Vibe Machines

Russian Vibration Training:
The Mikheev Method Page 30
"Special intense exercises involve loading additional resistance on the body while training with vibration.Often,additional weight or partner resistance is used to increase the load.Intense exercises can be performed statically by isometrically holding a position with an additional load or dynamically by using ordinary basic,balanced,or shifted exercises with an additional load.
Intense exercises are the most complex and impactful forms of SBA exercises and proper progression needs to be used before these exercises can be performed safely and effectively."
SBA =Stimulation of Biologic Activity
 
One month breaks in Vibe training for strength.
Trisets are recommended for strength
Triceps
One Vibe for warmup
Two other movements with weights
Nonstop
 
No vibe
Bullworker straight arm kneeling compression 60-70 per cent per cent/
Combined with
Breathing vacs 60-70 per cent
30 seconds/
Then bend laterally right then left and back while maintaining the vac
4 reps
 
Light legs day at the gym last night.
Roller Wheel Rollouts
Large diameter wheel
Partial rollouts and contractions,serratus working hard
Five reps
Overhead hard vacs,breathing hard
 
Isometric press down and lat engagement,seated
Body needs some heavier weight but chest pumps are better and easier than the gym.
Lunge position on the Vibe
Attempt to do a hamstring curl
Felt good
 
Placed the smaller vibe on a plyo box
Single leg step up position
No lift off
Stretch the hips
60 seconds
 
This worked the upper legs and hams,hips.
Do prone hip thrusts off the Vibe
Hold and stretch out the anterior scalenes.
Hams,Erectors,Neck all feeling it.
 
Forgot that I held the reverse lunge position,rear foot on the Vibe
Outer sweep is sore,vastus nothing.
15 seconds
 
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