Timothy M.

Dornemann
Alexander
Mikheev, P .D.

Vibration
Programming
and
Prescriptions

Russian
Vibration
Training:
The
Mikheev
Method

Russian
Vibration Training:
The Mikheev Method
Vibration Programming
and Prescriptions

Timothy M. Dornemann
Alexander Mikheev, Ph.D.

2013 Heart Rate Inc. All rights reserved. Printed in the United States.
No part of this book may be reproduced, stored in a retrieval system or transmitted, in
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without the prior permission of Healthy Learning.
ISBN: 978-1-60679-277-3
Library of Congress Control Number: 2013942844
Text photos: Brett Collins
Book layout: Cheery Sugabo
Cover design: Cheery Sugabo
Front cover photo: Brett Collins
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Heart Rate Inc.

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www.versaclimber.com

Dedication

This book is dedicated to Richard Charnitski, better known by many as Dick or The Big
Cheese (Cheese for short). The forward thinking and taking the paths least traveled
in the innovation and application of product research, development, and design in
bringing products to market that the subject of this book is an example of has been the
spirit of Cheese. He has eaten and breathed innovation since the 1950s. Just to name
a few examples: He helped create the rst sub-missile launcher as an engineer for the
Firestone Missile Division in the 1950s, then founded Product Improvement, where
he designed the rst automatic wire wrap circuit board machines in the 1960s. Since
starting Heart Rate Inc. in the late 1970s, hes brought us the VersaClimber and with
it the rst heart-rate-controlled exercise machine in the 1980s, the VersaPulley with its
MV2 Technology inertial resistance in the late 1990s and 2000s, and, now, ExerVibe
and SuspensionVibeTM vibration training technology in the 2010s.
Thanks Cheese for your lifes contributions to innovation and to your companies,
employees, and family.

Acknowledgments

This book has come together with the help of many people. Id like to thank a number
of people for their signicant contributions to this project. Id like to thank Richard and
Dan Charnitski of Heart Rate for trusting me with the task of transferring Alexs research
and methods of vibration training from translations of his original Russian manuscript. I
owe Alex Mikheev a debt of gratitude for his help in understanding and communicating
his ndings and methodology.
In the production of this book, Id like to thank Coaches Choice/Healthy Learning
and in particular Angie Perry and Kristi Huelsing for all their help guiding me through
this process. Thanks to Corey Beasley for being the model for the exercise pictures and
Brett Collins for doing the photography for those pictures. Id also like to thank Diane
Krenzke for offering her time and talents to take my author photoI didnt give you
much to work with.
The assistance of Dr. Brian Schilling in reviewing and providing feedback on the
text was a great help. Id also like to acknowledge the support of two of my professors
from the United States Sports Academy: Dr Brian Wallace and Dr. Enrico Esposito. The
support and comments given by Dr. Phil Wagner, Dr. Patrick Jacobs, and Dr. William
Amonette were greatly appreciated. Lastly, Id like to thank my family for their support
and my Lord and Savior Jesus Christ for the opportunity to write this book.

Contents

Dedication

Acknowledgments

Preface

Introduction

Chapter 1: The Scientic Basis of Vibration Training

11

Introduction
Terminology
Vibration Training
Vibration Research
Physical Impact of Vibration Training on
the Neuromuscular System
Physical Impact of Vibration Training on
the Cardiorespiratory System
Biological Impact of Vibration Training
Summary
Chapter 2: Vibration Programming: The Stimulation
of Biological Activity Method
Overview of the Stimulation of Biological Activity Method
SBA Program Formats
Designing Programs Using the SBA Method
Vibration Cycling Recommendations
Beginning Programs
Intermediate Programs
Advanced Programs

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Chapter 3: Stimulation of Biological Activity Method: Exercises

36

Suspension Training Basics

Static Passive (Stretching) Exercises
Primary Suspension Vibration Exercises
Push-Up Series
Chest Fly Series
Row Series
One-Arm Row Series
Dip Series
Triceps Extension Series
Biceps Curl Series
Core and Lower-Body Movements
Platform Movements
Squat Series
Lunge Series
Side Lunge Series
Chapter 4: Stimulation of Biological Activity Method:
Example Programming

94

Acute Stimulation Programs

Stimulation (Warm-Up)/Recovery (Cool-Down)
Maintenance/Development Programs
Developmental Training Programs
References

108

About the Authors

112

Preface

This book is the result of the partnership between Heart Rate and Alexander Mikheev,
Ph.D., director of the Scientic Research Institute of Physical Culture and Sport of the
Republic of Belarus. With permission, Heart Rate translated Dr. Mikheevs text The
Theory of Vibration Training: Biological Basis of Standardized Vibrotraining, which is
based on more than 20 years of research on vibration training.
This manual serves as a review of the work of Mikheev and other researchers in
the eld of vibration training. In addition to providing the scientic basis of vibration, this
manual discusses how to program vibration training with the stimulation of biological
activity (SBA) method developed by Mikheev and provides explanations of vibration
exercises and sample programming.

Introduction

I rst began studying vibration in Minsk (Belarus) in 1979 after developing my rst
vibrating apparatus with adjustable frequency. My rst subjects were two swimmers
with histories of shoulder and knee injuriesfrom the Belarusian Institute of Physical
Culture. Starting from scratch, the training methods used were developed by trial
and error. The immediate results were remarkable. After just four trainings, signicant
increases in the mobility of the injured shoulder and improvements in the injured
knee were clearly evident. This led to the start of large-scale studies to explore effects
of three applications of vibration training. The rst application was the development
of a vibration training system to produce signicant, rapid improvement of strength,
exibility, endurance, and quickness in elite athletes. Second was the development
of a method for accelerating rehabilitation after injuries. The last area was the use of
vibration stimulation in tness for improving health. In addition to researching how to
properly utilize vibration, I concentrated on developing new vibratory devices.
In 1984, I began studying under pioneering vibration researcher Vladimir Nazarov
in the graduate program of the Department of Biomedical Engineering at the Belarusian
Institute of Physical Culture. Over the next 10 years, I conducted a great number of
pedagogical studies aimed at determining the optimum frequency and amplitude of
vibration. These studies included swimmers, runners, skiers, badminton players, and
soccer playerstotaling more than 200 athletes. This research was cumulated in 1989,
when it was determined that the highest increases in strength and exibility occurred
with vibration training conducted at 28 to 30 Hz and an amplitude of 4 mm.
The following years were spent developing the most effective pedagogical training
routines and investigating how to best use periodization with vibration training. In 2004,
we determined that at least four vibration training sessions of 10 to 18 minutes each were

needed to effectively produce improvements in physical qualities. Research revealed that

no more than 10 training sessions were needed and that four to ve training vibration
cycles are needed per year to effectively maintain the benets of vibration training.
By this time, the vibration method was widely used in the preparation of the training of
Soviet athletes. In particular, I have worked with world champions and Olympic medalists:
 Biathlon: A. Popov, S. Paramygina, A. Aidarov, V. Ryzhenkov, and V. Saurin
 Track and eld: V. Dubrovik and Y. Korolchik
 Greco-Roman wrestling: S. Lishtvan
 Rhythmic gymnastics: A. Zhukova, S. Rudalova, and L. Cherkashina
 Judo: I. Makarov
Recently, extensive medical and biological research has been conducted to
identify the systemic reaction of athletes to the application of vibration. This research
found signicant increases in the electrical activity of muscles, increases in oxygen
consumption, and increases in hormonal activity. These functional changes increase
athletic performance and promote rapid recovery after training.
Taken as a whole, my research attests to the fact that vibration stimulation has great
prospects for practical application in sports and physical education. From my research,
Ive developed a system of balancing vibration frequency, amplitude, and localization of
lengthwise vibration waves to enhance physical development. This book summarizes and
explains how to effectively utilize and put my vibration training methods into practice.
Alexander Mikheev, Ph.D.

10

1
The Scientic Basis of
Vibration Training

Introduction
Vibration can be used as a training stimulus to cause a positive physical and biological
response. The intensity of the vibration stimulus depends on the frequency and
amplitude of the vibration utilized. As with any training method, the proper amount
of stress needed to produce a positive response needs to be determined. In
resistance training, the overload principle needs to be applied for strength gains to be
accomplished. If the training stimulus is too light, no changes are made; if the stimulus
is too intense, injury or overtraining can occur. The key to productive training is to
train within the training thresholdnot working too easy to cause no response and not
training too hard to cause a detrimental effect. Training using a vibration stimulus works
the same way.
Historically, the potential damaging effects of vibration were revealed in experiences
of vibration disease. The identication of vibration disease dates back to the 1940s,
when adverse reactions to the exposure to uncontrolled vibration where identied in
industrial work settings (43). Vibration training research has made progress in dening
the proper training threshold to produce positive results. Mikheev (18) refers to this
productive use of vibration as controlled vibration or balanced vibration.
The use of balanced vibration in training will be referred to in this text as dosed
vibration training (DVT). Balanced vibration training is performed using mechanical
impulses that are directed along muscle bers (18). DVT utilizes controlled vibration
stimuli dened in frequency (Hz), amplitude (mm), and acceleration (g). Mikheevs

11

(18) research discussed in this text utilized frequencies of 28 to 30 Hz at an amplitude

of 4 mm. Similar frequencies and amplitudes have been used in other vibration
research (4, 5, 10, 40, 41).
Mikheevs research supports and, in some areas, expands on the ndings of other
researchers with regard to the benets derived from the use of DVT. DVT has been
shown to improve circulation, increase the function of muscle capillaries, and enhance
metabolic processes (5, 13, 20, 40). These factors work together as increased blood
ow at the capillary beds assists metabolic activity through improving nutrient delivery
and aids recovery by enhancing the removal of metabolic waste from active muscles.
Flexibility and strength gains have been demonstrated with DVT (6, 7, 8, 10, 25,
26, 35, 36, 42). Flexibility may be increased due to the ability of vibration to suppress
the stretch reex, thereby allowing for a greater range of motion. Muscular strength
increases due to vibration may occur from the improvement of neuromuscular efciency
resulting from enhanced synchronization of motor units. This ability to synchronize the
recruitment and ring of motor units naturally results in greater force production.
In addition to these commonly known benets of vibration training, Mikheevs
research suggests that vibration training can cause positive biochemical, hormonal and
immunological changes (19, 22). These changes will be reviewed in detail in a later
section in this text.

Terminology
To fully examine Mikheevs research, a working knowledge of the common terms and
abbreviations needs to be established. For this purpose, the following lists the common
terms and abbreviations used in vibration research:
 WBV: Whole body vibration
 WMV: Whole muscle vibration
 BMS: Biomechanical stimulation
 VE: Vibration exercises
 VT: Vibration training
 DTV or T-vibration: Dosed transversal vibrationthe direction of the action of the
sources of the vibration effects perpendicular to the body surface (A in Figure 1-1) (18)
 DLV or L-vibration: Dosed longitudinal vibrationthe vibration acts on the extremity
in such a manner that the vibration waves arise in specic muscles and are directed
along the muscle bers (B in Figure 1-1) (18)
 MSDV: Minimally sufcient dose of the vibration load
 ODV: Optimal dose of the vibration load

12

Reprinted by permission, from Mikheev, 2006a, p. 48 (18)

Figure 1-1. Schematic depiction of the directivity of the mechanical

effects during transversal (A) and longitudinal (B) vibrations

Vibration Training
The controlled use of vibration to cause positive physical and biological responses
requires the use of proper doses of vibration. Vibration dosing consists of three aspects
(Figure 1-2):
 The volume of the vibration load
 The intensity of the vibration load
 The strength of the vibration load

Dose of the
Vibration Load

Volume of the
Vibration Load

Intensity of the
Vibration Load

Strength of the
Vibration Load

Reprinted by permission, from Mikheev, 2006a, p. 53 (18)

Figure 1-2. Components of the dose of the vibration load

The intensity of the vibration load refers to the mechanical characteristics of the
frequency and amplitude of the vibration stimulus used. The volume of the vibration
load refers to the volume of time under the vibration stimulus. Mikheev (18) uses the

13

term strength of the vibration load to describe the observational characteristic of the
volume of muscle impacted by the vibration load.

Vibration Research
For more than 20 years, Dr. Alexander Mikheev has researched the physical and
biomechanical effects of training that uses vibration stimuli. The ndings of Dr. Mikheevs
research reveal potential benets that can be used for medical and/or performanceenhancement purposes. Mikheev has explored the physical impact vibration training can
have on the neuromuscular and cardiorespiratory systems. Biologically, his research has
examined how vibration produces hemodynamic, immune, biochemical, and hormonal
changes. Although the physical and biological changes dont work independently, the
following sections will use these two areas to structure the discussions of vibration
research by Mikheev and others.
Physical Impact of Vibration Training on the Neuromuscular System
Research has shown that vibration can stimulate the neuromuscular system to enhance
balance, improve exibility, and increase strength (6, 7, 8, 10, 25, 26, 35, 36, 42). The
root of all these benets is the ability vibration has to stimulate muscles and nerves.
Electromyography (EMG) is used in research to measure muscular activity by measuring
electrical activity in the muscles under various conditions. EMG measures include:
 Maximal amplitude, which is an indication of maximum muscle activity
 Average amplitude, which shows the average level of muscle activation
 Frequency, which refers to how often motor units are ring
EMG studies done by Mikheev (25, 26, 35, 36) examined the comparison of
muscle activity in static or resting muscles with and without vibration, muscles in an
extended position with and without vibration, isometrically contracted muscles with
and without vibration, and dynamically active muscles with and without vibration. The
ndings revealed signicant increases (p < 0.05) on EMG readings in the maximum
amplitude (mkW), average amplitude (mkW), and frequency (Hz) when vibration
stimuli was used in extension, isometric, and dynamic conditions. When comparing
the ndings in muscles in an extended position, EMG activity (mkW) was reported to
increase 122 percent in maximum amplitude, 78 percent in average amplitude, and
129 percent in frequency. Isometrically contracted muscles were found to increase
204 percent in maximum amplitude, 93 percent in average amplitude, and 52 percent
in frequency when using vibration. During dynamic exercise, increases of 58 percent in
maximum amplitude were reported when using vibration.
Hazell, Jakobi, and Kenno (11) explored the effects of whole body vibration on
upper- and lower-body EMG in static and dynamic exercises. The study tested lowerbody muscle EMG during isometric and dynamic squatting movements and upper-body

14

EMG while performing static and dynamic biceps curl exercises. The movements were
done with vibration amplitudes of 2 and 4 mm combined with frequencies of 25, 30,
35, 40, and 45 Hz. Results revealed signicant increases in lower-body EMG activity
with frequencies between 35 to 45 mm and an amplitude of 4 mm (11). No signicant
increases in upper-body EMG were reported, which isnt surprising considering that the
vibration wasnt directly focused on the biceps. The authors suggested that the groundbased vibration stimulus from the whole body vibration (WBV) platform lost intensity
by the time it reached the upper body (11).
The ability of vibration stimuli to stimulate muscle and nerve activity is the root
of how vibration training produces physical adaptations. In his research, Mikheev (27,
28, 29, 37, 39) shows that vibration training can improve balance and posture. Acute
bouts of vibration training showed decreased balance, but continued use of vibration
training for a period of three to four weeks produced an improvement in balance.
Mikheevs research reveals that three minutes of dynamic large muscle group activity
performed with a vibration stimulus at a rate of one repetition per second provides a
sufcient stimulus to provide reliable improvements in balance. A review by Leigh and
Scherer (12) discusses the ability of vibration training to improve strength, balance, and
posture in the elderly. These improvements are especially signicant in this population
because strength, balance, and posture improvements can help elderly individuals to
increase mobility, reduce fall risk, and maintain independence.
This conrms what could be observationally concluded. The simple experience of
standing on a vibration platform shows that mechanical vibration causes an unbalanced
feeling. It stands to reason that as the body adapts to vibration over time, kinesthetic
sense or body awareness will improve. As awareness is heightened and muscles adapt
and work to counteract the vibration stimulus, balance and posture improve.
When comparing training using traditional exercises with and without vibration,
Mikheevs work reveals signicantly greater increases in muscular strength and
muscular endurance (14, 15, 21, 32). In a study using push-ups as the core exercise
in a training routine, the participants that conducted the training routine exercises with
vibration experienced increases of 44.2 percent in arm and shoulder muscular strength
and 13.5 percent in muscular endurance. When considering the EMG and balance
research, it stands to reason that vibration positively improves strength as reported in
these studies. The increases in body awareness shown in the balance study suggest
that vibration helps increase coordinated muscle action. The increases in maximal
amplitude, average amplitude, and frequency displayed in the EMG research reveal
that vibration stimulation can increase motor unit ring and muscle activity. Increased
muscle coordination combined with increased muscle ring naturally results in greater
force production or strength (42).
Multiple studies have shown that acute and chronic vibration training positively
impacts speed and power production (6, 7, 8, 41, 42). Dabbs et al. (6) compared
vertical jump heights at rates of immediately, 30 seconds, one minute, two minutes,

15

and four minutes after performing four sets of dynamic squats for 30 seconds with 30
seconds rest between sets on a WBV platform. The vibration exercise was performed
at a frequency of 30 Hz and an amplitude of 6.5 mm. Results showed that vertical
jump heights were signicantly higher after vibration training when compared with
nonvibration jump heights, but no differences were shown in performance between
the various post-vibration rest periods (6).
The study by de Hoyo Lora et al. (7) measured vertical jump and drop jump heights
after performing ve sets of 60-second isometric squats with and without vibration.
The study used a lower vibration stimulus than most other studies, using a 2.5 mm
amplitude and a 30 Hz frequency (7). Findings revealed that jump heights decreased
after isometric squatting without vibration and remained the same as the pre-exercise
control jump measurements when vibration was used (7). This suggests that either
the lower amplitude used wasnt sufcient to produce improvement or, more likely,
based on the decreased performance after the nonvibration squatting, the protocol
used overfatigued the muscles prior to the jump testing.
Roberts et al. (41) explored the acute effect of vibration on sprint starts of
collegiate athletes. This study compared the force production produced in sprints starts
after a regular warm-up with or without use of vibration. During the warm-up featuring
vibration, subjects completed the warm-up by standing on a WBV platform (26 Hz and
4 mm) for 60 seconds with their knees bent at 45 degrees and heels slightly elevated
(41). All sprint starts were performed within 60 seconds of completing the warmups and used starting blocks that incorporated force plates. Although the 30-meter
sprint times were similar, the athletes signicantly increased force production after the
vibration warm-up (41).
Studies by Di Giminiani et al. (8) and Sarshin et al. (42) demonstrated that vibration
training can increase power, jumping ability, and speed. Di Giminiani et al. (8) compared
the impact of eight weeks of vibration training that used either a xed level of vibration
or individualized levels of vibration. Subjects performed ve sets of 90-degree squats for
60 seconds with 60 seconds of rest between each set, took four minutes of rest after
completing the ve sets, and then repeated the ve-set protocol. Both vibration groups
used 2 mm amplitudewith the xed vibration group using 30 Hz and the individualized
group using frequencies between 20 and 55 Hz. The individualized vibration signicantly
improved squat jump height (11 percent increase) and continuous rebound jump height
(22 percent increase) and power (18 percent increase) (8). The authors concluded
that individualized vibration may enhance improvements by more nely tuning the
vibration stimulus with the natural frequencies occurring in each individuals body (8).
Sarshin et al. (42) explored the impact of four weeks of vibration training on speed and
explosive power. This study used ve sets of one-minute 110-degree squatswith a
one-minute restperformed three days a week with a 30 Hz and a 10 mm vibration
stimulus. Results indicated that the four-week vibration training signicantly improved
vertical jump height and 20-meter-dash speed (42).

16

The ability of vibration to produce a massaging and relaxing effect on the muscles
stimulated helps to increase muscular exibility (16, 17, 23, 30, 31, 32). In a study
researching shoulder exibility utilizing static vibration, Mikheev reports increases in
active exibility of 12 to 16 percent. Utilizing a vibration frequency of 35 Hz and an
amplitude of 4 mm, Fagnani et al. (10) found that an eight-week vibration training
program produced a similar increase in exibility (13 percent).
What seems to set vibration apart from such applications as foam rollers or The
Stick is that vibration appears to work much deeper than simply massaging the
muscles and breaking up trigger points or knots. As shown by EMG and balance
studies, vibration actively stimulates the neuromuscular system. The muscle utilizes the
stretch or myotatic reex to prevent the overstretching of muscles, which could lead
to muscle pulls or tears. Researchers commonly refer to this reex reaction resulting
from vibration stimulus as the tonic vibration reex (3, 10, 44). The body uses the
Golgi tendon organ (GTO) as a receptor to gauge tension placed on a muscle. If the
GTO senses too much tension, a signal is sent to cause a reex muscle contraction to
spare the muscle from potential damage. Vibration training dampens the stretch reex,
which allows more strain or stretch to be placed on a muscle before the stretch reex is
triggered. As a result, the muscles range of motion is increased.
Based on the evidence that WBV improves strength, exibility, and muscular
efciency, Aminian-Far, Hadian, Olyaei, Talebian, and Bakhtiary (1) conducted a
study to determine if vibration training would reduce delayed onset muscle soreness
(DOMS). Aminian-Far et al. (1) tested whether the use of 60 seconds of vibration at
35 Hz and 4 mm amplitude prior to heavily eccentric exercise reduced DOMS. The
results indicated that compared with a control group, use of WBV caused signicant
reduction in strength loss, pain pressure, muscle soreness, and creatine kinase levels
up to seven days after training (1).
Physical Impact of Vibration Training on the Cardiorespiratory System
Just like vibration training displays the ability to increase muscular activity when
compared with similar training without the use of vibration, vibration training causes
an increased heart rate response to training done with vibration when compared with
identical training done without the use of vibration (20, 33). A study done by Mikheev
(18) comparing heart rate response with a basic exercise routine performed for a
volume of six sets with and without vibration reported signicantly higher heart rates
when the exercise routine incorporated vibration.
A study done by Mikheev (18) on swimmers and gymnasts offered a glimpse
of the mechanisms that increased the heart rate with the use of vibration. The study
showed increases in stroke volume (the amount of blood pumped out of the heart
with each beat) combined with decreases in systolic and diastolic blood pressure.
These responses produced improved circulation, which was displayed by the decreased
resting heart rates experienced by the athletes after vibration training.

17

Considering the close relationship between the cardiovascular and respiratory

system improvements in circulation and cardiovascular efciency, it would be
anticipated to result in improved utilization of oxygen. Due to the linear relationship that

exists between exercise intensity, heart rate, and the volume of oxygen utilized (V O2),

as expected, Mikheevs (18) research displays VO2 increases of 25 to 35 percent when

utilizing vibration.
In a study by Otsuki et al. (40), vibration training was found to improve blood
pulse wave velocity for up to 40 minutes after vibration training. The study used 10
sets of static squats performed for 60 seconds with 60 seconds rest periods and a
vibration stimulus of 26 Hz and 2 to 4 mm. Pulse wave velocity was measured before
and 20, 40, and 60 minutes after training. Results showed signicant decreases in
pulse wave velocity 20 and 40 minutes after vibration training (40). The researchers
suggested that the reduced pulse wave velocity may indicate decreases in arterial tone
and arterial stiffness (40). Decreases in tone and stiffness with vibration training could
prove benecial in helping to reduce cardiovascular disease risk.
Lythgo et al. (13) studied the effect of WBV on leg blood ow using vibration
frequencies from 5 to 30 Hz and amplitudes from 4 to 5 mm. Subjects completed
ve sets of static squats for one minute with a one-minute rest. Leg blood velocity
was measured before, during, and at 5, 10, 15, 30, 45, 75, and 105 minutes after
the exercise bouts. Frequencies of 10 to 30 Hz produced a 33 percent increase in
mean blood cell velocity and frequencies between 20 to 30 Hz caused a 27 percent
increase in peak blood cell velocity (13). Both increases were statistically signicant
when compared with exercise bouts performed without vibration. When compared
with the baseline standing position, exercise with vibration produced a fourfold increase
in mean blood cell velocity and a twofold increase in peak blood cell velocity (13).
Lythgo et al. (13) suggested that the increases in heart rate and blood ow produced
with vibration training indicated an increase in metabolic demand.
Research by Da Silva et al. (5) demonstrated increases in energy expenditure with
a vibration stimulus of 30 Hz and 4 mm. Subjects performed ve sets of 10 squats
with two-minute rest periods. Squats were performed by starting with the legs straight
(180 degrees) and bending the knees to 90 degrees, then returning to the starting
position, using a pace of two seconds up and two seconds down. Heart rate, energy
expenditure, respiratory exchange ratio (RER), and perceived exertion were measured
during exercise bouts performed with and without vibration. Signicant increases in
energy expenditure and perceived exertion were reported during exercise with vibration
and in recovery when compared with nonvibration bouts (4). Vibration training
increased energy expenditure by 17 percent and RER by 6 percent (5).
Biological Impact of Vibration Training
The ndings discussed in the previous section can be used as a basis for raising the
question What biologic adaptations result from vibration training? This section takes

18