The Training Modes explained.

Get a comprehensive understanding of the modes so that you can get on the gainz! Tell your Trainer+ whether you need a spotter, or just simply... load you up!

At Vitruvian, we believe that fitness should be personalized, efficient, and, most importantly, effective. That's why we've designed the Trainer+ with an array of innovative training modes to cater to your unique needs and goals.

Welcome to a world where every workout is tailored to your preferences. In this comprehensive guide, we'll delve into the heart of Trainer+ training modes. Whether you're a fitness enthusiast, a newcomer, or a seasoned pro, understanding these modes will transform the way you experience your workouts.

Bid farewell to generic routines and embrace workouts that evolve with you. Join us on this exploration of each mode, equipping you with the knowledge to make the most out of your fitness journey. Let's embark on this adventure together and unlock the full potential of your Trainer+.

Key Notes

The Trainer+'s Behaviors

The Trainer+ has two primary modes: Non-Adaptive and Adaptive.

1. Non-Adaptive Modes
   • The weight doesn't change, making it ideal for consistent resistance.
   • This category focuses on improving technique and strength without relying on momentum.
   • Recommended for tempo work, isometric holds, and identifying weaker positions.
2. Adaptive Modes
   • The machine adjusts the weight during your set, ensuring optimal resistance.
   • Suitable for maintaining good form throughout your entire range of motion.
   • Movement speed influences whether the weight gets heavier, or lighter.

The Training Modes

1. Old School
   • Ideal for those who prefer a traditional, no-frills approach to strength training.
   • Recommended for increasing concentric strength, improving technique deficiencies throughout your range of motion (as momentum is not a factor), and isometric holds, with the ability to set your desired position as the upper range of motion.
2. Time Under Tension
   • Ideal for controlled and slow-paced technique work, as the machine adjusts when hitting sticky points of your lifts.
   • Recommended for skill development, technique-focus sessions, and active recovery.
3. Pump
   • Requires quick speed and velocity for the machine to load up to the selected weight.
   • Suitable for metabolic conditioning and power/explosive training.
   • Avoid heavy muscle isolation exercises in this mode.
4. Eccentric Only
   
   • Designed for strength and hypertrophy as weight is added to the downward phase.
   • Helps prevent injury while maximizing resistance with less joint strain.
   • Focuses on controlling the eccentric phase of each exercise.

Advanced Add-Ons

1. Progression & Regression

   • Progression and Regression options are available for some modes to fine-tune your workouts.
   • These options allow you to add or reduce weight rep-after-rep.

2. Beast

   • Designed for those seeking an intense workout experience.
   • Has two distinct functions:
     • Loading weight quickly: pause at the top of the repetition, the weight increases rapidly.
     • Deloading weight slowly: pause at the bottom of the repetition, the weight decreases gradually.
   • Recommended for improving hand grip strength, isometric strength and core stability.

Table of Contents:

1. Understanding the Trainer+'s different behaviours.
2. Non-Adaptive
   1. Old School Mode
3. Adaptive
   1. • Why use adaptive weight?
      • Why are the cables jerky?
   2. Time Under Tension Mode
   3. Pump Mode
   4. Eccentric Only Mode
4. Advanced Add-Ons
   1. Progression
   2. Regression
   3. Beast
5. Summary & Key Learnings
6. Additional Resources

Understanding the Trainer+'s different behaviours.

The handy thing about the Trainer+ is that you can ask it to be as responsive - or unresponsive - as you like!

Using the different Training Modes, you can load your body to suit your energy levels and/or demands of your workout program.

The best way to ensure a smooth training experience each session is to think of the training modes in 2 distinct categories: non-adaptive and adaptive.

 

 

The machine has 2 ways it will apply load

1. Non-Adaptive: it will not change while you're exercising (the weight will remain the same).
2. Adaptive: it will change while you're exercising, acting as a spotter (increase-decrease weight).

 

You can select which mode you'd like to use for a given set of an exercise. 

In the gym, you usually select your sets, reps and weight.

With the machine, you select your sets, reps, weight and training mode!

 

Non-Adaptive

Non-adaptive does exactly that: it will not adapt to your decreasing energy. and your strength capabilities no matter how slow, or fast, you move. The load you select will remain the same and will not change while you exercise within your range-of-motion.

Old School Mode

Great for increasing your concentric strength and can help improve technique deficiencies throughout your range-of-motion as momentum is no longer on your side.

With Old School, you select the weight and you can either lift it - or you can't. It's that simple.

When do we recommend using this mode:

• This mode is an all rounder.
• Tempo work in both eccentric and concentric.
• Isometric holds (be sure to set your desired position as the upper ROM).
• Identifying your weaker positions while lifting.

Advanced Add-ons:

Progression: pause at the top, +1, 2 or 3kg

Regression: pause at the top, -1, 2 or 3kg

Goal-Specific Recommendations

Body Sculpting: 10 - 15 rep range @ 40-50% of PB

Muscle Building: 8 - 12 rep range @ 50-70% of PB

Strength Building: 1 - 6 rep range @ 70-100% of PB

 

Adaptive

With an adaptive setting, the machine adjusts the weight during your set. This is so that you can have confidence you're moving the most appropriate weight for your strength level at any given time.

Using the adaptive settings, the machine monitors your pace throughout your set, calculating 40 times per second what load it should apply so you can complete each repetition with efficient mechanical tension.

No more relying on momentum to get you through your session. All repetitions can we completed while maintaining good form. Goodbye, junk reps!

When an adaptive setting is programmed, there are 3 ways your movement speed influences whether the weight gets heavier, or lighter:

1. Your tempo is/is not in-sync with the selected mode. 
2. Pausing at the bottom of your range-of-motion to make it lighter. 
3. Pausing at the top of your range-of-motion to make it heavier. 
   
   

 

Why use adaptive weight?

When we are exercising, there are moments we can expect our speed will slow down: 

• When we hit a weak position in our range-of-motion.
• When muscles fatigue.
• When power output is decreasing.

The Trainer+ as your spotter:

When we are weak in a certain part of an exercise, or when muscles fatigue - there's a change we may leverage momentum to get through it the rest of the set.

For example, imagine a time you had bicep curls in your workout...

You're at the last set; 

With only 3 reps to go;

But you feel that burn setting in so hard.

You think to yourself, "How am I going to get these last few reps?"

Suddenly, your legs bounce;

Your arms swing;

You lean back;

Those dumbbells lift with momentum...

And voila!

One junk-rep in the bag.

This "quantity over quality" approach is less efficient. To build, muscles need mechanical tension. A bounce and a swing helps us cheat a little, but may decrease training efficiency.

When you select an Adaptive mode, the Trainer+ works as your spotter by re-calculating and adjusting the load so that you're lifting the appropriate weight throughout your entire range-of-motion. 

 

Time Under Tension Mode

This mode is the forgiving one.

It's aim is to maintain mechanical tension throughout the whole range of motion, no matter how fresh or fatigued your muscles are feeling.

Because Time Under Tension helps you target each rep efficiently and effectively, this mode is ideal in the below conditions:

1. Focus on technique in a nice slow-controlled pace, as the machine will sense sticky points of your lift and adjust the weight.
2. Coming to a session under-recovered, or energy and training output is feeling a little average.

 

When do we recommend using this mode:

• When you find your form is breaking down using Old School at heavy weights.
• When there are known technique deficiencies in your exercise.
• Pre and/or post-exhaustive sets.
• Skill development and technique-focus sessions.
• Active recovery work.
• Overcoming strength plateaus.

 

Advanced Add-ons:

Regression/Progression: pause at the top of each rep to decrease/increase by 1, 2 or 3kg.

Beast: reach the selected load quickly at the top of each rep & when you want to make the weight lighter, increase the time it takes to deload when you pause at the bottom.

If neither of the above toggles are turned on, the selected weight is your maximum resistance. 

Goal-specific load recommendations:

Body Sculpting: 10 – 20 rep range @ 40-60% of PB

Muscle Building: 8 – 12 rep range @ 50-70% of PB

Strength Building: 3 to 8 rep range @ 70-90% of PB

 

Pump Mode

The name might make you think of a popular group exercise class, but trust us, this is not what you might think.

With Pump, the aim is pump your muscles full of blood. 

The opposite to Time Under Tension, this mode can be very demanding.

Quick speed and velocity is required if you want the machine to load up to the weight you have selected. The faster you move, the closer you will get to the set’s resistance.

Muscle isolation exercises - at heavy weight - are not recommended.

When do we recommend using this mode:

• High rep (light to moderate weight) metabolic conditioning.

• Low rep (heavy weight) power/explosive training.

• Pre and/or post-exhaustive sets.

• Sweaty HIIT sessions. 

Advanced Add-Ons:

Progression: pause at the top, +1, 2 or 3kg

Regression: pause at the top, -1, 2 or 3kg

Goal-Specific Recommendations

Body Sculpting: 10 - 15 rep range @ 40-60% of PB

Muscle Building: 8 - 12 rep range @ 60-70% of PB

Strength Building: 2 - 4 rep range @ 80-90% of PB

Eccentric Only

Designed for the gain-train, the weight is added to the downward phase of the exercise - where muscles lengthen under load. Perfect for building up strength and hypertrophy (growing muscle).

This mode can also assist with injury prevention as you can maximise resistance, with less strain on the joints.

The selected load is the maximum weight you’ll experience during the eccentric phase. As the cables pull you down, fight to control the resistance as you lower down.

Advanced Add-Ons:

No Regression or Progression options

Goal-Specific Recommendations

Body Sculpting: 10 - 12 rep range @ 60-70% of PB

Muscle Building: 8 - 12 rep range @ 70-80% of PB

Strength Building: 2 - 4 rep range @ 85-100% of PB

Advanced Add-Ons

Progression

Each rep will get heavier over the duration of the set

Add 1, 2 or 3kg every time you pause at the top and let the weight load

How should I move?

Pause at the top of each rep to add the extra weight

What does this mean for your training:

Safely progress your strength for a given exercise, one rep at a time.

Goal-Specific Recommendations

Body Sculpting: 10 - 15 rep range @ start at 50-60% of PB

Muscle Building: 8 - 12 rep range @ start at 60-70% of PB

Strength Building: 2 - 6 rep range @ start at 70-90% of PB

Regresssion

Each rep will get lighter over the duration of the set.

Remove 1, 2 or 3kg every time you reach the top position.

How should I move?

Pause at the top of each rep to deload the weight

What does this mean for your training:

You can now perform regression sets 

 

With the Regression toggle, you can perform your usual heavy sets-reps and add extra sets that lower by 1, 2 or 3kg each rep - helping you fatigue the muscle and reach failure; almost like why you would program drop sets into your workouts.

Drop sets are an advanced technique where you perform an exercise at lower weight after fatiguing at heavier weight, pursuing more-and-more reps until your muscles reach absolute failure. 

Drop sets maximise your time under tension for a longer period of time than if you did your usual sets and reps - having minimal-to-no rest is required. 

 

In a traditional gym environment, you would perform an exercise at a heavy weight and keep repping till you reach failure at that weight. Once you reach failure, you lower the load and start moving again straight away, and continue repeating this process until you cannot move anymore.

If you were completing drop sets at the gym, you would be limited to pin-loaded machines to quickly lower the weight of each set, or need the assistance of 2 spotters to un-rack your weight plates. With the Regression toggle, your Trainer is your spotter!

 

If you’re new to drop sets, here is how you can start:

1. Pick the exercise you would like to perform a drop set - we recommend starting with 1 exercise per muscle group, once per week. 
2. On the last usual set of your exercise, lower the rest period to 0.
3. Add another set of the same exercise.
   • Starting load: trial the weight you have programmed in your usual heavier sets-reps (you can adjust it after you get a feel for it).
   • Mode: Time Under Tension
   • Switch on the Regression toggle to 1,2, or 3kg.
4. Switch on the ‘Autoplay’ toggle and begin your workout.
5. Complete the usual heavier sets-reps in your session.
6. Complete the drop set straight after without rest.
   
   

Goal-Specific Recommendations:

Muscle Building: 10 - 20 rep range @ start at 70-90% of PB

Beast Mode

A little wild, a little spicy.

This is designed for those who are itching for the machine to put them through their paces. 

 

Beast has two specific functions:

1. Loading up weight fast; and
2. Deloading weight slowly.

This toggle will increase the speed at which the weight is loaded, so when you pause at the top of the rep, the weight will ramp up faster.

Beast Mode will also slow down the automatic spotter. Which means, when you pause at the bottom to deload the weight, the weight will decrease... a... whole... lot... slower. Therefore, you must brace at the bottom position and wait longer for the weight to get lighter.

 

This mode is excellent for:

• Hand-grip strength: The fast-loading feature challenges your grip and forearm strength.
• Isometric strength: Pausing at the bottom creates an isometric hold, enhancing strength in weak positions and improving tendon health.
• Core stability: The slow deloading at the bottom engages your core muscles.

Make sure you are bracing properly so that you can handle the fast-loading of weight.

 

What does this mean for your training:

Great for hand-grip strength, isometric strength and core stability. 

What does this mean for your training:

By pausing for a period of time, you are performing an isometric hold, which is great for building up strength in the weakest position of an exercise, as well as improving tendon health and strength.

Summary & Key Learnings

1. The Trainer+'s Behaviors

The Trainer+ has two primary modes: Non-Adaptive and Adaptive.

1. Non-Adaptive Modes

1. • The weight doesn't change, making it ideal for consistent resistance.
   • This category focuses on improving technique and strength without relying on momentum.
   • Recommended for tempo work, isometric holds, and identifying weaker positions.

2. Adaptive Modes

   • The machine adjusts the weight during your set, ensuring optimal resistance.
   • Suitable for maintaining good form throughout your entire range of motion.
   • Movement speed influences whether the weight gets heavier, or lighter.

2. The Training Modes

1. Old School
   • Ideal for those who prefer a traditional, no-frills approach to strength training.
   • Recommended for increasing concentric strength, improving technique deficiencies throughout your range of motion (as momentum is not a factor), and isometric holds, with the ability to set your desired position as the upper range of motion.
     
     

2. Time Under Tension

   • Ideal for controlled and slow-paced technique work, as the machine adjusts when hitting sticky points of your lifts.
   • Recommended for skill development, technique-focus sessions, and active recovery.

3. Pump

   • Requires quick speed and velocity for the machine to load up to the selected weight.
   • Suitable for metabolic conditioning and power/explosive training.
   • Avoid heavy muscle isolation exercises in this mode.

4. Eccentric Only

   • Designed for strength and hypertrophy as weight is added to the downward phase.
   • Helps prevent injury while maximizing resistance with less joint strain.
   • Focuses on controlling the eccentric phase of each exercise.

Advanced Add-Ons

1. Progression & Regression

   • Progression and Regression options are available for some modes to fine-tune your workouts.
   • These options allow you to add or reduce weight rep-after-rep.

2. Beast

   • Designed for those seeking an intense workout experience.
   • Has two distinct functions:
     • Loading weight quickly: pause at the top of the repetition, the weight increases rapidly.
     • Deloading weight slowly: pause at the bottom of the repetition, the weight decreases gradually.
   • Recommended for improving hand grip strength, isometric strength and core stability.

Remember that selecting the right mode for your workout goals and fitness level is essential. Each mode offers unique benefits and helps you tailor your exercise experience with the Trainer+.

Happy training!

Additional Resources:

Training Modes Programming Cheat Sheet

Training Modes Quick Start Movement Guide

Modes with Coach Nikka: https://youtu.be/JeiyS_2eB_0