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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.

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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.

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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).

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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

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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.

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Basic Riding Posture

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Basic Squat Two Hands

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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!

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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.

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Squat One Hand

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Squat no hands

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Lunge Stance Two Hands

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Lunge Stance One Hand

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Lunge Stance No Hands

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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.

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Side Squat Two Hands

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Side Squat One Hand

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Side Squat No Hands

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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.

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Single Leg Squat Foot Up

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Single Leg Squat Foot in Air

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Single Leg Squat Foot in Air one hand

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Single Leg Squat Foot in Air no hands

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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.

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Medicine Ball Throws Side Squat

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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