Squat
A brief introduction to this mode
In squat mode you get live feedback on your training while you are doing a set.
To get started simply follow the instructions on the screen.
-
Add the amount of weight you wish on the bar.
-
Pick up the weights and step onto AlphaPWR
-
Stand still for calibration.
-
Once the loading ring is full and the screen changes take one squat
-
Remember to lift as fast as you can. The screen indicates a new squat by a white flash.
Before you start
Find your zone
The bar on the bottom of your screen will help you find the right load. Simply add more weight until you are in the right velocity zone. The bar will tell you which zone you are inn (speed, power or strength).
If you are in the speed zone and want to work out in the strength zone, simply add more weight. The idea is to change your velocity by adding or removing weight on your bar. Remember to always lift with as explosive as possible.
Calibrating...
Stand still
To get the correct measurement for your jump, you need to stand as still as possible while AlphaPWR is calibrating. As soon as the calibration is done, the screen will shift to the squat-screen and you can now start squatting.
Start lifting!
Get ready to rumble
Speed: Faster than 1 m/s Power: 0,5 m/s - 1 m/s Strength: Slower than 0,5 m/s.
The distance shows you how low your squat was with this given weight. You can compare the distance during the given set to see that each squat are the same.
Keep going!
You're doing great
After completing the first repetition you will get information that you can use to autoregulate and optimize your workout.
You can do it!
Yes you can!
The concentric velocity will start to drop as you get closer to failure. The screen after a few squats you will see that there is displayed a drop percentage. This tells you how much your speed has dropped from the fastest squat you had. This percentage also controls the traffic light. The goal during your set is to keep it green as long as possible.
That's enough!
Oh, you're cooked
When the speed of your squats drop below 25% the light turns red and tells you to stop your set. The velocity drop can be adjusted in the menu. Higher drop in velocity often means more fatigue, longer rest needed and more hypertrophic response from the given set.
Fifth step
Analyze your results
On the results screen you get a summary of your workout and you can compare each squat.
The first graph shows you the velocity of each squat. The second shows you the distance (depth) of the squats.
The table at the bottom lets you compare each squat by showing you the difference in velocity and power generated in each squat.
If you step back onto AlphaPWR you will exit the report screen and start a new calibration. If you wait more than the set wait time (adjustable in the menu) the screen automatically goes back to the weigh in screen.
