Issue #18: EMS Strength Workout
"3/7 Strength Ladder" TIME: 25min I EQUIPMENT: TRX Slingtrainer & EMS Suit
Why EMS Training?
Welcome to The VTC!
You can build muscle and endurance with any fitness tool. While that is true, it’s much easier to make progress if you have a way to load each movement, like with barbells and Dumbbells... this is why we usually choose to lift heavy barbells instead of doing endless push-ups and air squats. Muscles need tension and EMS is a great way to add tension and boost your training routine!
If you’re on the road a lot, are stuck at home because of COVID, traveling a lot, or just want to try something new then an EMS Suit is a great option to help to create tension when you lack a real gym in which to train. Training with EMS is about convenience. It’s small, easy to throw in a travel bag, fairly easy to get, and can provide vicious muscular tension!
To boost your training, EMS is the most powerful tool you can get these days. Not incorporating EMS to your training routine equals leaving money on the floor.
What follows is strength capacity training to help you maintain muscle, build endurance, and a great looking physique.
Hope you enjoy it!
Johannes - Director of Performance
Pre-Game Checklist
You drank 2 glasses of water 20-30min before your training.
You slept at least 6-8 hours the last night.
You are not underate and stressed before you start the training. A small snack is a good choice and does not use intense training to counterbalance stress. This spiral goes not in your favor!
You did not use any skin or body lotion before training.
You did not drink alcohol at least 12hours before the training.
Make sure to get a proper warm-up. Not for the sake of getting sweaty for the electricity but your muscle and joint health!
4 Step Guide to get started
Carefully put on your Visionbody EMS Suit. Do not wear any jewelry and take care of your fingernails. When you use the zipper to close the back of the suit, fix the bottom of the zipper with one hand and pull the zip cord carefully up until it’s fully closed. Click the Visionbody Box to your suit, but do not push any buttons. For the warm-up, you do not need the box switched on.
Start the video and begin with our 5-7min Warm-up routine which is an important part of every training.
Then start the Box and adjust the Program:
Strength / Density 1 / 25min / Medium / 5s vs 2s
After the adjustment pushes the start-button and re-start the workout video. From now on you just follow the training video instructions and let the suit do his magical work.
If you feel uncomfortable or exhausted feel free to press the pause button whenever you want to. This training should not hurt you in any way!
Intensity
Our intensity percentages (%) are not equal to weights (Kg), speed (km/h), or the feeling of burning. You are not the fittest person in the house if you put up the regulators up to the sky! Do your workout and feel that the Suit is contracting your muscles with an extra squeeze. Do not fight the suit by contracting as hard as you can against the contraction. Do your workout and let the electricity do her silent wonder work for you.
About “3/7 Strength Ladder”
You can build enormous strength and muscle with strength ladders. This means you start at a low rep range and build up to a higher rep range. In this workout, we start at 3reps followed by 15s rest and then go on with 4 reps and 15s rest. Do this scheme until you reached 7 reps. Make a 1min rest and start the ladder all over again.
This low rep approach will help you to keep an eye on the good form while working your muscle effectively. We only use 3-4 exercises in this training routine. Mainly big compound exercises like Squats, Rows, Push-Ups, and Roll Outs. Exercises that work all your muscles at the same time.
This is how it goes…
Warm-Up, 6min
Start the Warm Up with your suit on but without electric impulses. Each Exercise is done for the 45s and then you got 10-15s to switch to the next exercise. Repeat them as a circuit 2 times.
Slow Motion Mountain Climber ‘45s
Reverse Lunges ‘45s
Bear Crawl ‘45s
Hip Lift ‘45s
3/7 Strength Ladder, 25min
Each round is performed like a ladder starting by 3 repetitions followed by 15s rest. Next round you do 4 repetitions and 15s rest, then 5 repetitions followed by 15s and so on until you have 7 repetitions completed. Then you rest for 1min and start all over again. After this second round, you make a 1-2min break and start with the same repetition scheme and the next exercise.
Exercise 1, TRX Push-Up’s: 3 Reps followed 15s rest followed by 4 Reps followed 15s rest followed by 5 Reps followed 15s rest followed by 6 Reps followed 15s rest followed by 7 Reps followed by 1min rest.
Repeat: 3 Reps followed 15s rest followed by 4 Reps followed 15s rest followed by 5 Reps followed 15s rest followed by 6 Reps followed 15s rest followed by 7 Reps followed by 1min rest.
Rest 1min.
Exercise 2, Air Squats: 3 Reps followed 15s rest followed by 4 Reps followed 15s rest followed by 5 Reps followed 15s rest followed by 6 Reps followed 15s rest followed by 7 Reps followed by 1min rest.
Repeat: 3 Reps followed 15s rest followed by 4 Reps followed 15s rest followed by 5 Reps followed 15s rest followed by 6 Reps followed 15s rest followed by 7 Reps
Rest 1min.
Exercise 3, TRX Rows: 3 Reps followed 15s rest followed by 4 Reps followed 15s rest followed by 5 Reps followed 15s rest followed by 6 Reps followed 15s rest followed by 7 Reps followed by 1min rest.
Repeat: 3 Reps followed 15s rest followed by 4 Reps followed 15s rest followed by 5 Reps followed 15s rest followed by 6 Reps followed 15s rest followed by 7 Reps followed by 1min rest.
Rest 1min.
Exercise 4, TRX Roll Outs: 3 Reps followed 15s rest followed by 4 Reps followed 15s rest followed by 5 Reps followed 15s rest followed by 6 Reps followed 15s rest followed by 7 Reps followed by 1min rest.
Repeat: 3 Reps followed 15s rest followed by 4 Reps followed 15s rest followed by 5 Reps followed 15s rest followed by 6 Reps followed 15s rest followed by 7 Reps followed by 1min rest.
Recovery, 6min
Start the Cool Down with your suit on but without our electric impulses. Each Exercise is done for the 45s and then you got 10-15s to switch to the next exercise. Repeat them as a circuit 2 times.
Upward Dog ‘45s
Superman Stretch and Rotate ‘45s Right /’45s Left
Sumo Squat ‘45s
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