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Trainer Guide - How to use the reACT Trainer

Greg Maurer
Greg Maurer

A how to guide designed for personal trainers, athletic trainers, physical therapists and other movement professionals to get the most from their reACT Trainer!

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2 Acclimitization and Initial Progressions The average new user will require 1 5 sessions to become acclimatized to reACT so that they learn the basic movements; get through any initial DOMS (delayed onset muscular soreness); and have adapted so they no longer experience DOMS. Until this acclimatization has taken place it is better to be careful with intensity (keep speeds between 40-50; use a work/rest ration of 1:2; and gradually progress number of total sets and exercises). As a general rule, after acclimatization is complete initially focus on volume progressions such as increased number of sets, exercises, and set time.
3 Intensity Progressions Exercise intensity is primarily a function of three variables: Platform Speed 30 - 35 has high RPE with higher time under tension for each platform cycle; while speeds of 40 50 have lower RPE but demand more total work per minute; and speeds of 60 70 greatly increase intensity. One leg versus two legs one legged squats (either with non-working leg held in front or to the rear) greatly increase intensity because you effectively double the load! The addition of external weight such as vest also increases load and therefore intensity. Adding weight should be the LAST area of progression.
4 Work/Rest Ratio Progressions The work/rest ratio becomes is important for progression and customization of programming towards particular goals. Ideally the energy system requirements of the activity or sport should be considered and the work/rest ratio progressed accordingly: Example: football lineman focused on strength and power would use smaller work/rest ratio (more rest time relative to work time) plus higher platform speeds and eventually one leg and/or external resistance when appropriate. Example: center halfback in soccer focused on endurance would use larger work/rest ration is advised (less rest relative to work).
5 reACT Acute Training Variables Volume Acclimatization period Time per set Number of sets Number of Exercises Work/Rest Ratio Platform Speed Level of Compression/Extension Movement Progression Load Examples of progression After Acclimatization Increase time per set Increase # sets Increase # exercises > work/rest ratio > or < Platform Speed Increase level of compression/extension Go from two feet to one foot Add weight vest
6 First Session for New Client Start clients facing forward with two feet parallel and shoulder width apart with firm grip on handrails Start using manual program set for intensity/speed of 40 RPM and allow client to ride without flexing or extending at hip/knee/ankle so client feels safe on machine. After client is comfortable riding progress to having them flex knees/hips/ankles slightly (compress/squat) as platform moves up to absorb while holding on. Use short work intervals no longer than 30 Seconds with 1 minute off between sets. Do only 3 - 5 sets initially to avoid excessive DOMS.
7 Basic Riding Posture
8 Basic Squat Two Hands
9 Speed/Intensity Recommendations Initially when learning reACT using a speed of 40 RPM is recommended for short intervals (< 1 Min.) For the average person a speed of 30 RPM will actually be associated with a much higher RPE (Rate of Perceived Exertion) than faster speeds of 40 50. So RPE is high for slow speed of 30; moderate for speeds of 40 50; and then high again at speeds greater than 50. Speeds from 60 - 70 are advanced and not for beginners!
10 Initial Exercise Progressions The first suggested progression is to go from two hands holding on to one hand or two hands lightly touching until your client can perform the basic squat NOT holding on at all. Once your client can perform basic squat exercise without support you can begin teaching a lunge stance. Note that it is appropriate to have clients hold on with both hands again when learning new postures.
11 Squat One Hand
12 Squat no hands
13 Lunge Stance Two Hands
14 Lunge Stance One Hand
15 Lunge Stance No Hands
16 Side Facing Posture Progressions When your client has learned the front facing postures they can begin to learn the side facing squat. As with all new postures the side facing snowboard/skateboard/surf squat exercise should be taught with your client holding on again with progression to full compression and extension without holding on.
17 Side Squat Two Hands
18 Side Squat One Hand
19 Side Squat No Hands
20 Single Leg Squat Progression After learning forward & side facing postures the last posture progression is the single leg Squat. Have your client face forward with one foot on the platform and the other up on the side of the reACT (or with one foot held up over standing foot with toes touching top of standing foot) while holding on with both hands. The client compresses and extends with one leg from this secure position. Progress to point where your client holds one foot up in the air as other leg compresses and extends fully without holding on with hands.
21 Single Leg Squat Foot Up
22 Single Leg Squat Foot in Air
23 Single Leg Squat Foot in Air one hand
24 Single Leg Squat Foot in Air no hands
25 Advanced Exercises After mastering all front, side facing and single leg squat exercises a client can be progressed through advanced exercises including (these are ADVANCED exercises that should only be done with trainer supervision): The squat exercise holding on with eyes closed and hands holding on. Progress slowly so that your client can perform this challenge with one hand and then no hands. Then you can progress to other postures for maximum proprioceptive benefit! Begin to teach integrated functional movement patterns with an upper body component like medicine ball throws and catches.
26 Medicine Ball Throws Side Squat
27 Sample reACT 4 Week Program Average User reACT 4 Week Program Week Session # Exercises Speed # Sets Work Time Rest Time Load 1 1 Basic Squat 40 - 45 4 30 Sec. 60 Sec. BW 1 2 Basic Squat 40 - 45 5 30 Sec. 60 Sec. BW 2 1 Basic Squat 50 2 45 Sec. 90 Sec. BW 2 1 Lunge Left 40 - 45 2 45 Sec. 90 Sec. BW 2 1 Lunge Right 40 - 45 2 45 Sec. 90 Sec. BW 2 2 Basic Squat 50 2 45 Sec. 90 Sec. BW 2 2 Side Squat Left 40 - 50 2 30 Sec. 60 Sec. BW 2 2 Side Squat Right 40 - 50 2 30 Sec. 60 Sec. BW 3 1 Basic Squat 50 2 45 Sec. 60 Sec. BW 3 1 Lunge Left 50 2 45 Sec. 60 Sec. BW 3 1 Lunge Right 50 2 45 Sec. 60 Sec. BW 3 2 Basic Squat 50 2 45 Sec. 60 Sec. BW 3 2 Side Squat Left 50 2 45 Sec. 60 Sec. BW 3 2 Side Squat Right 50 2 45 Sec. 60 Sec. BW 4 1 Basic Squat 50 2 45 Sec. 45 Sec. BW 4 1 Lunge Left 50 2 45 Sec. 45 Sec. BW 4 1 Lunge Right 50 2 45 Sec. 45 Sec. BW 4 2 Basic Squat 50 2 45 Sec. 45 Sec. BW 4 2 Side Squat Left 50 2 45 Sec. 45 Sec. BW 4 2 Side Squat Right 50 2 45 Sec. 45 Sec. BW Legend: BW is bodyweight Rest is time spent riding with knees straight to rest between work sets Work is the duration of each work interval

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Trainer Guide - How to use the reACT Trainer

  • 1. 1
  • 2. 2 Acclimitization and Initial Progressions The average new user will require 1 5 sessions to become acclimatized to reACT so that they learn the basic movements; get through any initial DOMS (delayed onset muscular soreness); and have adapted so they no longer experience DOMS. Until this acclimatization has taken place it is better to be careful with intensity (keep speeds between 40-50; use a work/rest ration of 1:2; and gradually progress number of total sets and exercises). As a general rule, after acclimatization is complete initially focus on volume progressions such as increased number of sets, exercises, and set time.
  • 3. 3 Intensity Progressions Exercise intensity is primarily a function of three variables: Platform Speed 30 - 35 has high RPE with higher time under tension for each platform cycle; while speeds of 40 50 have lower RPE but demand more total work per minute; and speeds of 60 70 greatly increase intensity. One leg versus two legs one legged squats (either with non-working leg held in front or to the rear) greatly increase intensity because you effectively double the load! The addition of external weight such as vest also increases load and therefore intensity. Adding weight should be the LAST area of progression.
  • 4. 4 Work/Rest Ratio Progressions The work/rest ratio becomes is important for progression and customization of programming towards particular goals. Ideally the energy system requirements of the activity or sport should be considered and the work/rest ratio progressed accordingly: Example: football lineman focused on strength and power would use smaller work/rest ratio (more rest time relative to work time) plus higher platform speeds and eventually one leg and/or external resistance when appropriate. Example: center halfback in soccer focused on endurance would use larger work/rest ration is advised (less rest relative to work).
  • 5. 5 reACT Acute Training Variables Volume Acclimatization period Time per set Number of sets Number of Exercises Work/Rest Ratio Platform Speed Level of Compression/Extension Movement Progression Load Examples of progression After Acclimatization Increase time per set Increase # sets Increase # exercises > work/rest ratio > or < Platform Speed Increase level of compression/extension Go from two feet to one foot Add weight vest
  • 6. 6 First Session for New Client Start clients facing forward with two feet parallel and shoulder width apart with firm grip on handrails Start using manual program set for intensity/speed of 40 RPM and allow client to ride without flexing or extending at hip/knee/ankle so client feels safe on machine. After client is comfortable riding progress to having them flex knees/hips/ankles slightly (compress/squat) as platform moves up to absorb while holding on. Use short work intervals no longer than 30 Seconds with 1 minute off between sets. Do only 3 - 5 sets initially to avoid excessive DOMS.
  • 9. 9 Speed/Intensity Recommendations Initially when learning reACT using a speed of 40 RPM is recommended for short intervals (< 1 Min.) For the average person a speed of 30 RPM will actually be associated with a much higher RPE (Rate of Perceived Exertion) than faster speeds of 40 50. So RPE is high for slow speed of 30; moderate for speeds of 40 50; and then high again at speeds greater than 50. Speeds from 60 - 70 are advanced and not for beginners!
  • 10. 10 Initial Exercise Progressions The first suggested progression is to go from two hands holding on to one hand or two hands lightly touching until your client can perform the basic squat NOT holding on at all. Once your client can perform basic squat exercise without support you can begin teaching a lunge stance. Note that it is appropriate to have clients hold on with both hands again when learning new postures.
  • 16. 16 Side Facing Posture Progressions When your client has learned the front facing postures they can begin to learn the side facing squat. As with all new postures the side facing snowboard/skateboard/surf squat exercise should be taught with your client holding on again with progression to full compression and extension without holding on.
  • 20. 20 Single Leg Squat Progression After learning forward & side facing postures the last posture progression is the single leg Squat. Have your client face forward with one foot on the platform and the other up on the side of the reACT (or with one foot held up over standing foot with toes touching top of standing foot) while holding on with both hands. The client compresses and extends with one leg from this secure position. Progress to point where your client holds one foot up in the air as other leg compresses and extends fully without holding on with hands.
  • 22. 22 Single Leg Squat Foot in Air
  • 23. 23 Single Leg Squat Foot in Air one hand
  • 24. 24 Single Leg Squat Foot in Air no hands
  • 25. 25 Advanced Exercises After mastering all front, side facing and single leg squat exercises a client can be progressed through advanced exercises including (these are ADVANCED exercises that should only be done with trainer supervision): The squat exercise holding on with eyes closed and hands holding on. Progress slowly so that your client can perform this challenge with one hand and then no hands. Then you can progress to other postures for maximum proprioceptive benefit! Begin to teach integrated functional movement patterns with an upper body component like medicine ball throws and catches.
  • 27. 27 Sample reACT 4 Week Program Average User reACT 4 Week Program Week Session # Exercises Speed # Sets Work Time Rest Time Load 1 1 Basic Squat 40 - 45 4 30 Sec. 60 Sec. BW 1 2 Basic Squat 40 - 45 5 30 Sec. 60 Sec. BW 2 1 Basic Squat 50 2 45 Sec. 90 Sec. BW 2 1 Lunge Left 40 - 45 2 45 Sec. 90 Sec. BW 2 1 Lunge Right 40 - 45 2 45 Sec. 90 Sec. BW 2 2 Basic Squat 50 2 45 Sec. 90 Sec. BW 2 2 Side Squat Left 40 - 50 2 30 Sec. 60 Sec. BW 2 2 Side Squat Right 40 - 50 2 30 Sec. 60 Sec. BW 3 1 Basic Squat 50 2 45 Sec. 60 Sec. BW 3 1 Lunge Left 50 2 45 Sec. 60 Sec. BW 3 1 Lunge Right 50 2 45 Sec. 60 Sec. BW 3 2 Basic Squat 50 2 45 Sec. 60 Sec. BW 3 2 Side Squat Left 50 2 45 Sec. 60 Sec. BW 3 2 Side Squat Right 50 2 45 Sec. 60 Sec. BW 4 1 Basic Squat 50 2 45 Sec. 45 Sec. BW 4 1 Lunge Left 50 2 45 Sec. 45 Sec. BW 4 1 Lunge Right 50 2 45 Sec. 45 Sec. BW 4 2 Basic Squat 50 2 45 Sec. 45 Sec. BW 4 2 Side Squat Left 50 2 45 Sec. 45 Sec. BW 4 2 Side Squat Right 50 2 45 Sec. 45 Sec. BW Legend: BW is bodyweight Rest is time spent riding with knees straight to rest between work sets Work is the duration of each work interval