Lower extremity power is valuable in a variety of sports and athletic endeavors. Many existing protocols focus on plyometrics or strength training to increase vertical jump height, a measure of power. This study sought to quantify the effects of a 10 week training progression involving strength, endurance, and power developing exercises. A variety of exercises were developed utilizing the Cybex Bravo, Arc Trainer, and Eagle Leg Press, in addition to other equipment such as medicine balls and elastic bands. As a result of this protocol, 5 physically active individuals saw an average vertical jump increase of 3.9 inches in addition to significant increases in several other measures of lower extremity force production and absorption. These data suggest that a novel protocol involving progressing focuses and a variety of different exercises was effective at increasing lower extremity power in a physically active population. Future studies should compare a similar protocol to ones focused on plyometrics.
This paper is a description of the improvements in isoinertial strength and power following 12 weeks of training on a Cybex Arc Trainer. The subject was a 54-year-old woman (weight 60.9 kg, height 1.70 m) at a moderate level of fitness who had not been training for at least 12 weeks prior to the case study. Training took place an average of 2-3 times per week for a duration of between 20 and 30 min. (average 25 min) at a resistance progressing from 15 to 18 and incline beginning at 7 and ending at 10. Subject varied the use of interval and steady state training. Isoinertial strength was measured using pneumatic leg press, and anaerobic peak and average power production as measured using a 30s Wingate test on a mechanically braked cycle ergometer. Leg extension strength increased from 642N to 807N (25.7%), while leg extension power increased from 105W to 115W (9.5%). Peak power during the Wingate test improved from 266.3W to 321.1W (20.6%) and for Average power from 189.0W to 282.2W (49.3%). Our results show substantial increases in isolated leg strength and power, as well as in anaerobic mechanical power as a result of 12 weeks of unsupervised training in our 54-year old female subject. We suggest that controlled studies using an appropriate sample size and targeted training group be done to ascertain the generalizability of these findings.
A standing plank protocol using the Cybex Bravo to aid in a post-therapy shoulder strengthening program
A subject increased maximum abdominal plank time 155% following a five week, post-therapy shoulder strength training program including the Cybex Bravo to perform a standing plank. The standing plank elicits similar muscle activation compared to a traditional plank, without the requirement of having to support all of one’s body weight.
Incorporating the Cybex Arc Trainer into an ultramarathon training program
Replacing two running workouts per week with Arc Trainer workouts allowed for improved recovery rates during ultramarathon training. Incorporation of the Cybex Arc Trainer as cross training during running programs may help improve recovery rates amongst high mileage runners.
The effects of an eight-week training program using the Cybex Arc Trainer on maximum sprinting speed of an elite female soccer player
A female high school soccer player experienced an increase in maximum back squat and top speed after utilizing the Arc Trainer in an eight week power training program.
The effects of a Three-Week Power Training Program Using the Cybex Arc Trainer on Maximum Back Squat Strength
Replacing a lower body strength training routine with an Arc trainer power program resulted in increased maximum squat strength in a subject with lower back pain.
The effects of a Cybex Arc Trainer power and endurance training program on perceived knee pain and first-time marathon performance
A subject was able to reduce knee pain during the last five weeks of a marathon training program by replacing one running day with an Arc Trainer workout. The Arc Trainer may be a good option to maintain cardiovascular fitness during periods of reduced running due to injury.
Leg press training to improve power and speed performance in inexperienced athletes
Replacing free weight strength exercises with a leg press is a viable alternative for injured or inexperienced athletes.
Increased four mile fitness time following an eight week Arc Trainer based program
An eight week training program involving the Cybex Arc Trainer and light strength training resulted in increased overall running fitness, despite no running during this time. In addition, the subject reported less pain in the Achilles tendon, suggesting that the Arc Trainer provided a valuable alternative to running while recovering from a lower extremity injury. The Arc Trainer can potentially be a valuable addition to any training regimen, especially those whose training is limited due to injury.
Improvements in speed and jumping ability after a six-week Cybex Arc Trainer and Leg Press protocol in a recreational athlete
An athlete, who was plateauing with respect to strength and speed, experienced increases in speed and jump height following a leg press and arc trainer-based program.