---
title: The Training Modes quick-start movement guide.
description: An express guide to help you meet the selected load.
---

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# The Training Modes quick-start movement guide.

## An express guide to help you meet the selected load.

This article is a quick how-to-move guide so that you can get to your workout promptly.

For a more comprehensive understanding of the Training Modes and Advanced Add-Ons, you can discover why they have been designed this way in the article: [The training modes explained.](https://knowledge.vitruvianform.com/article/the-training-modes-explained?hsLang=en)

### Non Adaptive Training Mode

---

#### Old School

*Non-adaptive mode*

| How to meet the selected load: | Move **within** your range-of-motion. |
| --- | --- |
| Decrease the load by: | Pausing at the bottom range-of-motion |
| Increase the load by: | N/A (as soon as you move, it will meet the selected load) |
| The machine will 'spot' you and deload: | If you move **below the bottom** of your calibrated range-of-motion. |

 

### Adaptive Training Modes

---

#### Time Under Tension

*An adaptive mode*

| How to meet the selected load: | Move at a slow and controlled tempo. |
| --- | --- |
| Decrease the load by: | Pausing at the **bottom** of your range-of-motion. |
| Increase the load by: | Pausing at the **top** of your range-of-motion. |
| The machine will 'spot' you and deload: | If you move fast. |

Detailed **concentric** tempo:

- Deload between 250mm/s and 350mm/s
- Load between 450mm/s and 600mm/s

Detailed **eccentric** tempo:

- Deload between -550mm/s and -500mm/s
- Load between -100mm/s and -50mm/s

#### Pump mode

*An adaptive mode*

| How to meet the selected load: | Move at a fast pace. |
| --- | --- |
| Decrease the load by: | Pausing at the **bottom** of your range-of-motion. |
| Increase the load by: | Pausing at the **top** of your range-of-motion. |
| The machine will 'spot' you and deload: | If you move slow. |

Detailed **concentric** tempo:

- Deload between 50mm/s and 450mm/s
- Load between 500mm/s and 600mm/s

Detailed **eccentric** tempo:

- Deload between -700mm/s and -550mm/s
- Load between -100mm/s and -50mm/s

#### Eccentric Only

*An adaptive mode, adding load at the downward part of your exercise.*

| How to meet the selected load for the eccentric phase (downward phase): | Pause at the top of your range-of-motion. |
| --- | --- |
| The machine will successfully deload for the concentric phase (upward phase): | If you meet the bottom of your range-of-motion successfully. |

#### Echo mode (Beta - Only in Just Lift)

*An adaptive mode with a steady speed, never set a weight again*

| How to increase the load: | Push as hard as you can from the bottom to the top of your lift and maintain the intensity throughout the full range of motion. |
| --- | --- |
| Increase the speed by: | Selecting a harder level. |
| Increase the eccentric by: | Selecting a higher Eccentric Percentage. |
| The machine will 'spot' you and deload: | When you lift up with less intensity or go below your measured range of motion.. |

### Advanced Add-Ons

---

#### Progression

*An adaptive add-on*

| Increase the load by: | Pause at the top of your range-of-motion. |
| --- | --- |
| Decrease the load by: | Pause at the bottom of your range-of-motion. |

#### Regression

*An adaptive add-on*

| Increase the load by: | Pause at the top of your range-of-motion. |
| --- | --- |
| Decrease the load by: | Pause at the bottom of your range-of-motion. |

#### Beast

*Only available in Time Under Tension mode*

| Decrease TIME taken to load: | Get to a selected load faster - great for heavier weights. |
| --- | --- |
| Increase TIME taken to deload: | Slow-down the time it takes to deload - great for pause work. |

 

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