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Strength and power training for the aging

umiami

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.

Core Training on Bravo

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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.

Arc training for sprint speed

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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.

Strength training with the Arc

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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.

Machines as an alternative to free weights

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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.

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