PowerDot PD-01 User manual

1
POWERDOT
InstructionManual

www.getpowerdot.com




2
YOURPOWERDOT
ThankyouforpurchasingPowerDot!Pleasereadthismanualcarefullybeforeusingthisproduct.
PowerDotuseselectricalmusclestimulation(EMS)technologytostimulateyourmusclesandhelpyou
toimproveyoursportsperformanceatanylevel.
Withthatregard,PowerDotisatrulywearablesportsassistancedevice.
Asaconnectedgadget,PowerDotisoperatedwirelesslyfromacompanionAndroidoriOSmobile
applicationoverBluetoothLowEnergy(Bluetooth4.0)interface.

3
POWERDOTKITCONTENTS

PowerDotUnit
PowerDotgenerateselectricalsignalswhicharesent,viapads,toyourmusclestocausethemtwitchor
contract.
2Leads(ElectrodeCables)
TheleadsareusedtotransmitelectricalsignalsfromPowerDotunittopads.
PowerDotleadscomeat10cm(4”)and25cm(10”)lengthand,dependingonthemusclesselection
andtheiranatomicaldimensions,eitherofthosetwoleadsshouldbeused(e.g.,forabdominalmuscles,
10cmleadwillbeenough,whileforlongerquadricepsmuscles,25cmmightbeamoresuitableoption).
Roundadhesivepads,Rectangularadhesivepads
Self‐adhesivepadsareforconnectedtotheleadsviasnaponconnectors.MobileapplicationPad
Placementinstructionsareusedtovisualizethecorrectplacementofpadsfortargetedmuscles.
USBchargingcable
PowerDotchargingcableisusedtochargePowerDotfromanyreliableUSBconnectiononly.When
PowerDotischarged,itcannotbeusedtooutputanyelectrostimulation.




4

Carrycase
CarrycaseusedforstorageofyourPowerDot,activepads,leadsandbandsbetweensessionsandfor
easinessofcarryingthewholepackage.
InstructionManual

5
WHATISPOWERDOTFOR?
PowerDotallowsathletestostimulatetheirmuscleswithelectricalimpulsesinordertoimprove
endurance&fatigueresistance,strength&explosivestrengthcharacteristicsoftheirmainmuscle
groups.
It’sscientificallyproventhatspeciallyparameterizedelectrostimulationsessions,wheneffectively
combinedwithregularphysicaltraining,helptosignificantlyimproveperformancecharacteristicsof
trainedmusclesinjustseveralweeks’time.
Thebestperformanceresultsareachievedwhenelectrostimulationworkoutsareused3‐4times/week
duringpre‐seasonand1‐2timesaweekduringmid‐seasonpreparationphases.
Inaddition,PowerDotoffersactiverecoveryprogram,whichincreasesbloodflowandhelpstoremove
lacticacidfromthemuscles.Activerecoverysessionsaregenerallyrecommendedaftereveryintensive
physicalworkout.
Also,PowerDotdevicecanbeusedforrelaxingmassageandmusclepotentiation(i.e.preparationfor
themaximumpoweroutputbeforeimportantsportingeventsandcompetitions).
Ingeneral,electrostimulationisaveryefficientwaytomakeyourmusclesworkwithoutcausing
cardiovascularormentalfatigueandwithverylimitedstresstoyourjointsandtendons.
PowerDotstimulationprograms,stimulationparametersandgeneralguidelines&advicearebasedon
theresultsofthelatestresearchandclinicalstudiescarriedoverbytheworld’sleadingsportneurology
laboratories.
Inordertomaximizeyourresults,werecommendedusingPowerDotasacomplementarysports
assistancegadget,whichshouldbeusedinadditiontoyourregularphysicaltrainingsessions,plyometric
exercises,balancedandhealthynutrition,aswellascomplementyouractivelifestyle.

6
WARNINGS
Byanumberofinternationalclassifications,PowerDotisclassifiedasClass2/2amedical
device,asitaffectsphysiologicalpropertiesofyourmusclesthroughadirectbodycontact.Thisis
whyyoushouldpayMAXIMUMattentiontothebelowcounter‐indications,safetymeasuresand
precautions:
1. Counter‐indications
NEVERusePowerDotifyouhaveANYofthefollowing:
•Cardiacstimulator(pacemaker)
•Epilepsy
•Cancerorcancerouslesions
•Anyheartproblemorcondition
•Pregnancy(donotuseontheabdominalarea)
•Seriousarterialcirculationdisordersinlowerlimbs
•Abdominaloringuinalhernia
GeneralUsagePrecautions
PleaseCONSULTYOURDOCTORbeforeusingPowerDotifyouhaveANYofthefollowing:
•Aftertraumaorarecentoperation(lessthan6monthsprior)
•Muscleatrophy
•Persistentpain
•Needformusclerehabilitation
2.SafetyMeasures
PowerDotDoNots
•Donotapplystimulationneartheareaofanimplant,suchascochlearimplants,pacemakers,electrical
orskeletalanchorageimplants
•Donotapplystimulationnearmetal.Removejewelry,bodypiercings,beltbucklesoranyother
removablemetallicproductordeviceintheareaofstimulation
•Ifpregnantormenstruating,donotplaceelectrodesdirectlyovertheuterusorconnectpairsof
electrodesacrosstheabdomen

7
•DonotusePowerDotinwaterorinahumidatmosphere(sauna,hydrotherapy,etc.)
•DonotusePowerDotinanoxygen‐richatmosphere
•Forfirsttimeusers,musclestimulationcanbeanunusualsensation.Werecommendthatyoubeginin
aseatedpositionwithlowstimulationsettingstofamiliarizeyourselfwiththesensationbefore
progressingtohigherintensities.
•Donotconnectleadsorpadstotheotherobjects
•Donotallowmovementresultingfrommuscularcontractionduringastimulationsession.Youshould
trytoalwaysstimulateinisometricway;thismeansthattheextremitiesofthelimbinwhichamuscleis
beingstimulatedmustbefirmlyfixed,soastopreventanymovementresultingfromcontraction.
•DonotusePowerDotifyouareconnectedtoahigh‐frequencysurgicalinstrumentasthiscouldcause
skinirritationsorburnsundertheelectrodes.
•DonotusethePowerDotunitwithin1.5metersofshortwaveorunshieldedmicrowavedevicesas
thiscouldalterthecurrentgeneratedbythestimulator.Ifyouhaveanydoubtswhenusingthe
stimulatorincloseproximitytoanothermedicaldevice,pleasecontactthedevicemanufactureroryour
doctor.
•DonotusethePowerDotinareaswhereunprotecteddevicesareusedtoemitelectromagnetic
radiation.Portablecommunicationsequipmentcaninterferewithelectricalmedicalequipment.
•Duringastimulationsession,donotdisconnectelectrodeswhenstimulationisrunning.Stopthe
stimulationfirst.
•KeepPowerDotdeviceanditsaccessoriesoutofreachofchildrenandpets.Donotallowanyforeign
objects(soil,water,metal,etc.)togetintothedevice.
•Suddentemperaturechangescancausecondensationtobuildupinsidethestimulator.Onlyusethe
deviceonceithasreachedambienttemperature.
•DonotusethePowerDotwhiledriving,operatingmachineryorcycling.
•Donotexertyourselfwhenusingelectricalmusclestimulation.Anyworkoutshouldbeatalevel
comfortableforyou
•Donotapplystimulationwhilesleeping.
•Donotusethestimulatorataltitudesofover3,000meters.
•NEVERre‐chargePowerDotwhenunitisattachedtoanelectrodeand/oronyourbody
NEVERApplyElectrodes:
•Nearortoyourhead

8
•Onthefrontandsidesoftheneck
•Toyourfronttorso(i.e.pecsorabs)andbacktorso(i.e.back,latsortraps)ATTHESAMETIME
•Totheleftandrightsideofyourchestatthesametime(foroppositepolarity(e.g.negativeand
positive)electrodes)
•Toyourchestinanylayout/setupvaryingfromthefollowingone:
3. Precautionswhenusingpads
•OnlyuseelectrodepadssuppliedbyPowerDot.Otherelectrodesmayhaveelectricalpropertiesthat
areunsuitableforthePowerDot.
•Donotimmersethepadsinwater
•Donotapplysolventsofanykindtothepads
•Donotattempttoplacepadsonanypartofthebodywhichisnotdirectlyvisiblewithoutassistance
•Forbestresults,washandcleantheskinofanyoilanddryitbeforeattachingthepads
•Whenattachingthepads,pleaseensurethattheentiresurfaceisincontactwiththeskin.
•Forhygienicreasons,eachusermusthavehis/herownsetofpads.Donotusethesamepadson
differentpeople
•Neveruseasetofadhesivepadsformorethan30stimulationsessionsastheirbondingpower
deterioratesovertimeandoptimalcontactisveryimportantforbothusercomfortandstimulation
efficacy.
•Somepeoplewithverysensitiveskinmayexperiencerednessunderthepadsafterthestimulation
session.Generally,thisrednessiscompletelyharmlessanddisappearsafter15to20minutes.However,
avoidstartingastimulationsessiononthesameareauntiltherednessisnolongervisible.
Neverusewithpacemaker
Donotuseifpregnant
Neverusepadsonhead,faceorneck,orgenitals
Neverapplytofrontandbackofthethorax
Neverapplytobothsidesofthechestsimultaneously
Neverapplyoverskinabrasions
Nevercutpads

9
Applytodryskinonly
Donotputelectrodesintowater
Donotsharepadswithotherperson
Storepadsattachedtothefilm
Donotusenearmetal
Donotusewhiledriving
Donotusewhilesleeping
Neverchargedeviceonthebody
Nevertouchpadsfromtheconductivesideordisconnectleadsduringrunningstimulation]

10
POWERDOTDEVICE&ACCESSORIES

1–Power/StimulationLED
2‐TactileMulti‐FunctionalButton
3‐MicroUSBconnector(dualfunction:connectseitherleadsorthechargingcable)
4–ChargingLED
5–Femalesnaponconnector(connectsdevicetoarectangularpad,holdsthedeviceattachedtoa
body)
6–Leadcablewithtwo3.5mmsnaponconnectors
7‐Padwith2.2mmsnapmaleconnector(rectangular)
8‐Padwith3.5mmsnapmaleconnector(round)
Power/StimulationLED(1):
Power/StimulationLED(1)cangoeitherBLUEorORANGE.
WhenPowerDotisswitchedOFF–Power/StimulationLEDisOFFtoo.
Power/StimulationLEDisBLUE‐PowerDotisinONstateandreadyforstimulation.

11
Power/StimulationLEDisORANGE–yourPowerDotisinStimulationmode.
WARNING!Neverde‐attachpadsfromthebodyortouchunstuckorpartiallyunstuckpadswhen
PowerDotisinStimulationstate.AlwaysPAUSEyourstimulationsessionandmakesurethat
Power/StimulationLEDiseitherBLUEorcompletelyOFFbeforetouchingpadssurface.
CHARGINGLEDisORANGE‐thedeviceischargingitsbattery.Devicecan’tbechargingandstayin
stimulationmodesimultaneously,hence,youwillneverbeabletoseeCHARGINGLEDontogetherwith
Power/StimulationLEDbeingORANGE.
WARNING!NEVERchargePowerDotwhenitiswornonthebodyorheldinthehand.Alwaysuse
anoriginalchargingcableprovided.NeverchargePowerDotfromunreliableorproblematicpower
sources!
TactilePowerButton(2)Modes:
PowerButtonActionDeviceInitialStateDeviceResultingState
Holdfor~1secondDeviceisinOFFstate(PowerLEDis
OFF)
DevicemovesintoONstate(Power
LEDbecomesON)
Holdfor~0.5secondsDeviceisinONstate(PowerLEDis
ON)
Userconfirmedreadinessforthe
stimulationsession
ShortClickDeviceisinONstate(PowerLEDis
ON)
DevicemovesintoOFFstate(Power
LEDbecomesOFF)
ShortClickDeviceisinSTIMULATIONstate
(StimulationLEDisON)
Stimulationisstoppedanddevice
movesintoONstate
Holdfor10secondsDeviceisinOFFstate(PowerLED
blinks3timesandthenturnsOFF)
Activationlockremoved,deviceisOFF

Micro‐USBconnector(3):
PowerDotusesthesamehighvoltagemicro‐USBconnector(5)forbothleadsconnectionandcharging.
Ifdeviceisoperatinginstimulationmode,itwillbestoppedimmediatelyonceleadsareunpluggedfrom
micro‐USBconnector.
Whendeviceisinchargingmodeandnotcompletelychargedasyet,ChargingLED(4)willbeON.See
Re‐ChargingPowerDotsectionofUserManualformoreinformationonPowerDotcharging.


12
SnapConnector(5):
Snapconnectorisusedtoattachandholdthedeviceontherectangularpad.
Lead(6):
InordertofurtherimprovecomfortofPowerDotstimulationexperience,twolengthsofleads(6)are
providedwitheachPowerDot(10cmand25cm),whichallowyoutoselectthemostsuitablewire
lengthbasedonthetargetedmusclegroupselectionandyouranatomicalparameters.
WARNING!Neverunsnappadsfromtheleadsnapconnectorsduringrunningstimulationsession(i.e.
whenStimulationLEDonthedeviceisON).
ElectrodePads(7,8):
PowerDotusestwotypesofelectrodepads–two4.5cm(1.8”)roundpads(9)and8x4cm(3.1”x1.6”)(8)
rectangularpad.RectangularpadisalsousedasaholderforPowerDotunititself.
PowerDotpadsuseuniquebiocompatiblehydrogelwithsuperbconductiveandadhesivenessqualities.
ThelifetimeofPowerDotpadsdependsalotonyourindividualskinproperties,levelofhairlessnessand
qualityofmaintenance.Onaverage,weexpecteachpadtolastforatleast25stimulationsessions(or
approximatelyonemonthworthoftrainingunder‘average’3timesaweek/2musclegroupspersession
schedule).Afterthat,adhesivenessandconductivepropertiesofthepadswilllikelystarttodeteriorate.
WARNING!Nevercutpadorputthemintowater.Alwaysstoreyourpadsattachedtotheplastic
safetyfilm,indryenvironment(eitherintheiroriginalplasticbagsorinPowerDotcarrycaseprovided).
Alwaysapplyyourpadstothedryskinonly!

13
DIRECTIONSFORUSE
MobileApplicationInstallation
AndroidUsers
1) MakesureyoumobiledevicerunsAndroidOS4.3orlaterandhasbuilt‐inBluetoothLEsupport.
2) SearchforPowerDotMobileapplicationattheGooglePlay,downloadandinstallit.
3) RuninstalledPowerDotapplication,watchSafetyBriefingandthenfollowon‐screen
instructionsonhowtoLocateandActivateyourPowerDotdevice(ordevices)forthefirstusage.
iOSUsers
1) MakesureyoumobiledevicerunsiOS7.0orlaterandhasbuilt‐inBluetoothLEsupport(i.e.you
haveiPhone4Sorlater).
2) SearchforPowerDotMobileapplicationatAppleStore,downloadandinstallitusingyourApple
ID.
3) RuninstalledPowerDotapplication,watchSafetyBriefingandandfollowon‐screeninstructions
onhowtoLocateandActivateyourPowerDotdevice(ordevices)forthefirstuse.
TurningONandOFFthedevice
ToturnonyourPowerDotunit,holdtheTactileMultifunctionButtonforapproximately1second,until
mainLEDturnsBLUE.WhenPowerDotisnotinStimulationmode(i.e.mainLEDisBLUEratherthan
ORANGE),youcanturnitoffbyjustpromptlyclickingTactileMultifunctionButton.WheninStimulation,
youwouldhavetoclicktwicetoturnonthedevice,asthefirstclickwillstoprunningStimulation(main
LEDswitchesfromORANGEtoBLUE)andthesecondclickwillturnOFFthedevice(mainLEDisOFF).
DeviceActivation
BeforePowerDotdevicecanbeusedformusclestimulation,itneedstobeactivatedfromyour
PowerDotMobileapplication.Whenactivated,yourPowerDotdeviceisprogrammaticallylockedto
yourmobilephoneandyouwon’tbeabletoactivateoruseyourPowerDotfromanyothermobile
phone,untilyoudeactivateiteitherprogrammatically(fromtheDeviceSettingsscreen)ormanually(by
holdingTactilePowerButtonfor10secondswhenPowerDotisturnedONandnotinStimulation).
IfyoudonothaveanyactivePowerDotdevices,activationscreenautomaticallyopensupforyouwhen
youlaunchPowerDotmobileapplication,otherwise,usePowerDotMainMenuinordertonavigateto
theDeviceSettingsscreen.


14
DeviceDeactivation
PowerDotcanbedeactivatedandresetbacktoitsfactorystateeitherprogrammaticallyormanually.
Formanualdeactivation,makesuredeviceisONandnotinstimulation,thenholdMulti‐FunctionTactile
Buttonfor10secondstillyouseePower/StimulationLEDblinkingBLUE3times.
ProgrammaticdeactivationcanbedonefromDeviceSetupmenu.JustuseDeactivatebuttonnexttothe
relevantdevice,butthedeviceshouldbepoweredONbeforeitcanbedeactivated.
Pre‐StimulationAssembly&PlacingOnaBody
BeforeplacingPowerDotonabody,it’salwayseasiertopre‐assemblePowerDot:
1) SnappingonyourPowerDotunittoyourcurrentlyusedrectangularpad(whilepadisstaying
attachedtoitsstorage/carryingpieceoffilm).
2) PluggingselectedrelevantleadintoPowerDotmicro‐USBsocket;
WARNING!ALWAYSvisuallyinspectleadsandPowerDotunitsforanydamageBEFOREevery
stimulationsession.Donotusedamagedaccessoriesorunits,considerreplacingthem
immediately.
3) Snappingonroundpadstoyourlead(whilepadsarestayingattachedtotheirstorage/carrying
film).Alternatively,youcanplaceroundpadsonbodyfirstandsnapleadsnapconnectorsto
themwhilethey’reonthebody.
4) Unstickbothroundpadsfromtheirsafetyfilmsandplacethemonyourbodyinaccordanceyour
mobileapplicationpadsplacementrecommendation.
5) Unstickrectangularpadfromitssafetyfilmandattachittotherelevantpositiononyourbody
(inaccordancewithyourmobileapplicationpadsplacementrecommendation).









15
SelectingStimulationProgramandMuscleGroup.
YourBestPositionDuringStimulation.
YoucanusePowerDotCasualStimulationmodewhenselectingstimulationprogramandtargeted
musclegrouporyoucanactivatepre‐plannedStimulationProgrambasedonpreviouslycreatedTraining
Plan.
AlwaystrytotakePowerDotMobileApplicationrecommendedpositionforyourstimulationsession.
Recommendedbodypositionaswellasrangeofmotionrecommendationswillbedependingsolelyon
thecurrentlyselectedstimulationprogramandtargetedmusclegroup.
WARNING!It’sintheinterestofyourownSAFETYandstimulationEFFICIENCYtofollow
recommendedbodypositionsandallowedrangeofmotionguidelinesduringstimulation.
ADVICEDPOSITIONS
Sitting,MinimalRangeofMotion,Hands/ArmsLocked.
SittingpositionwithminimalrangeofmotionisgenerallyadvisedforMainProgramsexecutedonupper
legs,armsandthoraxmusclegroups.Duringarmorthoraxmusclegroupsstimulation(Deltoids,Biceps,
Triceps,Forearms,Pecs,Traps,Lats),it’salsoadvisedthatyoukeepstimulatedhandsand/orarms
lockedunderyourweightorinsomeotherinordertoprovideisometricresistancetoinvoluntary
movementduringcontractionphase.
Lying,MinimalRangeofMotion.
LyingpositionwithminimalrangeofmotionisadvisedforMainProgramsranonHamstringmuscles.Try
tocreateisometricpressureandresistinvoluntarylegmovementtothebestofyoureffortsduring
contractions.
Standing,MinimalRangeofMotion.
StandingpositionwithminimalrangeofmotionisadvisedforMainProgramsranonCalfmuscles.Your
ownweightisusedtoprovideisometricresistanceduringcontractionsforthemosteffectivecalves
muscletraining.
AnyPosition.ReasonableMotionAllowed.
Reasonablemotionisgenerallyforrecoveryandmassageprogramswhichdonotinvolvestrongmuscle
contractionsbutrathertwitches.ThisiswhereyoucanusemobilityandflexibilityofPowerDottoitsfull
extent.Justmakesureyoudonotsiton,lieoverorputsignificantpressureinanyotherwayagainst
workingPowerDotdevices.


16
StartingStimulationSession
MakesureyourPowerDotunitiswellcharged,leadsareconnectedandpadsareattachedtothe
targetedmusclegroupsinlinewiththein‐appPadPlacementinstructions.
OnceyouTurnONyourdevice,MobileApplicationwillautomaticallycheckremainingbatterycharge
andleadcableconnectivityforyourPowerDotandwillletyouknowifthereareproblemsdetected.
Ifeverythingisinorder,itwillaskyoutoconfirmthatyou’rereadytostartyoustimulationsessionby
holdingMulti‐Functionbuttononyourdevice(oreachofthedevicesinDuostimulationmode)for
aroundhalfasecond.
Onceyouconfirmthatyouarereadytogo,yourwillseetheStimulationSessionscreenandticking
sessiontimerisagoodconfirmationthatyourstimulationsessionhavejuststarted.
ControllingStimulationSession
MuscleStimulationsessionisinitiatedandcanbecontrolledfromtheStimulationSessionscreen:
IntensityAdjustmentcontrols–IntensityIncrease(1)andIntensityDecrease(2)areusedtoadjust
stimulationintensityonacurrentlyselected(visibletoyou)device.
DeviceLock(3)andChannelLockcontrols(4)allowyoutocontrolstimulationintensitiesinsynchronized
mannerbetween2PowerDotdevicesand/orbetween2stimulationchannelsonthesamedevice.
WhenChannelLockisactive(4),stimulationintensityadjustmentswillbeaffectingbothstimulation
channelssimultaneously.WhenChannelLockisininactivestate,yougetanopportunitytofinetune
intensitiesforeachofthestimulationchannelsindependently.Formostoftheusersandusecases,it
won’tbeeverneeded,however,it’salwaysgoodtohaveafinetuningoption,isn’tit?
WhentwoPowerDotdevicesareusedsimultaneously,usercanswitchbetweendevicesand,when
DeviceLock(3)controlisinactive,doindependentintensityadjustmentsonthecurrentlyselecteddevice.
Ingeneral,youwouldonlyrequiredifferentintensitysettingsforyourleftandrightPowerDotsonlyif
youhavesignificantdifferencesinyoursensitivitytostimulationormajordifferencesinthemuscle
developmentbetweenleftandrightsidesofyourbody(whichisalsonotacaseforthemajority).Forthe
simplicitypurposes,weadviseyoutomemorizewhichPowerDotcolorsyouuseonwhichsideandjust
followthesamepatternwhenmakingdevicecolorspecificadjustmentstotheintensities.
MainTimerslider(5)canbeusedtoPause,ResumeorStopstimulationsessionortoSkipcurrent
stimulationphase(e.g.WarmUp).JustslideMainTimercontroltoleftorrightofthescreeninorderto
selectyourrequiredoption.
WARNING!Alwaysuseyourownfeelingsasguidancewhenyouincreaseintensitiesduring
stimulation.Although,forsomeoftheprogramsweadvisetorunstimulationsatmaximumintensities
youcantolerate,If,tosomereason,youexperiencemajordiscomfortorpain–considerPAUSINGyour

17
stimulationsessionand/ordecreasingintensities.WheneveryouPAUSEyourstimulationsession,for
safetypurposes,youwillbeabletoresumeyourstimulationagainonlyat80%orloweroffyour
previousintensityvalues.
Alwayskeepinmind,thatoldandwornoutelectrodescanbeanotherreasoncausingdiscomfortand
painduringyourstimulationsession.
PausingorStoppingStimulation
It’sveryimportanttoknow,howyoucanquicklystopstimulationsession(e.g.yousuddenlystart
experiencingdiscomfort,e.g.whenyourpadspartiallyorfullyunstuck,musclegetsfatigued,etc.).
AsPowerDotisonsafety,thereare3mainwaystostopyourcurrentstimulationsession,sortedfrom
themostrecommendedtoleast:
1) SlidetoPauseorStopwithyourMainTimerslidingcontrolrightfromyourStimulationSession
screenofyourPowerDotmobileapplication:recommendedmainuseoption.
2) PromptlyclickMulti‐FunctionTactilebuttononyourPowerDotunit(oranyoftheunitswhen
usedinDuomode):recommendedemergencyoption.
3) Unplugmicro‐USBleadfromitsconnector:recommendedaslastretreatemergencyoption,use
onlyifoption2)isnotworkingornotavailabletosomereason.
Note,thatwhentwoPowerDotunitsareusedforsimultaneousstimulationinDuomode,youcan
performemergencystopactions2)and3)onanyofyouractivePowerDotdevicesand,ifPowerDot
MobileApplicationisstillrunning,thesecondPowerDotdevicewillterminateitsstimulationsession
automatically.
FineTuningStimulationParameters
[missingtext]
Carrying&StoringPowerDot
PowerDotcarrycaseisthespecificallydesignedforcarryingandstoringyourPowerDotdevicebundled
togetherwithyourcurrentlyused(ornew)padsandleads.
Ingeneral,it’srecommendedtocarryorstoreyourPowerDotdeviceattachedtoarectangularpadand
onlyde‐attachitwhenthepadneedstobereplaced(i.e.after20‐30stimulations).It’salso
recommendedtostorerectangularpadattachedtoatransparentsafetyfilmwhichiscomingwithevery
newpad.Youcanstickyourroundpadstotheothersideofthesamestoragefilmor,alternatively,store
themattachedtoseparatestoragefilmsoftheirown.Thereisacustomizedfoamsectionatthebottom
ofyourcarrycase,whichyoucanusetostoreyourlead(orleads).

18
WARNING!DisconnectleadwirefromPowerDotunitANDleadsnapsformthepadswhenstoring
theminthecarrycase.Otherwise,theleadsmightbendexcessivelyclosetotheconnectorsandthis
mayeitherdamagetheleadsorsignificantlyreducetheirlifetime.

19
POWERDOTSTIMULATIONPROGRAMS
PowerDotMobileApplicationsupportsanumberofbuilt‐instimulationprogramsandoutputmodes,
suitablefordifferentpurposes,which,whenusedinwiththerecommendationsandwhenare
integratedintoyourexistingtrainingplan,canhelptoimproveperformanceandaesthetical
characteristicsofthetargetedmusclegroups(and,withPowerDot,youcantargetupto15mainmuscle
groupsofyourbody).
PowerDotprogramscanbedividedintotwomainsections:
MAINPROGRAMS
MainProgramsaregenerallyintegratedintoyourcurrentsportstrainingplanandhelpyoutodevelop
ormaintainyourmuscleperformancecharacteristicsduringvariousstagesofyourtrainingprogram.
MainProgramsaregenerallyused3‐4timesperweekduringpre‐seasontrainingand1‐2timesper
weekduringseasonorrest/recoveryperiods.Ingeneral,youareexpectedtostimulate1or2muscle
groupsperstimulationsession.
Thefinalselectionofyouractualstimulationprogramandtargetedmusclegroupswilldependona
numberoffactorsincludingyoursportsselection,yourultimateobjective,yourcurrenttrainingplanand
trainingphase.AlltheaboveparametersandotherswillbetakenintoconsiderationbyPowerDot
MobileApplicationbuilt‐instimulationsessionplanningfunctionality.
Alternatively,youcanalwaysoverrideyourcurrentplanandrunmanuallycustomizedMainProgramsin
casualtrainingmode.
AllMainProgramsstartwithrecommended5minutesWarmUp,followedbyMainWorkoutphase
(dependingonaprogram,canbein10‐50minutesrange),whichisthenfollowedbyhighly
recommended5minutesRecoveryphase.
Endurance
Improvesendurance&fatigueresistancepropertiesforstimulatedmusclegroups.
Bydefault,mainphaseofPowerDotEnduranceProgramrunsfor40minutesandconsistsof~2208+2
secondcontraction/restperiods,specificallytargetingslow(endurancefocused)musclefibersatthe
stimulationfrequencyof12Hz.
Enduranceprogramsaregenerallyrecommendedforathleteswhoareprimarilyinvolvedinto
endurance‐focusedsportingdisciplines(e.g.marathonrunning,IronMan,etc.)and/orareinterestedto
furtherincreasetheproportionofslowfibersintheirmuscles.
ThetrainingeffectofEnduranceProgramissimilartotheeffectofseveralsetsofweighttrainingingym
for15‐20repsat50‐60%of1RM(maxweightrepetition)load.

20
Forbetterresults,itmakessensetocombinefewweeksofEndurancetrainingwith1or2weeksof
Resistancetrainingprogramforeverytrainingcycle.
Resistance
ResistanceProgramtargetsbothslow(endurance‐focused)andfast(strength‐focused)musclefibersin
ordertodevelopenduranceandstrengthpropertiesofthestimulatedmusclesinapproximatelyequal
proportion.
Atitsdefaultsettings,ResistanceProgramrunsatmid‐rangefrequencyof55Hzwhichgeneratesaround
110of7‐secondcontractionsfollowedby7‐secondactiverestperiods.
Asproportionofmusclefibersremainsapproximatelythesame,ResistanceProgramhelpstoimprove
overalltoneandaestheticalpropertiesofstimulatedmusclegroups.
Resistanceprogramsaresuitableforathletesinvolvedinequallydemandingenduranceandstrength
kindsofsports,suchasgymnastics,wrestlingetc.
ThetrainingeffectofResistanceProgramisverysimilartotheeffectofseveralsetsofweighttrainingin
gymfor8‐10repsat75‐80%of1RM(maxweightrepetition)load.
However,it’sveryrarelyResistanceprogramsareruninpurestandalonemode.Foroptimalresults,we
recommendedtocombineResistancesessionswitheitherEnduranceorStrengthprograms(depending
onyourpriorities,e.g.2weeksofResistance+4weeksofStrength)
Strength
StrengthProgramtargetsfast(strength‐focused)musclefibersinordertoimprovepurestrength
propertiesofthestimulatedmuscles.
Atitsdefaultsettings,StrengthProgramrunsatstimulationfrequencyof85Hz,whichgenerates50of
4‐secondcontractionsfollowedby20‐secondactiverestperiods.
Strengthprogramsaresuitableforathleteslookingforimmediatemusclestrengthgains,whichmay
resultintheoverallperformanceimprovementsattheirsports,e.g.leapperformancefor
basketball/volleyball,sprintperformanceforsoccerorrugby.
ThetrainingeffectofStrengthProgramisverysimilartotheeffectofseveralsetsofweighttrainingin
gymfor4‐6repsat80‐85%of1RM(maxweightrepetition)load.
Inthelongerrun,StrengthProgramsworkverywellinconjunctionwithExplosiveStrengthPrograms
(e.g.4weeksofStrength+2weeksofExplosiveStrength).
ExplosiveStrength
ExplosiveStrengthProgramtargetsthefastestmusclefibersinordertoimprovespeedandpower
characteristicsofthestimulatedmuscles.