, between the 4 study groups
maintain their weight loss of 5% or more in the six ‘no (p<0.001).
intervention’ months (see figure 1). The Power Plate group
even maintained a weight loss of over 10 %. The mean
weight in the Power Plate group was 95.2 kg, in which case

powerplate.com

75
 Power Plate® Training Can Reduce Abdominal
Fat in Overweight and Obese Adults
50
40
30
20
CHANGE IN VISCERAL ADIPOSE TISSUE (%)
10
0
-10
-20
-30
-40
0 months 3 months
Figure 2 TIME
There was a significant difference in visceral adipose tissue
between the 4 study groups (p<0.001).
One possible explanation for why the Power Plate group
did not return to baseline values as the other groups did
after 12 months may be related to the hormonal changes
that Power Plate training may cause. An animal study
(Rubin et al. 2007) showed that vibration caused the
adipogenesis (creation of fat cells) in mice to drop by
27%. Therefore the vibration prevented the creation of
new fat cells. The underlying principles of these possible
changes in humans aren’t exactly clear yet, but research
is currently being conducted into this.
Why did the DIET group lose more visceral
fat than the FITNESS group?
The FITNESS group use more calories than the DIET
group, because of their extra fitness training. During and
up to 24 hours after fitness training, the human body
needs energy, which is called the ‘after-burning’ effect.
To get that energy, the human body will burn the ‘easy’
fat tissue (such as the subcutaneous fat) first. This means
more subcutaneous fat is burned, rather than visceral fat.
The results which showed that the FITNESS group lost
more body weight than the DIET group is caused by this
reduction in subcutaneous fat tissue.
Why did the CONTROL group lose visceral
fat tissue during the first six months and
then gain visceral fat tissue over the next
six months?
This is most likely due to the fact that the CONTROL
group knew they were involved in a study which would
involve their weight and fat tissue being measured after
the first six months. This may cause them to change their
Control lifestyle, such as eating more healthily or eating smaller
Diet
meals, which would result in a minor decrease in visceral
Fitness
fat tissue, although not of any great significance. In the
Power Plate
second six month phase of the study, the group could be
aware that the others being tested were not doing any
interventions, so they would feel comfortable in adopting
their previous lifestyle, or perhaps adopting even more
unhealthy habits, resulting in an increase in visceral fat
tissue.
6 months 12 months
Practical Applications:
Many obese or overweight people find it difficult to start
an exercise routine, as the common fitness options,
such as the gym, are too difficult or demanding, or they
may feel embarrassed by their own bodies and their low
fitness level. For obese or overweight people, the Power
Plate machine could be the ideal introduction to exercise.
Power Plate offers several advantages. Whole body
vibration exercise is low-impact; reducing strain on the
joints, especially while doing static exercises. Also the
time needed to complete a workout is much shorter
on Power Plate. The average time for traditional fitness
training is approximately 60 minutes or more, while the
average time for a Power Plate session in this particular
study was 30 minutes. This shows that exercising on the
Power Plate machine is very time-efficient.
Study Conclusion:
Adding Power Plate training to a hypocaloric diet can
help to achieve a SUSTAINED LONG TERM WEIGHT
LOSS and can reduce visceral adipose tissue in obese
adults MORE than aerobic exercise.
76
 Whole Body Vibration
Training Builds Bone
Power Plate® Training Increases Bone Mineral Density, Improves
Muscles Strength and Power, and Encourages Fat Loss in
Postmenopausal Women.
This is a summary of a study published in the Journal of Bone and Mineral Research (Vol. 19 (3), 2004)
By Sabine Verschueren, Machteld Roelants, Christophe Delecluse, Stephan Swinnen, Dirk Vanderschueren and
Steven Boonen Katholieke Universiteit Leuven, Belgium

Study Conclusions: for the upper leg and hip area, such as squats (one of
the movements that allows you to sit down in a chair)
Power Plate® training leads to a significant increase in hip
and lunges.
area bone density (1.5%), as well as an increase in muscle
strength and postural control in postmenopausal women. 2. The conventional weight training group trained three
times per week, for about one hour per session,
These research findings present an exciting solution including a separate warm-up and cool-down.
for an ever-worsening problem in our aging population: 3. The control group did no training at all.
osteoporosis, loss of postural control and balance, bone
fractures from falls often resulting in difficult and incomplete
recovery. As the average age of the Western world’s Figure 1
population increases, we are faced with an increasing
epidemic of osteoporosis. Each year, millions of people Change in bone mineral density in the hip after 24 weeks
suffer from fractures due to early bone loss. One in three of Power Plate® training compared to conventional strength
training and an untrained control group.
women and one in eight men will suffer from osteoporosis
this year. In the U.S., 2.8 million people (80% of whom
are women) suffer from bone loss; one million have been 1.0 + 0.93%
diagnosed, while 1.8 million aren’t even aware that they are Bone mineral
suffering from reduced bone mineral density (BMD). 0.8 density

Initial studies on Power Plate training showed increases in

strength in test subjects. Whole body vibration was shown to
0.6
cause the body’s muscles to contract subconsciously at 30
to 50 times per second, which can bring about a powerful
0.4
training effect even while simply standing on the plate.
0.2
PERCENTAGE CHANGE

0.0
Method:
The 90 participants–postmenopausal women ranging in age -0.2
from 58 to 70–were divided into three research groups.
1. The whole body vibration group trained three times per -0.4
week on Power Plate, for no more than 30 minutes per - 0.51%
session. They performed static and dynamic exercises -0.6
- 0.62%
-0.8
Whole Body vibration Conventional Control

powerplate.com
77
 Power Plate® Builds Bone
Figure 2
Change in dynamic (fig. 2A) and isometric (fig. 2B) strength in upper leg muscles for the Whole Body Vibration group, the conventional
training group and the control group.

Figure 2A Figure 2B
20 20
+ 16% Dynamic muscles + 16% Isometric muscles
strength in the + 15% strength in the
knee extensors knee extensors
15 15
+ 10%

PERCENTAGE CHANGE
10
PERCENTAGE CHANGE

10

5 + 2% 5

0 0

-5 -5 - 2%

Whole Body Vibration Conventional Control Whole body vibration C onventional Control

The whole body vibration group performed workouts Conclusions:

of 30 minutes or less, including static and dynamic
exercises for the upper leg and hip area. The Power Power Plate training :
Plate® training variables started at a low level, which was • increases bone mineral density.
gradually intensified by: • is a viable solution to reverse bone loss and to
• increasing duration (exercise time) eliminate osteoporosis.
• increasing the number of exercises performed • is an accessible training tool to help many populations
• shortening the rest periods between exercises prevent falls and fractures.
• increasing frequency from 35Hz to 40Hz • increases strength.
• increasing amplitude from low to high • improves balance and equilibrium.
• improves posture.
The weight training group performed conventional weight • stimulates fat loss.
training exercises for a total of one hour per session, • improves health.
including a separate warm-up and cool-down.

Results:
The whole body vibration group got positive results:
strength increased as much as 16% in upper leg muscles,
while bone density at the hip increased by 1.5%. In
addition, the whole body vibration group showed an
improvement in postural control and balance, increased
muscle strength and lean mass, while losing body fat and
fat mass. The conventionally trained subjects were able
to slow the rate of bone loss, which is consistent with
previous published studies on weight training and bone
loss. The control group subjects continued to lose bone
mineral density at the average rate.

Power Plate® training minimizes the need for conscious exertion and stress on the musculoskeletal, respiratory, and
cardiovascular systems. Most subjects enjoyed the whole body vibration sessions, did not consider the workouts to be
difficult and reported only a moderate degree of muscle fatigue at the end of the session.
78
Topic 1
Power Plate® for Anti-Aging and
Regenerative Hormonal Response
Regeneration of Energy, Skin, Mind and Body
Naturally produced growth hormone (GH) maintains bodily functions
such as tissue repair, muscle growth, brain function, bone density
development, skin thickness, energy, and metabolism, throughout life.
er
(Rudman et al. 1990). Researchers, who focus on anti-aging, have
been searching for ways to maintain and increase GH levels throughout
adulthood. Since Rudman et al reported in The New England Journal
Old, physicians have been prescribing GH for anti-aging purposes.
These GH therapy prescriptions cost patients up to $30,000 USD per
ect.
Reflexes Can Create Positive Hormonal Responses
Medical researchers have been studying methods to decrease the
ning
experience in space travel in a weightless environment. Whole Body
heal cosmonauts from the deconditioning from being in a weightless
environment (Rittweger, 2010). They noticed that even when an
individual is too weakened to voluntarily contract a muscle, their
their objective. Positive outcomes led to clinical research and an
the hormonal balance of the body than regular exercise. They saw a
naturally occurring 460% increase in GH post destabilization stimulation
with athletic males (Bosco et al. 2000). This was more than double
the GH compared to existing research on conventional exercise and
GH stimulation. Numerous researches replicated this study with GH
changes ranging from 435% (DiLoreto et al, 2004) - 560% to 2,600%
(Sartorio, et al. 2010) - 1,375% (Guinta, 2012) following exposure
achieved with WBV than with anti-aging GH prescriptive therapy, as this
response is created naturally.
© Performance Health Systems, LLC. All Rights Reserved. Power Plate is a trademark of Performance Health Systems, LLC. This product or the use of
this product is covered by US patent Nos. 7563235; D602540; and corresponding counterparts.
Destabilization
While there is a relationship between WBV and GH response, the
review on endocrine response to exercise, a 220% increase in GH
was demonstrated with conventional resistance training, but heavy
(70-85% of 1RM) Olympic lifting had a 609% increase in GH (Kraemer,
1988). With Olympic lifting, stabilization is a key element to moving and
balancing the heavy load throughout space, which appears to initiate
Of WBV platforms, Power Plate moves in a tri-planar manner and has
slight tip/pitch in response to movement for both destabilization and
safety purposes. Power Plate has long been recognized as the world
leader in WBV platforms.
Bosco, C. Iacovelli, M. Tsarpela, O. Cardinale, M. Bonifazi, M. Tihanyi, J. Viru, M. De
Lorenzo, A. Viru, A. (2000). Hormonal Responses to Whole-body Vibration in men. European
Journal of Applied Phisiology; 81: 449–454.
DiLoreto, C. Ranchelli, A. Lucidi, P. Murdolo, G. Parlanti, N. DeCicco, A. Tsarpela, O. Annino,
G. Bosco, C. Santeusanio, F. Bolli, G. and DeFeo, P.
(2004). Effects of whole-body vibration exercise on the endocrine system of healthy men.
Journal of Endocrinological Investigation. 27 (4):323-7.
Guinta, M. Cardinale, M. Agosti, F. Patrizi, A. Compri, E. Rigaminti, A. and Sartorio, A.
(2012). Growth Hormone-Releasing Effects of Whole Body Vibration Alone or Combined
with Squatting plus External Load in Severely Obese Female Subjects. European Journal of
obesity; 5:567–574.
Kraemer, W. (1988). Endocrine response to resistance exercise. Journal of Medicine and
Science in Sports and Exercise. 20 (5):S152-S157.
Rittweger, J. (2010). Vibration as an exercise modality: how it may work, and what its
potential might be. European Journal of Applied Phisiology. 108(5): 877-904.
Rudman, D. Feller, A. Nagraj, H. Gergans, G. Lalitha, Goldberg, P. Schlenker, R. Cohn, L.
Rudman, I. and Mattson, D. (1990). Effects of Human Growth Hormone in Men over 60 Years
Old. New England Journal of Medicine; 323:1-6. DOI: 10.1056/NEJM199007053230101.
A. Muller, E. (2010). GH responses to two consecutive bouts of whole body vibration,
maximal voluntary contractions or vibration alternated with maximal voluntary contractions
administered at 2-h intervals in healthy adults. Growth Hormone & IGF Research. 20:
416–421.
79
Topic 2
Precision: Why Medical and Sports-Performance
Professionals Prefer Power Plate®
Coordination and Skill Development A graphic example provided by an Oros® vibration analyzer of the
When a child learns to throw a ball, motor neurons fire in a synchronous Power Plate® sine wave shows the precision of repetition in each
manner to perform the physical action. The process of motor learning is vibration:
dependent upon repetition and interpretation by the movement control
center of the brain (the motor cortex). Over time, the synchronization
of motor neurons firing becomes more efficient and effective (Hebb,
1949). For synchronization of motor neuron firing to occur, repetition
of the action must be precise (Kottke, 1980). From an athlete training
for speed and accuracy to a deconditioned elderly individual improving
balance, this process is the same.
Other WBV platforms exhibit a wide range of sine wave inconsistencies,
Destabilization - Accelerating some varying so much as to reduce the value to motor neuron learning
Coordination and Skill Development to be virtually useless. The following is an example sine wave provided
Whole Body Vibration (WBV) platforms provide a means to accelerate by an Oros® vibration analyzer of another WBV platform:
coordination and skill development by destabilizing the body, forcing
reflexive subconscious neuromuscular action in muscular and
connective tissue to rebalance the body. The vibrations are enough to
cause reflexes to engage, however not enough to cause a user to fall.
Individuals on a vibration platform are put through a repetitive pattern of
destabilization, and the repetition and precision of this movement is the
essence of motor skill development. Power Plate® provides the most precise repetition in the WBV platform
category regardless of loading, thereby providing a superior stimulation
Clinical Research to the nervous system developing balance, and motor skills, in a
Clinical research with elderly and aging populations has shown shorter time frame than with other interventions, as well as increasing
improved balance, circulation, and locomotion with use of WBV. circulation, flexibility, muscular recruitment, and anti-aging hormone
Researchers found that after a 2-month program with elderly subjects, release.
mean age of 72, using strength exercise and once per week WBV,
the walking speed, step length, and the maximum standing time on
one leg were significantly improved over the control group that just Annino, G. Padua, E. Castagna, C. Di Salvo, V. Minichella, S. Tsarpela, O. Manzi, V. &
D’Ottavio, S. (2007). Effect of Whole Body Vibration Training on Lower Limb Performance in
performed strength exercise (Kawanabe, et al. 2007). Similarly, another Selected High-Level Ballet Students. Journal of Strength and Conditioning Research. 21(4),
1072-1076.
study found in women age 60 and above who engaged in WBV three
times per week, statistically significant increases were seen in stability Cheung, W. Mok, H. Qin, L. Sze, P. Lee, K. Leung, K. (2007). High-frequency whole-body
vibration improves balancing ability in elderly women. Archives of Physical and Medical
(Cheung, et al. 2007). These findings were also replicated with high- Rehabilitation. 88:852-7.
level ballet students showing how all populations can respond to the
Hebb, D. (1949). The Organization of Behavior. A Neuropsychological Theory. New York, NY:
motor learning process with WBV (Annino, et al. 2007). Wiley.

Kawanabe K, Kawashima A, Sashimoto I, Takeda T, Sato Y, Iwamato J. (2007). Effect of

Precision of Repetitive Action, the wholebody vibration exercise and muscle strengthening, balance, and walking exercises on
Power Plate Harmonic Vibration walking ability in the elderly. The Keio Journal of Medicine. 56(1):28-33.

When the body makes a neurological change in motor learning/skill

development, precise repetition is required and with WBV, vibration Medicine and Rehabilitation. Dec;61(12):551-61.

precision is key to effectiveness. Power Plate®, because of its higher

standard of precision, has long stood out among WBV products as
the preferred brand of medical professionals, celebrities, and high-
performance athletes. Power Plate® moves in a precisely controlled
triplanar formation, causing vibratory stimulus that is exacting from one
vibration/movement to the next.

© Performance Health Systems, LLC. All Rights Reserved. Power Plate is a trademark of Performance Health Systems, LLC. This product or the use of
this product is covered by US patent Nos. 7563235; D602540; and corresponding counterparts.

80
Topic 3
Power Plate® and the Treatment of
Pre-hypertension and Hypertension
Cardiac Dysfunction
The leading cause of death in the developed world is myocardial
infarction (heart attack), a direct consequence of atherosclerosis or
pumps blood but the walls of the arteries do not move as they should,
causing an increase in blood pressure. As the heart pulses, and the
pressure is higher, the heart has to work harder to contract. The higher
the pressure gets, the greater likelihood an individual will have a cardiac
incident (heart attack or stroke). Atherosclerosis is primarily caused by
chronic dietary habits, but also has environmental and genetic factors.
Conventional exercise reduces blood pressure by increasing the
degree (Casey, et al. 2007).
A Potential Solution via Reflexes
Medical researchers have been studying methods to decrease the
2005,
twenties. (Otsuki, et al. 2008) This research has now given way to a
greater level of understanding of what WBV can do for de-conditioned
Dr. Arturo Figueroa, an associate professor at Florida State University,
the young males that were previously studied, as obese/overweight
females are often not able to engage in conventional exercise. Subjects
weekly over 6 weeks. (2011, 2012) Dr. Figueroa has continued to study
populations who are at greater risk of heart attack and stroke, with
greater levels of de-conditioning. In 2013, he and other researchers
began studying similar protocols with post menopausal hypertension
and pre-hypertension patients. (Figueroa, et al. 2014) Results were also
seen passively with stroke survivors in a parallel study at Florida State
University. Stroke survivors in this study could not engage paralyzed
(Koutnik, et al. 2014) Finally, Dr. Figueroa and his research group
© Performance Health Systems, LLC. All Rights Reserved. Power Plate is a trademark of Performance Health Systems, LLC. This product or the use of
this product is covered by US patent Nos. 7563235; D602540; and corresponding counterparts.
with lower leg strength increase. With conventional exercise, these
two elements are not necessarily correlated.This suggests that WBV
postmenopausal hypertensive and pre-hypertensive women (2014),
in addition to the previous populations studied.
Unlike most WBV platforms, Power Plate moves in a triplanar man
ner
engagement with increased safety. Power Plate has long been
recognized as the world leader in WBV platforms. Dr. Arturo Figueroa
and the Florida State University researchers chose Power Plate as the
Performance Health Systems LLC, or any subsidiary.
Casey DP, Beck DT, Braith RW. (2007).Progressive resistance training without volume
(Maywood) ;232:1228-1235.
Figueroa, A., Kalfon, R., Madzima, T. A., & Wong, A. (2014). Whole-body vibration exercise
training reduces arterial stiffness in postmenopausal women with prehypertension and
hypertension. Menopause, 21(2), 131-136.
Figueroa, A., Kalfon, R., Madzima, T. A., & Wong, A. (2014). Effects of whole-body vibration
with prehypertension and hypertension. Journal of human hyperte
in postmenopausal women
nsion, 28(2), 118-122.
Figueroa, A., Gil, R., & Sanchez-Gonzalez, M. A. (2011). Whole-body vibration attenuates
the increase in leg arterial stiffness and aortic systolic blood pressure during post-exercise
muscle ischemia. European journal of applied physiology, 111(7), 1261-1268.
Figueroa, A., Gil, R., Wong, A., Hooshmand, S., Park, S. Y., Vicil, F., & Sanchez-Gonzalez,
M. A. (2012). Whole-body vibration training reduces arterial stiffness, blood pressure and
sympathovagal balance in young overweight/obese women. Hyperten
667-672.
sion Research, 35(6),
Figueroa, A., Vicil, F., & Sanchez-Gonzalez, M. A. (2011). Acute exercise with whole-
cardiovascular disease, 1(1), 60.
Koutnik, A. P., Wong, A., Kalfon, R., Madzima, T. A., & Figueroa, A. (2014). Acute passive
journal of applied physiology, 114(1), 105-111.
Otsuki, T., Takanami, Y., Aoi, W., Kawai, Y., Ichikawa, H., & Yoshikawa, T. (2008). Arterial
stiffness acutely decreases after whole-body vibration in humans. Acta physiologica, 194(3),
189-194.
Yamada, E., Kusaka, T., Miyamoto, K., Tanaka, S., Morita, S., Tanaka, S., ... & Itoh,
S. (2005). Vastus lateralis oxygenation and blood volume measured by near-infrared
spectroscopy during whole body vibration. Clinical physiology a
203-208.
nd functional imaging, 25(4),
81
 C.

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STRONG SERIES X SERIES BURN SERIES ZEN SERIES

A strength training workout to improve strength A boot camp style class that is an intense A cardio HIIT class designed to incinerate A recovery based 30 minute class incorporating
gains in a full-body 30-minute workout, with an blend of strength, cardio and functional fat and train the heart in just 30 minutes, with yoga, massage, and traditional stretching on
integrated option utilizing dumbbells training, utilizing suspension systems and an integrated option utilizing dumbbells the plate.
or kettlebells. dumbbells or kettlebells. or kettlebells.

Exercise Poster

MAXIMIZE RESULTS
Power Plate® is the global leading vibrating platform to
help you prepare faster, perform better, and recover
quicker.
It makes you feel better by stimulating natural reflexes,
increasing muscle activation, and increasing circulation.
Power Plate enhances any movement, simple or complex,
typically performed on the ground.

30 Hz TIME: 30 - 60 sec SETTING: LOW 4-6 Exercises, daily

Inner Thigh Stretch Single Leg Hamstring Stretch Kneeling Hip & Quad Stretch 90/90 Stretch Kneeling Lat Stretch Kneeling Chest Stretch
Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted
Inner Thigh, Hip and Groin Hamstrings, Glutes Hips, Quads Hips, Glutes Lats, Shoulders Chest, Shoulders

Procedure Procedure Procedure Procedure Procedure Procedure

Place one foot on the platform, leg straight. Bend
standing knee. Sit back to reach desired tension.
Coaching Key
· Maintain good posture and relax your shoulders
Place one heel on the platform and sit back slowly
to reach desired tension. For support, hold on to the
handlebar.
Coaching Key
· Back straight, supporting knee slightly bent
· Flex toe to increase stretch
Place one leg forward and the other bent back on
the platform.
Coaching Key
· Back straight, shoulders relaxed
· Push hips forward to create tension in the hip
· Raise arms to increase the stretch
Sit parallel to the machine, place one bent leg on the Kneel on the floor, knees hip width apart, facing the Kneel on the floor, parallel to the machine, knees
platform, setting the hips, knee and foot at right platform. Place both arms on the platform and push hip width apart. Place forearm on the platform.
angles. Lean towards the bent knee. For support, chest down towards the floor.
hold onto the handlebars. Coaching Key
Coaching Key · Maintain neutral spine
Coaching Key · Maintain neutral spine · Push chest down towards the floor
· Push hips forward · Reach forward with arms and push hips back to
· Maintain good posture reach desired tension

Single Leg Balance Single Leg Balance with Reach Step Up to Balance Single Leg Balance with Excursion 4-Point Stance - Diagonal Push Up to Balance
Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted
Legs Legs Legs Legs Abdominals, Legs Chest, Shoulders

Procedure Procedure Procedure Procedure Procedure Procedure

Stand with one foot on the platform and slightly bend
the standing knee.
Coaching Key
· Engage abdominals and relax shoulders
· Maintain stability in knee and ankle
Stand with one foot on the platform and slightly
bend the standing knee. Reach down toward the
standing leg with the opposite arm. Return to start
position. Repeat.
Coaching Key
· Engage abdominals and relax shoulders
· Maintain stability in knee and ankle
Step up onto the platform with one leg. Hold
position for 2–3 seconds and return to start
position. Repeat.
Coaching Key
· Maintain neutral spine
· Keep standing knee slightly bent
Stand with one foot on the platform, knee slightly Kneel on the platform. Extend one arm and the Place hands wide apart on the platform and bend
bent. Move the outer leg in a semi-circle. opposite leg so that they are hip height and elbows to lower the body. Return to the start
parallel with the floor. position, raising one hand off the platform. Hold
Coaching Key position for 1–2 seconds. Repeat.
· Engage abdominals Coaching Key
· Keep shoulders relaxed · Maintain neutral spine Coaching Key
· Maintain stability in knee and ankle · Engage abdominals · Keep back straight at all times
· Keep fluid motion · Move fluidly between positions

30 Hz TIME: 30+ sec SETTING: LOW 6-8 Exercises, 2-3 times/week

Front Plank V-Sit Glute Bridge Kneeling Back Extension Kneeling Wood Chop Side Plank
Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted
Abdominals, Hips and Shoulders Abdominals Legs, Glutes, and Back Lower Back, Abdominals Abdominals, Arms and Shoulders Side Abdominals, Hips and Shoulders

Procedure Procedure Procedure Procedure Procedure Procedure

Place bent elbows on the platform, feet hip width Sit on the platform. Lean back slightly. Place heels on the platform, hip width apart. Kneel on the platform, back facing the column, Start in a half-kneeling position, lateral to the Place hand on the platform and feet
apart. Keep hands relaxed. Push hips upwards. knees wide apart. Sit back slightly and hold the machine. Holding the strap with both hands, stacked on the floor. Raise hips upwards.
Coaching Key position. rotate upper body until the strap is taut.
Coaching Key · Keep back straight, Coaching Key Coaching Key
· Keep back straight, shoulders relaxed · Engage abdominals · Engage hamstrings and glutes Coaching Key Coaching Key · Keep back straight, shoulders relaxed
· Align from neck to feet, drawing hips inwards · Pull heels towards the body · Maintain neutral spine · Pull on strap to reach desired tension · Align from neck to feet
· Engage abdominals · Engage abdominals · Relax shoulders and engage abdominals · Engage abdominals

Deep Squat Lunge Push Ups Wide Stance Squat Lateral Lunge Bent Over Row
Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted
Legs Legs Chest, Shoulders Legs Legs Upper Back and Shoulders

Procedure Procedure Procedure Procedure Procedure Procedure

Stand on the platform, feet hip width apart. Sit back by
flexing the hips and knees. For support, hold on to the
handlebars.
Coaching Key
· Maintain neutral spine and relaxed shoulders
· Bend knees until desired depth is reached
· Engage abdominals
Stand with one foot on platform and one foot on
the floor or a step deck. Bend at the hips and
knees.
Coaching Key
· Maintain neutral spine
· Bend standing knee to reach desired tension
· Relax shoulders and engage abdominals
Place hands shoulder width apart and bend Stand on the platform, feet wide apart, Stand diagonally to the machine. Place one foot Stand on the floor, facing the machine, feet
elbows to lower the body. Sit back by flexing hips and knees. on the platform and one foot on the floor. Bending hip width apart. Hold the straps, palms facing
at the hips and knees, lean towards the machine. inwards and pull.
Coaching Key Coaching Key
· Keep back straight · Maintain neutral spine Coaching Key Coaching Key
· Engage chest muscles and abdominals · Bend knees until desired depth is reached · Maintain neutral spine · Maintain neutral spine
· Keep chest lifted throughout · Relax shoulders and engage abdominals · Keep knees slightly bent
· Engage abdominals · Avoid leaning into the straps
· Squeeze upper back muscles and abdominals

Deadlift Kneeling Shoulder Press Tricep Dips Bicep Curl Side Raise Front Raise
Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted Muscles Targeted
Legs, Back, Abdominals and Upper Body Shoulders, Arms Upper Arms, Shoulders Arms Shoulders, Arms Shoulders. Arms

Procedure Procedure Procedure Procedure Procedure Procedure

Stand on the platform, feet wide apart and knees Kneel laterally beside the machine. Holding the Sit on the platform, back facing the machine, Stand on the platform facing the column. Hold Stand on the floor, facing the platform. Hold straps Stand on the floor, feet hip width apart, facing
slightly bent. Fix arms in position and drive hips up. strap with one hand, push up towards the ceiling, feet on the floor. Curl fingers around edge of straps, palms facing upwards. Elbows set at a 90˚ at shoulder height at the side of the body, palms the machine. In a shallow squat position, hold the
elbow bent at a 90˚ angle. platform, hands shoulder width apart. Lower angle, pull straps up. facing down. straps at shoulder height, arms extended
Coaching Key the body slowly by bending upper arms. out straight, palms facing down.
· Engage abdominal muscles Coaching Key Coaching Key Coaching Key
· Maintain good posture · Keep strap pulled tight Coaching Key · Keep upper arms close to the torso · Keep elbows and knees slightly bent Coaching Key
· Keep chest lifted · Relax shoulders and engage abdominals · Back straight, feet hip width apart · Keep knees slightly bent · Maintain good posture · Keep elbows and knees slightly bent
· Keep hips close to the machine · Engage bicep muscles and abdominals · Engage abdominals · Keep straps pulled tight
· Engage abdominals · Engage abdominals
· Maintain good posture

40 Hz TIME: 60 sec SETTING: HIGH 3-5 Exercises, daily

Hamstring Massage Quad Massage Outer Thigh Massage Calves Massage Lower Back Massge Back Relaxer
No muscle tension No muscle tension No muscle tension No muscle tension No muscle tension No muscle tension

Procedure Procedure Procedure Procedure Procedure Procedure

Place hamstrings and calves on the platform. Place front of thighs on the platform. Place outer thigh on the platform at a 90˚ Place calves on the platform. Sit on the floor with back against the Sit on the platform, feet wide apart.
angle. platform and mat behind you.
Coaching Key Coaching Key Coaching Key Coaching Key
·Roll legs slowly and push down into platform · Roll legs slowly and push down into platform Coaching Key · Roll legs slowly and push down into Coaching Key · Relax upper body
· Roll hip joint slowly and push down into platform · Push back gently into platform

82
platform · Maintain relaxed shoulders We recommend setting the amplitude to low

We recommend setting the amplitude to low

 D.

Power Plate Users

83
 Athletic Team Users

NBA Atlanta Hawks | Brooklyn Nets | Chicago Bulls | Cleveland Cavaliers | Dallas Mavericks
Denver Nuggets | Detroit Pistons | Golden State Warriors | Houston Rockets | Los Angeles
Lakers | Memphis Grizzlies | Milwaukee Bucks | New York Knicks | Orlando Magic
Philadelphia 76ers | Phoenix Suns | Sacremento Kings | San Antonio Spurs | Toronto Raptors
Wadhington Wizards | NFL Atlanta FalconsBaltimore Ravens | Buffalo Bills | Carolina
Panthers | Chicago Bears | Cincinnati Bengals | Cleveland Browns | Dallas Cowboys | Denver
Broncos | Detroit Lions | Green Bay Packers | Houston Texans | Jacksonville Jaguars | Kansas
City Chiefs | Miami Dolphins | Minnesota Vikings | New England Patriots | New Orleans
Saints | New York Giants | New York Jets | Oakland Raiders | Pittsburgh Steelers | San Diego
Chargers | San Francisco 49ers | Seattle Seahawks | St Louis Rams | Tampa Bay Buccaneers
Tennessee Titans | MLB Arizona Diamondbacks | Baltimore Orioles | Boston Red Sox
Chicago Cubs | Chicago White Sox | Cleveland Indians | Colorado Rockies | Detroit Tigers
Kansas City Royals | Los Angeles Angels | Los Angeles Dodgers | Miami Marlins | Milwaukee
Brewers | Minnesota Twins | New York Mets | New York Yankees | Oakland Athletics
Philadelphia Phillies | Pittsburgh Pirates | San Diego Padres | San Francisco Giants | St Louis
Cardinals | Tampa Bay Rays | Texas Rangers | Toronto Blue Jays | Washington Nationals
MLS Atlanta FC | Chicago Fire | DC United | Houston Dynamo | Los Angeles Galaxy
Minnesota United | NY Redbulls | Orlando City SC | Portland Timbers | NHL Anaheim Ducks
Chicago Blackhawks | Dallas Stars | Detroit Red Wings | Los Angeles Kings | Montreal
Canadiens | Nashville Predators | Ottawa Senators | Pittsburgh Penguins | Toronto Maple
Leafs | NCAA Arizona State University | Auburn University | Baylor University | Clemson
University | Colorado State University | DePaul University | Duke | Georgia Tech | Indiana
University | Iowa State University | LSU | Marshall University | Michigan State University
NC State | North Dakota State University | Northwestern University | Notre Dame | Ohio
State | Oklahoma State University | Penn State University | Purdue | Rutgers | Texas A&M
UC Irvine | University of Akron | University of Alabama | University of Arizona | University of
Arkansas | University of Connecticut | University of Delaware | University of Florida
University of Georgia | University of Kansas | University of Maryland | University of Miami
University of Michigan | University of Minnesota | University of Mississippi (Ole Miss)
University of Missouri | University of Nebraska | University of Nevada - Las Vegas | University
of New Hampshire | University of New Mexico | University of North Texas | University of
Oklahoma | University of Pittsburgh | University of Southern California | University of
Tennessee | University of Texas - Austin | University of Texas - El Paso | University of Virginia
University of Washington | Villanova University | Washington State University
AND MANY MORE!

84
Celebrity Testimonials Celebrity Testimonials

“The Power Plate has dramatically changed my work out. I know that every
muscle in my body is being ignited in ways that you can’t do with regular
training. It’s uses are limitless. I love this machine!”
- Courteney Cox, Actress

“The Power Plate machine is fast and effective strength workout and I like it
before a round of golf because it helps me to be loose and flexible”
- Clint Eastwood, Actor and Director

“I love the new Power Plate machine. Even after only two weeks on the
Power Plate machine I can already see a difference in my legs and
stomach. It is really working, everything seems so much firmer. I love the fact
that I can see results in such short time with such little effort!”
- Elle Macpherson, Model and Actress

Grant Roberts, my trainer for Million Dollar Baby, suggested I get the Power
Plate machine because my schedule doesn’t allow the time I would like for
exercise. I love that with the Power Plate machine, I can get a full work out at
home in next to no time. I really am impressed with the machine’s ability to
target and recruit specific muscles and improve my flexibility at the same time.
It just feels good”.
- Hilary Swank, Actress and Producer

“In my job, it is important I always look my best. With a busy schedule, it’s not
always easy to find the time to exercise. With the Power Plate, I can now do a
quick full body workout at home to suit me. It is so quick and easy and I can
see and feel the results”.
- Rachel Weisz, Actress

“Exercising on the Power Plate machine really does work. Having seen the
results for myself, I’m now a believer.”
- Morgan Freeman, Actor, Director and Narrator

85
Celebrity Testimonials
Celebrity Testimonials

“I love using Power Plate as part of my fitness regime as I can do a really intensive
work out in such a short space of time. As a working mother with a hectic work
schedule, using the Power Plate machine helps me stay in shape without having to
spend hours in the gym.”
- Claudia Schiffer, Model

“The band must be in peak physical form to withstand the demands of daily travel and
nightly performances. The Power Plate machine is that key component in helping us
feel and look our best. Taking it on the road made a big difference”
- Sting, Musician and Singer-Songwriter

“The Power Plate has been instrumental in keeping me energized and healthy when I’m
on tour. With a grand piano on stage and a Power Plate in my suite, I am ready to travel
and perform anywhere in the world. I absolutely love it.”
- Roberta Flack, Singer and Musician

“I think the Power Plate is the fountain of youth!’

- Stevie Nicks, Singer-Songwriter

“ I absolutely love to exercise, it is one of my greatest passions. For me, there is

nothing better than working out on the Power Plate. I go to two 25 minute classes a
week and I can really feel the difference. It’s something that anyone can do to stay fit,
healthy and feeling fabulous”
- Cindy Crawford, Model

“ I love the new Power Plate machine. Even after only two weeks on the Power Plate
machine I can already see a difference in my legs and stomach. It is really working,
everything seems so much firmer. I love the fact that I can see results in such short
time with such little effort!”
- Cher, Singer and Actress

“It is truly amazing that with Power Plate, I can get an entire body workout in no time
flat! While shooting our television show ‘Keeping up with the Kardashians,’ raising kids,
and managing the careers of my three daughters and Bruce, spending hours in the gym
is NOT an option...The Power Plate is FABULOUS!!! My whole family is into it!!!”
- Kris Jenner, Reality TV Paraticipant and Producer

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Health Club and Fitness Testimonials
Health Club and Fitness Testimonials

“We LOVE the Power Plate for many reasons, as it offers a vast array of training modalities to meet the
needs of the client and member. From flexibility, strength, balance, core, power, and massage the
Power Plate is an all-in-one tool that maximizes client outcomes, while utilizing little space. Our members
and clients use it before and after they play tennis or workout, to enhance their overall
readiness to move and play. Within their training sessions they use it to increase strength, power, and
improve neural activation. And everyone’s favorite way to use the Power Plate is to promote quick and
effective recovery through massage.”
- Hayley Hollander, Fitness Director

“We’ve incorporated the Power Plate Personal Training Programme as one of our offerings to
continuously upgrade the fitness experience for our members. From research, we noticed a demand for
shorter personal training duration and naturally members would like to see their results faster. This is
especially true for time constrained urban executives. By applying our Fitness First’s Dynamic Movement
Training philosophy and Power Plates, this combination ultimately results in our members’ feeling and
seeing results faster, as physiologically more systems within the body are engaged during the sessions.”
- Kurt Stocks, Managing Director

“Power Plate has been an integral feature to our Anytime Fitness club in our Functional Training
Room, where they continue to get consistent and extended daily use. As long as our members are
educated on the seemingly endless training options and modes Power Plates has to offer, a high
proportion of them will incorporate them into their regular workout routines. I’ve personally witnessed
a large number of members using Power Plate as their ‘go to’ pre-workout warmup in the form of
regular stretching routines. Our Personal Trainers also benefit from Power Plate, allowing them to
provide a more complete routine for their clients, by regularly incorporating many tried and tested
stability exercises into their training, but having their clients perform these exercises on Power Plate!”
- Ben Bozzoni, General Manager

“At VA Moore Park we experienced a revitalised attendance record for Power Plate classes thanks to the
new Gladiator series. We’ve gone from an underperforming class attendance to full capacity in these
classes, in particular Train like a Gladiator and 360 Degree Abs are consistently full. Our members are
loving the “legs-arms-abs” rotation system in Gladiator 1 followed by the cardio burner at the end of
each circuit. It gives them a chance to challenge their strength in the first 3 exercises and finish off with
a high intensity round at the end. The strength movements are tough and can be regressed to beginner
level whilst being difficult enough to leave an advanced trainee struggling to finish! Can’t wait to roll out
the next round of the Gladiator series”.
- Sarah Newman, Fit Pro Leader

87
 Health Club and Fitness Testimonials
Health Club and Fitness Testimonials

“We’ve had Power Plate here for 8 years. Our members love them. They stretch on them before their
workout and massage post-workout. We also have 6 Power Plate classes per week and offer private
and semi-private lessons.”
- Maureen Wagner, Fitness and Wellness Programs Manager

“There are two programmes designed in our new Power Plate Personal Training Packages, they are
“Weight Loss” and “Performance”. The “Weight Loss” programme caters to almost everyone on
weight management, whilst the “Performance” programme is designed to challenge fitter individuals
looking to challenge themselves - whether improving in their current sports or looking for new
challenges in their workout. The Power Plate Personal Training programmes aim to prepare our body
to move better, loosening up tight joints and muscles. This activates the core of the body before the
main workout. Performing mobility exercises complemented by vibration helps alleviate and enhance
the body to move much more efficiently during the workout.”
- Jacq Ng, Programme Development and Training Coordinator

“Our members enjoy training on Power Plate as it can offer a fast, effective strength and conditioning
workout. Many of our members are now utilising Power Plate for their pre-workout and post work-
out which is becoming a routine within their general workout and helping them realise the benefits.
The most important thing we have found is the encouragement and education on using Power Plate.
Being thorough when showing people routines and ensuring that their understanding of how it works
and how the exercises they are doing will benefit them, keeps them coming back to use Power Plate.
They are definitely a great tool and can be combined with accessories including medicine balls,
ViPR’s™, Trigger Point rollers. The list is endless and so is your creativity for fun packed sessions!
- Jamie Sweeney, Regional Fitness Manager

“Over the last eight years, Power Plate has been a consistent product for our company. It’s a valuable
tool for our staff to incorporate into their programming as well as create meaningful interactions with our
members. Our members enjoy the versatility of the product and it fits in well with Equinox’s focus on
movement and regeneration, key areas of a balance program. We’re also thrilled to be the only health
club chain to have our customized programs offered in the product software.”
- Matthew N. Berenc, Director of Education

“Introduction of the Power Plate vibration equipment into our Personal Training exercise regimen has
given us a competitive edge. It has greatly helped not only in improving the quality and effectiveness
of our training sessions but also had tremendous effect towards the recovery of the members after
intense training. Moreover, it has given us a chance to approach new clients with new training
programs that would have been impossible with traditional exercise equipment”.
- John Chen, General Manager

88
 E.

Spec Sheets

For Small Group / PT commercial studio use equipment

89
Power Plate® pro5™ Accelerates and maximizes results

PrecisionWave Technology™
The pro5 is recommended for health and fitness
facilities offering coached PT / SGT vibration
Patented multidirectional vibration
training workouts.
Helps boost recovery time

Advanced Fitness Level. A complete workout in only 15 minutes

This is the culmination of decades of research and

development in the field of whole body vibration
training. The Power Plate® pro5™ machine brings
the latest technology together to provide a wide
range of frequency and time settings. By letting
you increase vibration levels incrementally, it can
take you as far as you want to go with your fitness
goals while letting you move at your own pace.
The large plate surface provides vibration to more
parts of your body. More plate surface also means
more exercise options. This machine is ideal as
a home health solution and it’s also a proven
success in commercial settings for wellness,
beauty, fitness, active aging, sports performance,
medicine, or rehabilitation.

The Power Plate® pro5™ brings the effectiveness

of whole body vibration training into the small
group training studio environment, providing your
clients with a highly motivational, engaging, and
results-driven way to enjoy exercise. Welcome to
the future of your workout.

powerplate.com
 Start
Repeat

Frequency

Time

Power Plate® pro5™ Features 71-PR5-3100

Color (Standard)
Dimensions (W x D x H)
Platform Dimensions (W x D)
Weight
Power Supply
Nominal Power in Operation
Maximum Load
Operation
DualSync™Twin Motor System
Precision Wave™ Technology
Frequency/ Pre-set Frequencies
Time Selections
Amplitude / Vibration Setting
71-PR5-3200
Silver or Black
34in x 43in x 61in / 87cm x 109cm x 155cm
34in x 37in / 87cm x 93cm
328lb / 149kg
90-240 VAC, 50/60Hz, Universal Voltage
200-225W
400lb / 182kg
User-friendly interactive display with Stage 2 accreditation from the Inclusive Fitness
Initiative (IFI)
DualSync Twin Motor System maintains precise balance at any frequency and
amplitude level, allowing perfect synchronisation of vibration for maximum muscle
response and efficiency
High-fidelity harmonic vibration system that provides uncompromising performance
for unsurpassed results
25-50Hz / 30, 35, 40, and 50 Hz
30, 45, or 60 seconds / up to 9 minutes
Low or High

Certifications CE and EMC; RoHS / WEEE compliant CB, NRTL, C-NRTL, PSE MDD certified FDA
listed as Class 1 device, 501k exempt
Warranty 3 years hardware / 1 year electronics / 1 year labor
Key Features Secondary timer and controls

Push-Up Squat w/Static Strap Calf Stretch

Performance Health Systems LLC (877) 877-5283

401 Huehl Rd., Suite 2A info@powerplate.com
Northbrook, IL 60062 powerplate.com
Power Plate® pro7™ Accelerates and maximizes results

PrecisionWave Technology™
The pro7 is recommended for health and
fitness facilities offering (unassisted) open
Patented multidirectional vibration
equipment access in addition to coached PT
/ SGT vibration training workouts.
Helps boost recovery time

A complete workout in only 15 minutes

The Ultimate for Performance.

Achieve functional training results like never
before with the Power Plate® pro7™.
Scientifically proven to get results in half the
time of traditional programs, your clients will
feel the difference in just one session. The
pro7 is the first commercial vibration training
machine to feature an integrated LCD touch
screen with Functional Interactive Training
(F.I.T.) software, taking clients through every
stage of their Power Plate program. Equipped
with embedded proMOTION™ multidirectional
cables with variable resistance and the largest
Power Plate platform available, training clients
on the pro7 is limited only to your imagination.

Functional training made simple.

powerplate.com
 Complete programs Express Workouts

Single Exercises
Manual Mode

Sweat-resistant touch screen

Power

Power Plate® pro7™ Features 71-PR7-3150

Color (Standard) Graphite
Dimensions (W x D x H) 38in x 46in x 61in / 96cm x 116cm x 155cm
Platform Dimensions (W x D) 38in x 32in / 96cm x 81cm
Weight 410lb / 186kg
Power Supply 100–240V, 50/60Hz, Nominal Power: 160-265W, Universal Voltage
Maximum Load 500lb / 227kg
STAX™ Advanced Stabilization and Compensation System
Operating System Android 5.1
USB Port/ Hub USB 1.0 Port x2 (1 external, 1 internal service port)
Net Access 10 /100M Ethernet
Upper Display 10 1in LCD Display (800 x 480 pixel)
Audio 2 recessed speakers with headphone option and volume control
G-Factor™ Settings 0-8 (with 27 sublevels of intensity)
DualSync Twin Motor System maintains precise balance at any frequency and
DualSync™Twin Motor System amplitude level, allowing perfect synchronization of vibration for maximum muscle
response and efficiency
High-fidelity harmonic vibration system that provides uncompromising performance
Precision Wave™ Technology
for unsurpassed results
proMotion™ Dynamic Vibration
Three-position tension adjustment; embedded with modular attachment option
Technology
Frequency 25 - 50 Hz

Time Selections 0-9 minutes (15 second increments)

Amplitude / Vibration Setting Low or High

Certifications CE and EMC; RoHS / WEEE compliant CB, NRTL, C-NRTL, PSE MDD certified FDA
listed as Class 1 device, 501k exempt
Warranty 3 years hardware / 1 year electronics / 1 year labor

Push-Up Squat w/Static Strap Calf Stretch

Performance Health Systems LLC (877) 877-5283

401 Huehl Rd., Suite 2A info@powerplate.com
Northbrook, IL 60062 powerplate.com
 F.

Resources and Links

Power Plate Website

URL: https://powerplate.com

Power Plate Research

URL: https://powerplate.com/research

Power Plate Products

URL: https://powerplate.com/models

Power Plate Testimonials

URL: https://powerplate.com/trusted

Power Plate Videos

URL: https://powerplate.com/videos

Power Plate in the News

URL: https://powerplate.com/videos

Power Plate Registration

URL: https://powerplate.com/registration

Power Plate Fileshare

URL: https://fileshare.phsglobal.com/pp/studios

Power Plate On Demand

URL: https://powerplate.com/ondemand

Power Plate TV
URL: https://powerplate.tv

Power Plate App is available as a free download

for all mobile devices, by searching ‘Power Plate’
in the iTunes App store or Google Play.

94