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: 21 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

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 MINUTES

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 MINUTES

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 MINUTES

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.