Heart Rate VersaPulley Quick start guide

VERSAPULLEY OPERATIONAL MANUAL
VersaPulley is manufactured in the USA. VersaPulley is a registered mark of Heart Rate Inc. ® 2003 / 2014

Table of Contents
Page
What is VersaPulley?...................................................................................................................... 2
What is MV2 Resistance?............................................................................................................... 3-4
How to Use VersaPulley……………………………………………………………………………………………………………. 4
How to Adjust Handle along Rope……………………………………………………………………………………………… 5
Adding / Changing Flywheel Weights………………………………………………………………………………………... 6
IPU Display (optional upgrade) ……………………………………………………………………………………………………… 7
Foot Pounds vs Watt Seconds Chart …………………..…………………………………………………………………… 8
Quick Start Guide …………………………………………………………………………………………………………………….. 9
Three Key Movement Planes …….……………………………………………………………………………………………… 10
Types of Training Available……………………………………………………………………………………………………… 11-18
VersaPulley Hardware for Assembly…………………….…………………………………………………………………… 19
VersaPulley Assembly………………………………………………………………………………………………………………. 20 - 23
Specifications……………………………………………………………………………………………………………………………. 24
Maintenance……………………………………………………………………………………………………………………………. 25
Rope Change……..……………………………………………………………………………………………………………………. 26-28
Warranty………………………………………………………………………………………………………………………………….. 29

In order to fully understand the new exercise technology described in this manual it is
recommended that you start by reading the Glossary of Terms on page 18.
What is a VersaPulley?
What Is VersaPulley? The VersaPulley trains “Reactive Strength” it is the link to becoming strong and
fast. Reactive Strength is defined as the ability to absorb force in one direction, and rapidly change
and apply more force in the opposite direction (quickly switch from eccentric to concentric).
VersaPulley accomplishes this using MV2 technology which is a patented rotating inertial flywheel for
the resistance.
Non-Impact Reactive Strength: Your Missing Link
What?
Reactive strength is a unique and often overlooked
component of training. It is defined as the ability to
absorb force in one direction, and rapidly change
and apply more force in the opposite direction
(quickly switch from eccentric to concentric).
The Force Time graph shown to the right shows an
athlete who has poor reactive strength, indicated
by the large decrease “Force Dip” in the middle.
This is a loss of Force or Energy as the athlete
makes a transition from one direction to another.
The dotted line is an ideal curve, marked by no
loss of Force and sufficient reactive strength,
Why?
Reactive strength serves as the link between
traditional strength training and high speed skills
like sprinting and throwing. Reactive strength is
the link between being just strong and being strong
and fast. Failing to properly incorporate reactive
strength into your training program could be the
missing ingredient to improving your performance.
How?
Generally, plyometrics or jumping have been the primary means of improving reactive strength as
they require great coordination, nervous system input, and body control. However, these benefits
also make such movements difficult to perform frequently due to the stress. Athletes that are in-
season, injured, or sore should heed cause from these hard impacts associated with landing and
jumping. However, inertia training with a weighted flywheel effectively incorporates the strength and
speed balance of reactive strength, as the goal is to move the cone as fast as possible, stop it and
start again. The unique aspect is the lack of impact, as the feet remain planted on the ground
throughout the movements, placing less stress on the joints while still providing a great inertial loaded
stretch/shorten stimulus to the muscles and nervous system.
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When?
As mentioned, the main benefit of the flywheel is inertia, which is the building of resistance due to
increasing speed, like a big rock rolling downhill. This inertia becomes so great that it overloads the
muscles to cause eccentric contractions, which has crucial performance and healing benefits.
From a performance standpoint, this eccentric strength determines your finishing movement, or
concentric force production. As far as injury prevention, eccentric exercise has proven to be a well-
accepted treatment method for injuries such as tendinopathies, like jumper’s knee or tennis elbow.
Summary
You need reactive strength training to avoid the “Force Dip”, and if you are active, you need to
provide non-impact eccentric stimulus to avoid and/or prevent injuries.
What is MV2 Resistance?
MV2™resistance is based on Newton’s Second Law of Physics, applied to rotary inertia, where Force
equals Mass times Velocity Squared or F=MV2 The resistance mechanism functions on the basic
principle of Rotary Inertia where all the concentric energy to initiate flywheel movement is stored, then
released throughout the eccentric contraction, providing a fully loaded user defined speed, force and
range of motion. The flywheel incorporates the strength and speed balance of reactive strength.
Loads on the VersaPulley are similar to Olympic lifts and you can use the VersaPulley in all three
planes; vertical, lateral and horizontal. The eccentric exercise has proven to be a well- accepted
treatment method for injuries. The VersaPulley is a great tool to have in your arsenal to help improve
reactive strength, as well as injury and injury prevention. It also complements traditional explosive
Olympic lifts.
Why the Cone?
As force is applied to the flywheel the cord is unwrapping off the cone shape pulling on a continuous
decreasing diameter. This action maintains a disadvantage of the user the flywheel’s mass and
requires less increasing acceleration to produce force.
INTRODUCTION
The VersaPulley is a Concentric, Eccentric, Plyometric Power, Strength and Endurance exercise
machine that provides accommodating user defined Speed, Force and Range of Motion. The user
pulls against the MV² resistance mechanism during the first half of the cycle (Concentric) then the
resistance mechanism pulls back against the user in the second half of the cycle (Eccentric). The
user PULLS and the machine PULLS BACK. The user imparts energy to a flywheel on the PULL
stroke (Concentric) and depletes the imparted energy on the PULLBACK stroke (Eccentric). The goal
is to move the flywheel as fast as possible creating inertia, stop it and start again. Reactive strength
serves as the link between traditional strength training and high speed skills like sprinting and
throwing. Many athletes loose force in their movement due to the lack of Reactive Strength.
A unique aspect of the VersaPulley is the lack of impact, as feet remain planted on the ground
throughout the movements, placing less stress on joints and still providing a max inertial stretch
shortening stimulus to the muscle and nervous system.
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HOW TO USE VERSAPULLEY
The end of motion on the VersaPulley is opposite to that of weight stack or plate loaded
machines. On weight stack machines, the start of a concentric motion is a fixed point, with the weight
stack down, and the end of motion is a selected point along the range of motion. On the VersaPulley
the start of the concentric motion is a variable point along the range of motion while the end of the
concentric motion is a fixed point. There is a Plyometric effect at the end of the eccentric contraction
(reversal) and start of the concentric contraction. By adjusting the position of the handle along the pull
rope an infinite variety of Multi-Plane and Multi-Joint exercises are available.
1. INERTIAL FORCE/SPEED SETTINGS
There are 5 Inertial Force/Speed settings. Number 1 Force Setting is
the easiest force, fastest Speed (low inertia). Number 5 Force Setting
is the highest force, slowest speed (high inertia). At any setting there
is a direct relationship between resistive force and speed. The
resistance to motion will automatically increase at increased
speed and decrease at decreased speeds.
Example 1: If a force setting of 5is selected (high force level),
an accommodating resistive force is automatically developed through-
out the full range of motion at relatively slower repetition rates. The
higher inertial settings are used for a slower exercise motion common
in weight stack machines or free weights. Pulling at slower speeds
lowers the force and pulling at faster speeds increases the force at a
velocity squared factor. Forces can be generated from as low as four
pounds up to four hundred pounds at the same inertial setting, by pulling
at appropriate speeds.
Example 2: Conversely if force setting number 1is selected
(low force level), an accommodating resistive force is automatically
developed
throughout the full range of motion at faster repetition rates. The lower
inertial settings are used for faster exercise motions common in sport
specific training. Pulling at slower speeds lowers the force and pulling at
faster speeds increases the force at a velocity squared factor. Forces can
be generated from as low as 4 pounds up to 800 pounds at this same
inertial setting by pulling at appropriate speeds.
In both prior examples, it is important to note that the MV² resistance allows muscle groups to
exert any combination of force and speed, that they are capable of developing, over the full
range of motion. This equates to Maximal power output.
In other words, at any inertial setting, if you pull as fast as you can you will automatically be at the
maximal force to which you are capable of developing at that speed.
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2. HANDLE POSITION
3. CHANGING PULLEY LOCATIONS
The VersaPulley has 12 vertical pulley locations and one in the center of the base platform. The 12
vertical attach points are common to other Hi-Low machines. The attach point located in the center of
the platform adds the capability of a number of vertically oriented exercises like Squats, Biceps, Calf
Raises, Shoulder Shrugs, Vertical Presses and others where the desired origin of resistance is from
the floor. A quick connector allows the pulley to be located at any of the 13 pulley attach points in
seconds.
HOW TO OBTAIN A HIGHER ECCENTRIC (PULL BACK) FORCE
THAN THE CONCENTRIC (PULL) FORCE.
On a normal pull/pullback cycle, the concentric (pull) and eccentric (pullback) force and range of
motion is essentially equal. To increase the eccentric force, decrease the range of motion during
pullback on every other cycle. This causes the total energy that is imparted over a longer range of
motion to be depleted over a shorter range of motion, on every other stroke, thereby requiring a
higher eccentric force. By shortening the eccentric stroke lengths, maximal eccentric loads can be
attained.
To increase range of motion, relax
hand grip, pull ring straight back. This
will release friction and allow handle
to be positioned for a longer range of
motion.
To shorten range of motion,
relax hand grip, pull “excess”
rope connected to white ball.
This will shorten grip, and
reduce the range of motion.
Rope
Adjuster
Silver
Adjustment Ring
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FLYWHEEL MASS
The mass of the flywheel defines a large range of speed/force curves that can be varied with the
speed/force adjuster knob. The entire speed/force envelope can be increased or decreased by
increasing or decreasing the flywheel mass as follows:
There are four permanent 2” x 2” x 2” on the flywheel, and four removable 2” x 2” x 2” steel flywheel weights
provided with the machine. The removable weights can be added in pairs located 180 degrees apart. It is not
necessary to change weights after the optimum speed/force envelope has been determined. Try various
combinations to customize the flywheel of your choice. In general, very fast sport functional training uses a
minimum of weights, normal functional training uses 6 and 8 for the highest forces.
If slower speeds/higher forces are desired, tilt the machine on its side and bolt two or four opposing
weights to the flywheel. CAUTION: When changing weights, tie off the pull rope so that no one
can rotate the flywheel and be sure that weights are added or removed in opposing pairs.
Mass (Flywheel weight) Change Instructions
The resistance mechanism in the VersaPulley was designed for a wide
range of resistive forces and speeds for a variety of applications from
small muscle shoulder rehabilitation to large muscle squats.
At any given flywheel mass the machine automatically adjusts to the
power capability of the user. This means that the resistance generated is
equal to the force applied by the user at the associated speed that the
user can generate. The Force/Speed adjuster allows for a wide range of
Forces and Speeds at any flywheel mass.
The mass of the flywheel can be changed by adding
or deleting steel blocks in pairs.
The VersaPulley comes with 4 fixed weights and 4 removable steel blocks
to modify the force/speed parameters.
(4) weights measure 2" x 2" x 2"
The flywheel has four locations to add or delete steel weights in opposite
pairs.
The following is a flywheel mass guide:
At any flywheel mass the power of the individual is automatically resisted
by the resistance mechanism in the machine with a wide selection of
forces and speeds.
IMPORTANT:
FLYWHEEL WEIGHTS MUST BE ADDED OR DELETED in
PAIRS AND IN DIRECTLY OPPOSITE LOCATIONS.
Using two people, carefully & gently tilt
over the VersaPulley until it is securely
resting on its side. This will provide
access to the flywheel weights.
Using 1/2 inch wrench remove the two
bolts that secure any two opposing
blocks, use the same bolts to secure
them to the flywheel. Tighten securely.
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IPU, Inertial Power Unit, is a whole number directly proportional to Work per unit of Time displayed on
the VersaPulley and other Inertial Resisted machines manufactured by Heart Rate Inc.
Horse Power is defined as Work per unit of Time that is frequently displayed as Watts which equals
one Joule/Sec, or Ft-Lb/Sec, Kcal/Sec, Btu/Sec.. Since these numbers can be confusing to the
user the IPU was chosen to represent power exerted by the user on Inertial Resisted machines. It is a
number directly proportional to or the Energy exerted by a person exercising to overcome the inertial
resistance of a flywheel. The goal is to move the flywheel as fast as possible; this results in a higher
IPU output. Maximal resistance is created when the flywheel is moved faster.
Every exercise needs be evaluated by the goal it is trying to accomplish. For traditional resistance
training it is easy, move more weight and/or perform more repetitions at that weight. Any methods to
move the bar faster still should seek to perform one or both of those general targets.
However, flywheels like VP's MV2 technology were created as an alternative to these resistance
training goals, because to really maximize the resistance, the flywheel must be moved faster.
Consider the equation behind the technology, MV2, which is mass multiplied by the square of the
velocity. Mass is just one number and has a limit to how much weight can be attached to the flywheel
itself. Velocity is only limited by the user, and is also squared to make this contribution the chief
determinant and goal of any flywheel exercise. Therefore RPMs, rather than power of force, is the
best measurement for any flywheel exercise, and gives this equipment a unique goal from other
resistance training.
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Reset Button
IPU
INERTIAL POWER UNIT
[Optional Upgrade Display]

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4. QUICK START GUIDE
Set up for ‘Rotational Chop’ exercise
1. Set pull angle with High/Low pulley on vertical post to thigh high
2. Set desired Speed/Force to #3 on side of machine
3.
How to start set for any exercise performed:
1. “First Pull” to get cone started
2. “Second Pull” adjust body for end range of movement desired
3. “Third pull” is your first Rep. You should be in proper position and the cord should be
the set length for your desired movement
NOTE: Pull harder with each rep. Control eccentric loading /pull back. It will pull you back, so
maintain good balance. Keep tension on cord, no slack in cord, to full end of motion
stopping flywheel. Immediately pull again, Start next rep.
IMPORTANT
Cord should remain taut/without slack through-out the movement, keep slack out of cord.
(This promotes a smooth, proper and controlled movement.)
You should perform the full range of motion, do not pause or stop during movement.
(This will allow the machine to work muscles to their full potential—time under tension)
Rotational Chop / Start
Position
Set high-low to thigh high
level.
Rotational Chop / End Position
Set END range of motion - Adjust/Move handle to end of rotational chop movement
or End Range of Motion.
1. Relax handle.
2. Pull silver ring.
To lengthen range of motion.
To shorten range of motion.
1. Pull Loose End.
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Single Leg Squat to Row
Push Press
Woodchop
1. Vertical plane
2. Horizontal plane
3. Lateral plane
VERTICAL, HORIZONTAL and LATERAL MOVEMENT EXERCISES
Here are three “KEY” VersaPulley exercises that focuses on Vertical, Horizontal and Lateral movement planes:
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Force settings increase from 1 through 5 at progressively slower speeds. Speed settings
increase from 1 to 5 at progressively lower forces.
For Other Exercises
Position the pulley at any one of 12 locations on the post or in the deck and then:
1. Adjust the handle along the length of the rope to match the end of the exercise motion.
3. Pull as fast as you can and the concentric force will automatically adjust to your capability.
4. Keep the rope tight during the pullback motion.
5. Pull faster and the force will increase.
6. Pull slower and the force will decrease.
The VersaPulley is a strength machine that is used in a rhythmic motion similar to cardiovascular
machines. The machine can be used at any of the 5 inertial settings. If the speed is too fast adjust to
lower speed setting and conversely if the speed is too slow adjust to a faster speed setting. At any
speed setting the machine will automatically generate a compliant resistance corresponding to the
pull speed. To increase the load at any given setting pull faster and the resistance will automatically
increase, conversely to decrease the resistance pull slower.
29 VERSAPULLEY MOVEMENTS
This list of movements correspond to the 29 exercises on the VersaPulley CD performed by Mark
Verstegen, Founder of Athletes Performance
Class: Power/Strength-Maximal Rate of Force Development/Stretch Shorten (Very) Long Response
Objective: To develop Maximum Rate of Force Production.
Starting Position: Facing a stable box 12”-18” high, away from VP, with perfect posture-stomach
tight and hips tall.
Procedure: Facing box, raise right leg. Accelerate the right leg through the box and extend it into
triple extension driving up the opposite leg to parallel. Slowly come back down. Finish.
Reset and repeat with opposite leg.
Coaching Key: Perfect posture-stomach tight-keep chest over knee. Get maximum triple extension
out of hip, knee and ankle joints.
Class: Power/Strength-Maximal Rate of Force/Strength Shorten (Very) Long Response.
Objective: To develop a Maximum Rate of Force Development concentrically. Overcoming the
eccentric loading on the planted leg for cutting movements.
Starting Position: Face perpendicular to the VP, outside foot on a stable box 12”-18” high with a
waist belt attached to the cord at the inside leg closest to the VP. Stomach tight with perfect posture.
Procedure: Raise outside leg. Accelerate the outside leg through the box and extend into triple
extension, driving up the opposite leg to parallel. Slowly come back down. Finish and reset with
opposite leg.
Coaching Key: Perfect posture. Keep chest over the knees, hips back-drive into extension of the
hip, knee and ankle.
Exercise Name: 3) Lateral Deceleration Lunges
Class: Power/Strength-Stretch Shorten (Very) long Response.
Objective: To develop deceleration/eccentric aspect of the planted leg for cutting movements and
Maximum Rate of Force Development concentrically.
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Starting Position: Feet perpendicular to the VP with waist belt on and attached to the hip closest to
the MV². Stomach tight. Perfect posture.
Procedure: Step with inside leg toward the VP decelerating the movement with the hips and legs-
weight on the inside ball of the foot. Good positive angles and explosively drive out through the hip,
knee and ankle joint. Repeat.
Coaching Key: Perfect posture. Good athletic multi-directional stance. Chest over the knees, hips
back; good positive angles with the ground; drive laterally into extension of the hip, knee and ankle.
Exercise Name: 4) Forward Deceleration Lunges
Class: Power/Strength Stretch Shorten (Very) Long Response.
Objective: To develop deceleration /eccentric aspect of the planted leg and maximum rate of force
development concentrically.
Starting Position: Perfect Posture. Keep stomach tight facing the VP. Waist belt on and attached to
cord in front and center/center of hips.
Procedure: Step toward the VP with controlled deceleration of the flexed forward leg. Keep the knee
over the toe with perfect posture. Drive back and away from the VP and repeat.
Coaching Key: Keep perfect posture. Bend at the hips and control deceleration of the movement.
Exercise Name: 5) Backward Lunge To Extension-Box
Class: Power/Strength –Maximal Rate of Force Development/Stretch Shorten (Very) Long
Response.
Objective: To develop a Maximum Rate of Force Development concentrically out of the hips with
eccentric loading of the glutes and hamstring.
Starting Position: Facing away from the VP with the waist belt on and attached to cord at center of
back between the hips. Position box approximately 12”-18” high and 12”-18” away from the VP
platform.
Procedure: With perfect posture, drop the back leg into a lunge. Extend forward from the hip, knee
and ankle. Swing the rear leg forward with acceleration mechanics touching the top of the box and
returning. Repeat.
Coaching Key: Perfect posture. Bend using the hips. Try to re-accelerate from the backward portion
of the lunge through acceleration to the box-triple extension.
Exercise Name: 6) Crossover to Extension-Box
Class: Power/Strength –Maximal Rate of Force Development/Stretch Shorten (Very) Long
Response.
Objective: To teach the crossover and maximize the crossover step utilizing Maximal Rate of Force
Development and eccentric loading of the VP to improve crossover and cutting mechanics necessary
for development of multi-directional speed.
Starting Position: Place feet perpendicular to the VP. With waist belt on and attached at the hip
closest to MV², with a 12”-18” box stand 12”-18” away from VP platform.
Procedure: From the multi-directional stance, drive off the inside leg. Extending the hip, knee and
ankle. Cross over with the toe up and knee across the outside leg and touching top of box. Slowly
decelerate the leg back down and repeat.
Coaching Key: Good athletic stance. Perfect posture. Keep chest over the knees with good positive
angles. Toe up knee across on the crossover.
Exercise Name: 7) 45 Degree Squat to Extension
Class: Power/Strength –Maximal Rate of Force Development/Stretch Shorten (Very) Long
Response.
Objective: To develop the hips and legs without vertical loading. Develop Maximum Rate of Force
Development concentrically and work on the eccentric aspect of the lowering (preparation) phase.
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Starting Position: With waist belt on, face away from the VP, place the cord at back in the center of
the hips facing a box or bench. Lean forward supporting your weight with your hands on a box or
bench 24” high.
Procedure: Start at the bottom position in a full squat. Stomach tight. Perfect posture. Extend out
from hips, knees and ankles into triple extension and control the descent setting the hips back toward
the VP.
Coaching Key: Perfect posture. Stomach tight. Initiate movement with the hips. Perform a triple hip,
knee and ankle extension movement.
Exercise Name: 8) 45 degree One Leg acceleration Extensions
Class: Power/Strength –Maximal Rate of Force Development/Stretch Shorten (Very) Long
Response.
Objective: To develop Acceleration Mechanics-Strength and power through the hip, knee and ankle
joints.
Starting Position: Facing away from the VP with waist belt on and cord attached at center rear off
the hips with hands against a bench or box approximately 30” high leaning at 45 degrees in a split
squat/lunge position.
Procedure: Drive off the forward leg and extend form the hip, knee and ankle while swinging the
rear leg forward.
Coaching Key: Perfect posture. Stomach tight. Extend out of the hip, knee and ankle. Keep the toe,
knee and heel up on the off leg.
Exercise Name: 9) Front Squat to a Press
Class: Power/Strength –Maximal Rate of Force Development/Stretch Shorten (Very) Long
Response.
Objective: To develop the musculature of hips, legs, back and upper body. Develop Maximum Rate
of Force Development through extension of hip, knee and ankles.
Starting Position: Facing the VP holding a straight bar. Adjust cord to shoulder height with elbows
up and in. Hold bar at the shoulders.
Procedure: Stomach tight. Perfect posture. Initiate movement of the hips, back and down through a
full squat position, accelerating out of the bottom with the gluts. Drive through the hip, knee and ankle
joints into extension while pressing the bar above the head.
Coaching Key: Perfect posture. Stomach tight. Initiate movement with the hips. Drive tall with the
hips right through the top of the bar.
Exercise Name: 10) Standing Pulls From the Floor
Class: Power/Strength –Maximal Rate of Force Development/Stretch Shorten (Very) Long
Response.
Objective: To develop the musculature of the hips, legs, upper and lower back.
Starting Position: Facing the VP with the straight bar attached, feet back approximately 18”, chest
up, arms straight. Drop hip down into a full squat position utilizing the hips and legs.
Procedure: Chest up, stomach tight, drive up and slightly back extending the hips, knees and ankles
while pulling the bar into the waist.
Coaching Key: Perfect posture Stomach tight. Initiate movement with the hips. Perform a triple
extension of hip, knee and ankle.
Exercise Name: 11) One Leg-Hip Flexion-Box
Class: Power/Strength –Maximal Rate of Force Development/Stretch Shorten (Very) Long
Response. For unilateral strength and stability.
Objective: To develop closed chain hip extension and open chain hip flexion.
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Starting Position: Facing away from the VP stand on a 10”-18” box with the back leg attached to
the VP cord around the toe. Stabilize yourself with a lateral support apparatus.
Procedure: Perfect posture. Stomach tight. Reaching the back foot down toward the VP, drive off
the leg on the box into extension bringing the opposite ankle, knee and hip into flexion.
Coaching Key: Perfect posture, toe up, heel up, thigh up, extend off the down leg.
Exercise Name: 12) One Leg-Hip Abduction
Class: Power/Strength –Maximal Rate of Force Development/Stretch Shorten (Very) Long
Response. Stability.
Objective: To develop Closed and Open Chain Abduction.
Starting Position: Facing perpendicular to the VP with cord attached to outside leg.
Procedure: Reach the outside leg toward the VP in front of the other leg and then rapidly accelerate
abducting the leg away from the body. Coaching Key: Perfect posture. Stomach tight. Encourage
Maximum Rate of Force Development. Try to keep outside leg straight. Note: Most of the work or
focus is on the stationary, stabilizing leg. Closed chain, ground based.
Exercise Name: 13) One Leg-Hip Adduction-Closed Chain
Class: Power/Strength –Maximal Rate of Force Development/Stretch Shorten (Very) Long
Response. Stability.
Objective: To develop Closed and Open Chain Adduction.
Starting Position: Facing perpendicular to the VP with cord attached to the inside leg, chest up,
stomach tight. For balance stabilize yourself against a lateral support apparatus with pulley at knee or
chest height.
Procedure: Reach the attached leg out toward the VP pull leg down and adduct leg across the
ground- based leg.
Coaching Key: Perfect posture. Keep leg straight, and toe up. Non-moving, ground-based leg does
most of the work.
Exercise Name: 14) One Straight Leg-Hip Extension
Class: Power/Strength –Maximal Rate of Force Development/Stretch Shorten (Very) Long
Response. Unilateral closed chain stability.
Objective: To develop hip extensors needed for maximal and absolute speed and power.
Starting Position: Facing the VP perfect posture, stomach tight, with cord wrapped around the foot,
toe dorsi-flexed, holding onto support apparatus for balance.
Procedure: Perfect posture. Stomach tight; chest height pulley position, allow leg to reach up to the
pulley position. Toe dorsi-flexed, aggressively pull the heel down with leg straight utilizing your glutes,
hamstrings and low back into extension. Decelerate as you return back up towards starting point, half
way in the motion.
Coaching Key: Perfect posture. Stomach tight. Keep leg straight and toe up.
Exercise Name: 15) Standing Shoulder Shrug
Class: Strength/Power. Maximal Rate of Force Development/Stretch Shorten (Very) Long
Response.
Objective: To develop the trap, shoulder, upper neck and shoulder region. In both concentric and
eccentric loading this helps decrease the potential for neck injuries and trains deceleration of the
throwing shoulder.
Starting Position: Facing the VP, pulley fixed at the low position with the straight bar or double
(dual) handle, standing 10”-12” from VP, Chest upright, legs bent, stomach tight.
Procedure: From a semi-squat extend out from the hips, knees and ankles into triple extension.
Aggressively shrug the shoulders up to the ears keeping chin tucked in, stomach tight –decelerate on
the way back down and repeat.
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Coaching Key: Chest up, chin tall, chin tucked in, initiate movement with the hips with triple
extension of hip, knee and ankle. Bend leg at ankle, knee and hip to absorb some shock.
Exercise Name: 16) Seated Row With Legs
Class: Maximal Rate of Force Development/Stretch Shorten (Very) Long Response.
Objective: To develop musculature of the upper back and hips.
Starting Position: With the power attachment in place, cord attached to the lower portion of the
cable column. With Chest up and back tight, hold double handles and flex the legs and back.
Procedure: Pull the handles back into the outside of the torso by extending the legs, hips, back and
arms. Return to starting position by flexing the hips and knees. Repeat
Coaching Key: Chest up. Stomach tight. Utilize the legs and hips.
Note: The VP is also a cardio/aerobic workout using faster speeds and lighter loads.
Exercise Name: 17) Seated Row
Class: Maximal Rate of Force Development/Stretch Shorten (Very) Long Response.
Objective: To develop musculature of the upper back.
Starting Position: Same as 16 with only slight flexing of knees and hips.
Procedure: Chest up, stretch through the scapula. Retract with the shoulder blades (scapula) and
pull handle into the outside of the torso, utilizing only back and arms.
Coaching Key: Chest up. Stomach tight throughout retraction.
Exercise Name: 18) Seated One Arm Rotational Row-Parallel
Class: Seated rotational strength and power. Maximal Rate of Force Development/Stretch Shorten
(Very) Long Response.
Objective: To develop musculature of the upper torso and integration of the rotational movement of
the upper torso of the abdominal, low back and upper back-bicep posterior shoulder.
Starting Position: Start in a similar seated position as in the seated row with the pulley set in the
lower position, holding a single handle in one hand.
Procedure: With torso and hand toward the machine, rotate and extend the back while retracting the
scapula and pulling the hand into the ribs of the lateral aspect of the torso. Slowly decelerate using
the entire torso and upper back and reverse.
Coaching Key: Try to rotate the shoulder, keeping the back tight retracting the scapula. Use a slow
deceleration back towards the machine while returning to the start position.
Exercise Name: 19) Seated One Arm Rotational Row-Perpendicular
Class: Seated Rotational Strength and Power. Maximal Rate of Force Development/Stretch Shorten
(Very) Long Response.
Objective: To develop musculature of the upper torso and integration of the rotational movements of
the upper torso of the abdominals, low back, upper back, bicep and posterior shoulder.
Starting Position: Feet perpendicular to the VP reach across the body grabbing a single handle
attached to the low pulley device.
Procedure: Rotating the shoulder toward the low pulley device, rotate the shoulder back while
retracting the scapula and pulling the handle into the lower ribs. Slowly decelerate using the torso and
repeat.
Coaching Key: Rotating the torso toward the machine keeping the chest and stomach tight.
Exercise Name: 20) Standing One Arm Rotational Row
Class: Standing Rotational Power and Strength. Maximal Rate of Force Development/Stretch
Shorten (Very) Long Response.
Objective: To develop the rotational aspect or movement found in multi-directional speed, cutting
and any type of hitting or throwing motion.
Starting Position: Feet perpendicular to the VP cord pulley at the lower setting with one handle.
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Procedure: Reach out with the outside arm across the inside leg toward the machine. Keep the
chest up while bending the legs and the hips. Explosively turn the inside hip rotating with the glutes
and the torso into extension of the hip, knee, and ankle joint, while pulling the handle into the ribs.
Slowly decelerate back to the starting position and repeat.
Coaching Key: Chest up, stomach tight, feet just outside the hips. Control the movement, keeping
your balance.
Exercise Name: 21) Standing One Arm Rotational Row-Parallel
Class: Standing Rotational Power and Strength. Maximal Rate of Force Development/Stretch
Shorten (Very) Long Response.
Objective: To develop the rotational aspect or movement found in multi-directional speed, cutting
and any type of hitting or throwing motion; as well as development of the hips, quads, hamstrings, low
back and upper back.
Starting Position: Standing with feet parallel to the VP with cord and pulley at low moderate or high
position, hold the single handle with one arm.
Procedure: Reaching toward the machine while bending at the hips, keep the center of gravity
/center of mass close together while extending out of the glutes, hips and upper back. Rotate with
the torso, pulling the hand back into the ribs. Slowly decelerate controlling the movement allowing
the hips to absorb the energy.
Coaching Key: Feet just outside the hips, chest up and stomach tight, control the movement
keeping your balance, center of gravity/center of mass in proper relationship.
Exercise Name: 22) Standing One Leg, One Arm Rotational Row-Parallel.
Class: Standing Unilateral Rotational Strength and Power. Maximal Rate of Force
Development/Stretch Shorten (Very) Long Response. Closed Chain.
Objective: To develop kinetic chain rotational stability and power in hips and upper back.
Starting Position: Facing VP with cord pulley at waist level. Attach a single handle and stand on
the left leg. Grabbing handle with the left arm, right leg suspended, keep chest up, stomach tight and
hip bent.
Procedure: Rotate toward the VP with extension out of the left leg, rotation of the torso, retracting of
the scapula and pulling the handle back into the hip.
Coaching Key: Good posture, keeping hip bent. Perform at the pace where you can control and
stabilize the movement.
Exercise Name: 23) Standing One Leg, One Arm Rotational Row-Perpendicular
Class: Maximal Rate of Force Development/Stretch Shorten (Very) Long Response.
Objective: Same as 22, stability, balance, single leg rotational strength and power.
Starting Position: Same as 22 but with feet perpendicular to VP
Procedure: Reach across body with the outside arm toward VP keeping the chest up and stomach
tight. Rotate out of the inside hip by externally rotating the hip and rotating the torso and pulling the
handle into the hip.
Coaching Key: Good posture. Perform at the pace where you can control and stabilize movement.
Exercise Name: 24) Standing Diagonal Lifting-Perpendicular
Class: Standing Diagonal Rotational/Diagonal Power and Strength with Maximal Rate of Force
Development/Stretch Shorten (Very) Long Response.
Objective: To functionally develop the musculature of the core, upper back and triceps.
Starting Position: Cord pull at the lowest position. Position both feet perpendicular just outside hip
width. Reaching down and across the body, bend the hips and legs, grabbing two handles.
Procedure: Dropping the hips down and keeping the chest up. Extend from the hips and the torso
while rotating the inside hip and shoulders diagonally when lifting the handles up and across the body
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into a pressing action. Lower the handles in the exact same manner from the top of the press across
the chest and down towards the VP slowing/decelerating the VP down with the hips, upper and lower
back. Coaching Key: Feet outside the hips. Chest up and stomach tight. Use your hips to
accelerate the VP keeping the elbow high when pulling across the body.
Exercise Name: 25) Kneeling Diagonal Chops-Perpendicular
Class: Standing Rotational/Diagonal Power and Strength with Maximal Rate of Force
Development/Stretch Shorten (Very) Long Response.
Objective: To functionally develop the muscles of the core, upper back and triceps.
Starting Position: Facing perpendicular to the VP kneel with the inside leg straighter to leverage
against the VP. Cord pulley set to highest level utilizing a rope handle to rotate the shoulders up to
the highest point.
Procedure: From kneeling position with arms fully extended reaching up as high as possible toward
the VP pulley attach point. Initiate the movement by retracting the scapulas and pulling the hand in
towards the chest while rotating the torso. Finish by fully extending the hands to the floor and
combining abdominal flexion with rotation. Slowly return and decelerate through the same pattern.
Coaching Key: Kneel on the outside leg and leverage with the inside leg. Pull the handle down and
across the body focusing on using the core.
Exercise Name: 26) One Arm Diagonal Pressing-Perpendicular
Class: Standing Rotational/Diagonal Power and Strength with Maximal Rate of Force
Development/Stretch Shorten (Very) Long Response.
Objective: To develop the muscles of the hips and torso in a rotational pattern.
Starting Position: Feet perpendicular to the VP with inside foot approximately 10” from the mast
gripping the handle with the inside arm in a pressing motion.
Procedure: Squat down with the chest up and the stomach tight, drive from the hips rotating the
inside leg and shoulder toward the back of the VP platform. Extend through the hip, knee and ankle.
Finish by extending the hand overhead.
Coaching Key: Feet outside the hips, chest up, and hips back to utilize the movement through the
handle. Extend through the hip, knee, ankle and shoulder joint at the end range of motion.
Exercise Name: 27) Standing Physio Ball Rotation-Perpendicular
Class: Maximal Rate of Force Development/Stretch Shorten (Very) Long Response.
Objective: To develop rotational power of the entire body utilizing the hip and torso rotators.
Starting Position: With the VP pulley attached at waist height hold a physio ball in your arms. Hold
the handle with the outside arm that is now hugging the physio ball.
Procedure: Utilizing the legs and torso, rotate the hip and torso holding the handle and rotating the
rope around the physio ball, crating an arc to maximize resistance.
Coaching Key: Hug the physio ball holding the handle on the outside of the ball utilizing the hips
and torso to rotate around the ball.
Exercise Name: 28) Physio Ball Pull Over Extension
Class: Upper Torso Strength and Power, Flexion. Maximal Rate of Force Development/Stretch
Shorten (Very) Long Response.
Objective: To develop the musculature of the abdominals, upper back and triceps.
Starting Position: With the VP pulley attached at the lowest point and the physio ball on the deck,
roll down the physio ball with the hips down towards the ground and hands wrapped in the handle of
the VP. Arch back and stretch.
Procedure: Letting the ball support the lower back, reach back toward the VP and aggressively pull
over from the abdominals through the scapula and the arms, extending the rope with the upper back,
abdominals and triceps.
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Coaching Key: Keep hips down, arch back and stretch fully.
Exercise Name: 29) Lying Physio Ball Pull Over Extension-Diagonal
Class: Upper Torso Strength and Power with Diagonal and Rotational Movements. Maximal Rate of
Force Development/Stretch Shorten (Very) Long Response.
Objective: To develop the rotators, functional core strength, upper shoulder and arm strength.
Starting Position: With the VP pulley attached at the lowest point with physio ball on the deck, arch
back over the physio ball and position legs at a 45-degree angle.
Procedure: Reach both hands over the inside shoulder towards the VP holding the handle. Flex
and rotate the trunk. Finish by pulling with the scapula, extending the arms.
Coaching Key: Keep both feet at 45 degrees with the VP, rotating the shoulders toward VP and
initiating movement with the core, then to the scapula and extension of the arm.
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