Vibration training

October 29, 2001

Recently I entered this list and so I am unaware of earlier discussions about

this topic, but the recent postings give enough room for another contribution

from my side,

Unfortunately there seems to be a misunderstanding about the phenomenon of

vibration training and its effects.

As a coach in explosieve and strength sports, I am using vibration training in

the training of elite athletes for more then three years on a daily base.

First of all: the effects of vibration depend on the

-frequency (Hz)

-amplitude (mm)

-acceleration ( G )

-duration

-localization

As far a whole-body-vibration is concerned, e.g. standing on a platform, more

beneficial effects are described than eliciting a stretch-reflex in the muscle:

-increase in peripherical circulation,

-changes in hormonal production ( testosteron increases, growth hormone

increases, cortisol decreases)(1)

-increase in bone density (2)

Likely (under investigation):

-increase in articular cartilage and increase in tensile strength of tendons

The five parameters mentioned above are extremely important since the window of

benefit is rather small.

And reports about people who just build " something that vibrates " indicate that

the difference between beneficial and destructive vibration is small. Buyer

beware!

How do you know if vibration works?

Check it out with EMG, the stretch reflex leads to a higher EMG response so it

means the muscle are working hard.

The right frequency is an important factor for the effect of vibration.(3)

How do you know what the right frequency is?

Prof. Bosco, one of several pioneers in the research of explosive strength, who

developed the Nemes or Neuromuscular Mechanical Stimulation machines, developed

a device in which one stands on the platform witth an EMG electrode attached on

the vastus lateralis. This Nemes vibrates with 20 Hz for 5 secs, and then shifts

to 25-30-35-40-45-50-55 Hz (each 5 secs) and registers the EMG response of the

muscle for each frequency. The computer stores the frequency with which the

highest EMG output was recorded and so one knows his/her own individual optimal

frequency.

Literature:

1-Bosco, C; Iacovelli, M; Tsarpela, O; Cardinale, M; Bonifazi, M; Tihanyi, J;

Viru, M; De Lorenzo, A; Viru A: Hormonal responses on the whole body vibration

in man; Eur.J.Appl.Physiol. Vol.81, 2000, pg.449-454.

2-Rubin,C.T; , S; Bain, S; Mallinckrodt, C; McLeod, K: Low mechanical

signals strengthen long bones; Nature, Vol.412, August 9, 2001, pg.603-604.

3-Siggelkow, S; Kossev, A; Schubert, M; Kappels, H.H; Wolf, W; Dengler, R:

Modulation of motor evoked potentials by muscle vibration: the role of vibration

frequency; Muscle Nerve, Vol.22, 1999, pg.1544-1548.

-Bosco, C; Cardinale, M; Tsarpela, O; Locatelli, E: New trends in training

science: The use of vibrations for enhancing performance; New Studies in

Athletics, Vol.14, No.4, 1999, pg.55-62.

-Issurin, V.B; Liebermann, D.G; Tenenbaum, G: Effect of vibratory stimulation

training on maximal force and flexibility; J.Sports

Sci. Vol.12, 1994, pg.561-566.

-Bosco, C; Cardinale, M; Tsarpela, O; Colli, R; Tihanyi, J; von Duvillard, S.P;

Viru, A: The influence of whole body vibration on

jumping performance; Biology of Sport, Vol. 15, No.3, 1998, pg.157-164.

-Bosco, C: Methods of functional testing during rehabilitation exercises; in:

Paddu, G; Giombini, G; Selvanetti, A:(Red.): Rehabilitation of sports injuries.

Current concepts. Springer Verlag, Berlijn, BRD, 2001, pg.11-22.

-Bosco, C; Colli, R; Introini, E; Tsarpela, O; Madella, A; Tihanyi, J; Viru, A:

Adaptive responses of human skeletal muscle to vibration exposure; Clin.Physiol.

Vol.19, No.2, 1999, pg.183-187.

In German language:

-Becerra Motta, J.A; Becker, R.R: Die Wirksamkeit der Biomechanische Stimulation

(BMS) in Verbindung mit traditionellen

Methoden der Kraftausdauerentwicklung im Schwimmsport; Leistungssport Vol.31,

No.2, 2001, pg.29-35.

-Klyscz, T; Ritter-Schempp, C; Jünger, M; Rassner, G: Biomechanische

Stimulations Therapie (BMS) zur physikalischen

Behandlung des arthrogenen Stauungssyndroms; Hautarzt, Vol.48, 1997,

pg.318-322.

Henk Kraaijenhof

Logger 278

1186 RZ Amstelveen

Holland

Tel/fax+31-20-6439794

Email henkra@...

----- Original Messages-- -----

Someone wrote:

<<I was wondering how this type of " vibration training " should be

incorporated in one's training. Could you provide an example of such a " stress

workout? " >>

Hobman wrote:

<.... The vibration training is simply a person with two sticks drumming on

the bar as I lift sub-maximal weights, which will also be done once per

week....>

Courtenay Schurman wrote:

<With all the talk a few months back about vibration training and its

potential assistance in speeding healing, I found our experiences with

low-grade vibrations to be quite interesting.>

Casler writes:

<Vibration Training seems to be a viable training concept and it seems there

has been a lot of parallel " thinking " going on. Many years ago before

joining the lists, (in fact before I hadn't even heard of the internet) I

had been working on the concept of " cyclic force " application system and a

device for force controll to an exercise machine. (that patent issued in 1982

I think)

Finally yesterday, I received word from the US Patent office that a device I

had submitted will soon be a " granted " patent rights. This device is the

heart of the BIO-FORCE Force application system. It allows a computer

controlled application of forces to an exercise device. (not a new concept

but this device does things other can't)>

Mel Siff:

*** At various Supertraining Camps I taught , Courtenay and many others

a simply way of applying

vibration training manually. You simply strike the bar with hands (like a

skilled drummer) or a stick to impose a suitable degree of rhythmic or random

vibration loading during various stages of a given lift to facilitate

stronger production of the myotatic stretch reflex. I have also fitted high

speed, large volume pumps in our deep jacuzzi so that we can impose strong

pulsating water pressure on many muscle groups. Manual vibration loading is

free and you can take it anywhere. For the jacuzzi method, you have to visit

us in Denver!

Casler:

<In the general scheme of things, these machines we have designed have a

" gravity based " Primary load, (weights or weight stack) coupled with this

" patented device " which allows any type of " force overlay " desired. How does

this relate to " vibration training " ?>

Well, getting back to my original " cyclic force application " concept. It

doesn't take a rocket scientist to track the general forces involved in

weight training. Usually it is a mass/force/speed calculation which is not

my area (I'm sure Mel will correct me here), but that is not the significant

thing.>

Mel Siff:

*** Actually it is very difficult indeed to track forces, their transmission,

attenuation and application from point to point and joint to joint

multi-dimensionally in human biomechanics. The measurement of force in the

form of soft tissue tension in various actions is even more daunting and well

nigh impossible. Cyclical loading can create certain potentially serious

problems because that can set up resonances in different subsystems and

organs of the body, as I mentioned some months ago in earlier letters on this

topic. Nobody is entirely sure about the long-term safety of such devices,

especially in a commercial training facility. Until such time that

scientists have proved the long term safety for a large population spectrum,

I certainly would hesitate to allow the general public access to such

devices.

Casler:

<This device allows either closed loop or open loop operation (which means it

can be preset for forces curves, or it can provide forces based on a sensed

force calculation during the exercise).

How does this affect vibration training? Well, it would allow us to program

in " ANY " cycle and amount of force we want at any place in the repetition

eccentric or concentric.

I wrote about this, some time ago when " vibration " training was a topic. My

original concept was simple and came from two sources.

1) As unbeleivable as it sounds, (don't laugh) I used to do barbell squats on

a haywagon pulled through a hay field at a rather high speed. I bet you

haven't heard that one before. I was only 13 or 14 years old, but I wanted

to do my leg routine while I worked on the farm. Talk about vibration and

instability!!!! Very dangerous and probably much like " squatting " while

skiing moguls. Some visual ehh? Did I ever mention the Bench Pressing the

Amish Buggy routine? ( ; >V)

2) my second inspiration was based on the Bannister's 4 minute mile

training concept.

It was very simple. Bannister's concept was to run four one-minute 1/4 miles

with a space in between them. He progressively reduced the space until they

were run together. I chose to do the same thing, but by controlling the

forces inside each rep. This means we could " cycle " a small force spike into

small segements of each rep. This would allow us " over time " to adjust the

valleys up to the " spikes " . Now with this invention, these cycles can be 10

cycles to a rep or 10,000 to a rep. If you want to get really out there

realize that you can even program in " random " spikes within safety

specifications (unlike my " haywagon " escapades which had no safety feature).

The potential is very intriguing.

The other " cool " aspect is the cycle can be of any force magnitude (within

the capabilities of the device) desired. My original thinking (circa 1980

when I filed for the first version of this patent) was to provide a

controlled " pulsing " force during the eccentric rep. This would provide some

very interesting proprioceptive sensorimotor/force activity in the muscle.

My thinking at the time was that since the greatest muscle tension forces

seem to be experienced at the end of the stretch/shortening cycle, (and

creating greater muscle tension was a goal of mine at the time) If I could

create multiple SSC like cycles within a rep, it " might " be valuable.

Mel Siff:

*** Are you using the term " stretch-shortening " in its usual 'plyometric'

sense or are you applying it to refer to the reflexive production of muscle

tension in a typical flexion-extension exercise in the gym?

If you are referring to the relationship of external joint torque to internal

muscle tension, this is not true - while the largest torque may be produced

at large joint angles, the lower mechanical advantage at smaller joint angles

often means that muscle tension is greater there. In one of the sections of

my PhD, I examined the relationship between muscle tension, EMG and joint

angle, as did a later MSc student of mine and we found that this happened

regularly in many resistance exercises.

Casler:

<It seems others have approached " vibratory stimlation " from the other

direction. That is, they have started from providing " high frequency "

vibrations that have certainly caused some interesting results. Luckily my

patent allows the capability of frequency (and load) to be adjusted and

controlled.>

Mel Siff:

*** Not exactly correct - various workers have been using a wide range of

relatively low frequencies

9 as low as 1-3 Hz) and amplitudes of vibration, especially in military and

occupational biomechanics settings

for many decades. One can commercially purchase mechanical " actuators " or

shakers, such as those which we have used in civil engineering research for

many years. Only recently have Western strength scientists and coaches

started picking up on some old Russian vibration research from the 1970s or

so that was reported in the Soviet Sports Review a long time ago.

Unfortunately, some of us on this list who would love to share some more

details on this sort of training cannot do so yet because it is associated

with original postgraduate or commissioned commercial research. Until then,

we are compelled to talk in fairly broad generalisations, as you have.

These are some of the reasons why I devised that simple and free " manual

vibration facilitation " method to enable anyone to apply this method at any

level they wish. In introducing that concept, I was simply expanding upon

the repertoire of PNF (Proprioceptive Neuromuscular Facilitation) methods of

muscle activation (some of these being summarised in Ch 7 of " Supertraininng "

2000).

Casler:

<I have been told that there are all types of devices from the " vibrating

platform type " to the " vibrating device or bar " that offer some type of

vibration. I find this type of training concept stimulating and feel that

upon greater exploration it will yeild some incredible results in the future

(especially now that there are devices- including mine - that allow these

types of control) >

Mel Siff:

*** Some of the research has certainly shown some apparently large acute and

short-term increases in strength and power, but results reported from

prolonged or chronic use seem to suggest rapid habituation and much slower

progress. Remember that vibration is but one of many different forms of

neuromuscular facilitation, so we should temper our initial enthusiasm with a

bit of patience.

Casler:

<This technology also offers some significant challenges. Of course it is

easy to " bolt " this device on any number of strength machines " write up " some

control software and " BAM " (was just watching Emeril) you have

" cyclic/pulse/vibration force abilities. The challenge is to provide this

ability in more complex machines (as many of you know, I am quite critical of

most machines) that offer less restrictions and allow this technology to be

applied in 3 planes of motion, with forces and planes controllable. (for

those with a good imagination, this allows us to train in a 3-D force/plane

environment and by adjusting the forces in those planes, we can adjust the

stability of the exercise from " unstable to stable " ) Imagine a 45 degree

angle push press or front squat in free space.>

Mel Siff:

*** Applying forces in 3-D is not the most crucial part of training, as all

the latter-day evangelists of " functional training " seem to believe. What

is far more important is using any degree of external dimensionality of

functioning to produce multi-dimensional and multi-faceted storage and

control within the central nervous system computer and command centre,

distributed at motorsensory levels above and below the level of the spinal

motoneurons. The value of good old " Pavlovian " conditioned reflex training

applied in the sports conditioning situation should never be underestimated,

especially if one expands the concept of conditioning to include cognitive

and non-cognitive processes, local reflexes and central command (see Ch 8 of

" Supertraining " 2000 for a systems model of this process).

Dr Mel C Siff

October 29, 2001

Henk Kraaijenhof wrote:

> How do you know what the right frequency is?

> Prof. Bosco, one of several pioneers in the research of explosive

> strength, who developed the Nemes or Neuromuscular Mechanical

> Stimulation machines, developed a device in which one stands on the

> platform witth an EMG electrode attached on the vastus lateralis.

> This Nemes vibrates with 20 Hz for 5 secs, and then shifts to

> 25-30-35-40-45-50-55 Hz (each 5 secs) and registers the EMG response

> of the muscle for each frequency. The computer stores the frequency

> with which the highest EMG output was recorded and so one knows

> his/her own individual optimal frequency.

Very interesting. I know next to nothing about many of the methods

and processes involved in this, but this frequency is an indicator of

a kind of neuro-mechanical synchronization, so it should be a function

of a whole bunch of variables (length/mass/density/stiffness of

muscle, mechanical properties of non-contractile tissue, neurological

processes, etc.). Is the frequency fairly constant for a given

individual, or does it vary over time (days, weeks, months)? Does the

amplitude of the vibration affect the frequency of max repsonse? If

one watched a different muscle's response (say, VM, hamstrings,

glutes, gastrocs, ...), would a different frequency be identified

(implying that one could effectively target a given muscle)? I

presume the trainee is standing in a knees-unlocked position: does

the effect of frequency on the amplitude of the EMG response depend on

the specific stance (e.g., amount of knee bend)?

How does this frequency correlate with the frequencies/patterns used

in electrostimulation? I presume they have quite different effects.

Wayne Hill

Westborough, MA

October 30, 2001