Workouts

POWERDOT WORKOUTS

EVOLVE YOUR TRAINING

The app will walk you through the initial setup of your device, including syncing the pods with your phone. Once you’ve completed the initial setup you can immediately select the training program that suits your needs.

Everyday Programs

Everyday Programs are the perfect place to start your journey to your individual Powerdot training progression.

Designed to assist in the essential rest and recovery required between training sessions to develop full payoff from the previous training session. Use the following programs on a regular basis to make your next training session the best performance yet.

ACTIVE RECOVERY
Reduces blood lactate accumulation and speeds up muscle recovery after a hard training session.
Use within 2 hours after intensive training.
DURATION: 21 MINUTES
TARGETS: TYPE I MUSCLE FIBERS
EXTENDED RECOVERY
An extended version of the Active Recovery program. Runs longer for a better recovery.
Use within 2 hours after intensive training.
DURATION: 35 MINUTES
TARGETS: TYPE I MUSCLE FIBERS
MASSAGE
Temporarily increases blood circulation in the area applied, promotes muscle relaxation. Great add-on for your rest days.
Apply during your rest periods.
DURATION: 20 MINUTES
TARGETS: TYPE I MUSCLE FIBERS
WARM UP/POTENTIATION
Increases muscle contraction speed and prepares muscles for the maximum output. Potentiation Program is a great warm-up tool.
Use as advanced warm up before important events and competitions.
DURATION: 4 MINUTES
TARGETS: TYPE I MUSCLE FIBERS

JOSH BRIDGES

With 3 Top 10 CrossFit Games finishes to his credit, Josh Bridges is better described simply as one of the world’s top pound-for-pound athletes.

Josh Bridges

With 3 Top 10 CrossFit Games finishes to his credit, Josh Bridges is better described simply as one of the world's top pound-for-pound athletes.

Performance Programs

As your muscles develop a foundation of familiarity to EMS via the general programs, your level of EMS training background increases over time.

Think of the Performance Programs as key workouts. Just like a beginner to working out in the gym would only start with 1-2 sessions a week, the EMS Performance Programs should start with 1-2 sessions a week for the beginner EMS user.

MUSCLE ENDURANCE
Improves muscle endurance and resistance to a fatigue. Assists in developing a higher absolute intensity over a given volume at greater ease, improving muscle’s ability to increase the rate of lactic acid removal.
Use up to 5 times a week per muscle group, before your endurance workouts.
DURATION: 46-53 MINUTES
TARGETS: TYPE I MUSCLE FIBERS
RECOMMENDED MUSCLE GROUPS:
ADDUCTORS, DELTOIDS, GLUTES, LOWER BACK, TRAPS, WRIST FLEXORS/EXTENSORS
5 Levels
STRENGTH ENDURANCE
Improves muscle ability to resist intense and prolonged effort, muscle tone and definition. Assists in ability to sustain higher intensities of exercise for short time frames.
Use up to 4 times a week per muscle group, before or after your strength endurance workouts.
DURATION: 32-42 MINUTES
TARGETS: TYPE I, SOME OF TYPE II MUSCLE FIBERS
RECOMMENDED MUSCLE GROUPS:
ABS, ADDUCTORS, CALVES, DELTOIDS, GLUTES, LATS, LOWER BACK, TRAPS, WRIST FLEXORS/EXTENSORS
5 Levels
STRENGTH
Improves muscle strength. Great in complementing strength training sessions with the major focus on pushing, pressing and pulling training.
Use up to 3 times a week per muscle group, in between or after your strength training workouts.
DURATION: 25-28 MINS
TARGETS: TYPE II MUSCLE FIBERS
RECOMMENDED MUSCLE GROUPS:
BICEPS, HAMSTRINGS, PECS, QUADS, TRICEPS
5 Levels
Quick Workout
EXPLOSIVE STRENGTH
Focuses on rapid muscle strength development. Great for overcoming plateaus in your strength or speed training, complements well your plyometric workouts.
Use up to 3 times a week per muscle group, in between or after your strength training workouts.
DURATION: 25-28 MINS
TARGETS: TYPE II AND TYPE IIx MUSCLE FIBERS
RECOMMENDED MUSCLE GROUPS:
BICEPS, HAMSTRINGS, PECS, QUADS, TRICEPS
5 Levels
Quick Workout
RESISTANCE
Improves muscle ability to resist intense and prolonged effort, increases muscle hypertrophy (muscle cross-sectional area). Assists in creating strength gains toward movement, speed, and ground reaction force on the field or court.
Use up to 3 times a week per muscle group, in between or after your usual workouts.
DURATION: 21-24 MINS
TARGETS: TYPE II MUSCLE FIBERS
RECOMMENDED MUSCLE GROUPS:
ABS, BICEPS, CALVES, HAMSTRINGS, LATS, PECS, QUADS, TRICEPS
5 Levels
Quick Workout
MANUAL SETTINGS
Configure you own custom program by using Manual Settings feature.
Next-gen level of tuning and customization of important stimulation parameters for the Performance Programs.

Powerdot App

Workout sessions are initiated and controlled via a companion mobile app available on iPhone and Android

Explore The App
;