Keiser tripple trainer performance manual execises and discriptions

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Keiser Infinity Series Features
Safety and versatility is the hallmark of the Infinity Series. Enjoy total functional performance, infinite
speeds of movement, infinite angles of movement and infinite loads, with Keiser’s pneumatic technology.
The following pages explain basic functional workouts. Read them thoroughly and grasp the power of the
Infinity Series, then let your creative juices flow.
Fits a wide range of needs.
Keiser is ideal for all fitness and rehabilitation participants, from the elderly to the super athlete.
Physical therapists and strength coaches have long known that their clients can train speed for
better performance, without the damaging effects of impact.
Fits a wide range of body types.
Short, tall, male, female, husky, slender; all body shapes and sizes are comfortable using the
equipment.
Adjusts quickly in 1/10 pound increments.
No longer do you have to spend time changing weights to fit each person. It is done quickly with the
press of a button.
Change load throughout the range of motion.
Master trainers and experienced fitness advocates immediately see the advantage in fine-tuning a
workout for maximum results with Keiser equipment.
Limited space requirements.
The Infinity Series equipment is compact and versatile. Multiple exercises can be completed at one
station. No more wandering around or waiting for the right piece of equipment to open up.
Free moving pneumatic technology.
Safely increase power output as speed increases allowing for intense functional workouts.
Total versatility.
Bilaterally and unilaterally work any muscle group safely at any angle, at any resistance, at any speed
through the range of motion.

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WHEN IS A POUND NOT A POUND?
Thanks to some basic laws of physics, a pound is not always a pound. When looking at an iron weight,
whether in the form of a barbell or a weight stack, one assumes it represents a particular resistance. It does,
but only when it is at rest or moving at a constant speed. Once in motion, the changes in speed of movement
cause the weight to change. These changes in force can be illustrated by the sensation felt by people riding an
elevator. As the elevator starts to move upward, one begins to feel heavier. When it achieves a constant
speed, a feeling of a return to normal weight is experienced. As it slows to a stop, one feels lighter. A person
standing on a scale would have seen that exact change. Even though actual body weight did not change, the
force exerted on the scale did. The same thing happens when a barbell or weight stack is lifted. The force
exerted by a barbell or weight stack on the body during an exercise will vary in the same way. This occurs
because the barbell is accelerated just as the elevator accelerates the people riding in it.
The foundation for this phenomenon may have been encountered in a high school or college classroom. Long
before man thought of exercise machines, Sir Isaac Newton showed that this changing force is proportional
to the mass or weight one is lifting multiplied by the acceleration (rate of change of speed). F = ma, "F" being
the force, "m" mass, and "a" acceleration.
Acceleration changes as the speed of movement changes. To attain greater speeds of movement higher
accelerations are necessary. Because of this simple formula, it can be seen that if the mass is high (as it is when
using iron weight as a resistance) the forces can change greatly depending upon the speed of movement. It is
not unusual when a person is moving a weight, to have acceleration forces equal to or greater than the actual
weight being lifted. For example, a shot-putter may exert a force in excess of ten times the weight of the
shot-put, because of the tremendous acceleration necessary to get the distance.
Newton's Law has challenged every designer of a variable resistance machine since its invention in 1898 by
Max Herz. When Arthur Jones introduced his Nautilus machines in 1970, he too was plagued by this
phenomenon. To reduce the acceleration forces to near zero, Jones had two choices: reduce either the mass
or acceleration to near zero. Since iron was his source of resistance, Jones couldn't lower the mass, so his only
option was to keep the acceleration near zero. Therefore, he required everyone training on Nautilus machines
to train at a speed of out on two seconds and back on four seconds, thus keeping the speed slow enough to
make the acceleration forces insignificant.
Keiser, on the other hand, chose to do the opposite. Knowing that speed is essential in athletic performance,
Keiser chose not to control the acceleration but to reduce the mass. This meant the weight stack had to go,
and another form of resistance would have to take its place. Keiser chose the force of Air, one of the most
powerful forces on Earth. A small 2 ½ inch diameter cylinder can produce over 500 lbs. of force, but with
only 3 lbs. of actual moving weight. This is the secret to the very pure, very consistent, and very controllable
resistance of Keiser's Pneumatic Technology. The operation is simple. The heart of the system is the
compressor, which provides a source of compressed air that is distributed to each machine. When you depress
the right thumb button (+), air flows from the compressor to the cylinder. The longer you hold the button
down, the more air flows into the cylinder, thus increasing the force it produces. Once the desired force
(resistance) is reached you release the thumb button and the air is trapped in the cylinder.
As you begin to move through the concentric (positive) phase of the exercise, the cylinder moves against the
air pressure further compressing the air in the cylinder. This is very important, because it does two things.

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First, the increase in air pressure increases the force produced by the cylinder, which when combined with the
mechanical linkage in the system, creates the variable resistance force curve. This is the exact method by
which the human body varies its forces. The contractile effort of the muscle changes as it shortens, and the
muscular leverage changes as the joint passes through its range of movement. Second, the increase in pressure
stores the energy that you expend on your positive stroke to deliver it back to you on a negative or eccentric
contraction (unlike a hydraulic machine, which cannot produce a negative or eccentric contraction).
Keiser provides a positive and negative resistance just like a weight stack, but without the high impact loads
experienced while starting and stopping the weight. To decrease the resistance any time while you're
exercising, you simply depress the left thumb button (-) and the air releases, thus reducing the resistance as
long as the thumb button is depressed.
To illustrate the difference between these two approaches to muscular-skeletal performance, a special Leg
Extension machine was built with two independent exercise arms contacting the user's lower legs. One is
connected to a weight stack and the other to Keiser's pneumatic cylinder. The cams are made so that the two
systems provide the same variable resistance curve at a speed of out on four seconds and back on four
seconds. Force sensors are attached to each pad that contacts the user's legs, and wired to a computer that
graphs the exact force being applied to the legs by each system as the user extends his or her legs through the
range of motion.
Unfortunately, these high spikes in resistance most often come at a point in the range of motion that can result
in the greatest harm to joints and connective tissue. That's why we've been told for years that high-speed
training was dangerous. We know today that speed wasn't the problem. The injuries were caused by the
impact loads from the weight equipment being used; they blamed the wrong element. It's just like saying that
jumping from an airplane will kill you. It's not the jump from the plane that kills you; it's the fact that you hit
the ground going too fast. Once the proper equipment was designed to slow the descent, jumping from a
plane was made much safer.
You can see the resistance provided by Keiser's Pneumatic Technology remains consistent throughout the
various training speeds. This opens up a whole array of training options, not possible with free weights and
weight stack machines. The ability to incorporate different speeds of training into a workout allows for speed
and power training (power is the combination of strength and speed). It also provides a much safer resistance
for older adults and rehabilitation by decreasing the risk of injury and shortening recovery time. In short,
Keiser is very hard on muscle (because you can't cheat) and very easy on joints and connective tissue (because
of the low impact loads).
Strength has been the accepted measurement of athletic performance, primarily because it has been the easiest
to measure. Yet, in actual performance, the athlete will probably never use maximum strength. In most cases,
speed or a combination of strength and speed (power) will produce greater results than strength alone. Not
only has this been proven in athletic competition, but there are also several research studies that prove that
power is a better predictor of an older adult's ability to perform the activities of daily living than strength.
Power is the key to performance, whether you're young or old.
Keiser's Pneumatic Technology is one of the most significant contributions to resistance training in the 20th
century. For the first time since Herz received his patent on variable resistance over a century ago, the true
benefits of variable resistance can be realized thanks to Keiser's revolutionary machines.

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Performance Training Programs
The workout protocol for the Infinity Series follows the basic principals of progressive overload. Each of
the programs listed are guides to a desired outcome. All of the exercises discussed in this manual may be
used with each of the programs. Other added benefits of any of these training protocols using the Keiser In­
finity Series are: Balance, Agility, Acceleration and Deceleration. You may find that some of the exercises
work best with a particular program and not another. Once you try each of these programs you will begin to
realize the power of the Keiser Infinity Series.
Each of the workout programs has a range of sets and repetitions and tempo. This guide can vary, based on
your desired outcome.
Strength and Power 2 - 4 Sets / 3 - 6 Reps / Tempo: Explosive or Slow
This program is intended to develop a strength and power base. By varying your speed you can
totally change the exercise. As your speed and load increase you increase your power.
Sculpt / Hypertrophy 4 - 5 Sets / 8 - 12 Reps / Tempo: Slow and controlled
This program is intended to increase hypertrophy in the muscle. In this program it is best to have a
slow and controlled tempo.
Core Stability 3 - 4 Sets / 12 - 15 Reps / Tempo: Explosive or Moderate
This program is intended to develop true core stability through progressive overload. It is very
important to concentrate on stabilizing your torso during all of the exercises.
Speed Play 3 - 4 Sets/ 15 -60 Seconds / Tempo: Explosive
This program is based on time rather than reps. Focus on good form. If you begin to lose form
lower the load not the time. As you see the load increase you will notice a tremendous increase in
personal speed and cardiovascular ability.

7. Keiser Infinity Series 9
Basic Foundation of Functional Training
Always note the pulley position on each exercise. You may change this position based on flexibility, body
type, and goals. In many of the movements described you may come in contact with the cord piece. Avoid
excessive cord pressure during the exercise motion. All participants need to consult a physician prior to
using any of the following movements on the Infinity Series equipment.
Squat
Start: Pulley at low position.
Hold the grips with hands or belt.
Feet balanced shoulder width apart.
Downward Phase: Flexion of hips back.
Head forward.
Chest up.
Back flat.
Move until knees are at 90 degrees and
upper thighs are parallel to the floor.
Upward Phase: Stand up maintaining good body
position.
Lateral Lunge
Start: Pulley at low position.
Hold the grips with hands or belt.
Facing equipment rotate 90 degrees.
Squat position.
Outward Phase: Step out laterally.
Extension at the hip and knee.
Head forward.
Chest up.
Back flat.
Inward Phase: Return to start position maintaining
proper squat.

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Row
Start: Pulley at mid position.
Hold the grips with hands.
Face equipment.
Squat position.
Arms fully extended.
Backward Phase: Pull from shoulder blades to start
movement.
Pull towards mid torso.
Avoid leaning back.
Forward Phase: Extend arms to straight position.
Chest Press
Start: Pulley at mid position.
Hold the grips with hands.
Face away from equipment.
Squat position.
Hands at shoulder height, elbows up.
Forward Phase: Push from chest.
Extend arms straight forward.
Avoid leaning forward.
Backward Phase: Return arms to starting position.
Shoulder Press
Start: Pulley at low position.
Hold the grips with hands.
Face away from equipment
Feet shoulder width apart, torso erect.
Hands at shoulder height, elbows up.
Upward phase: Press overhead, extend arms fully.
Do not lock elbows.
Maintain stable torso position.
Avoid leaning back.
Downward phase: Return arms to starting position.

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Arm Curls
Start: Pulley at low position.
Grips in hands.
Face equipment.
Feet shoulder width apart, torso erect.
Elbows fully extended.
Upper arms against ribs.
Upward Phase: Bring hands towards shoulder.
Keep elbows close to sides.
Maintain stable torso position.
Avoid leaning back.
Downward Phase: Return arms to starting position.
Tricep Pushdowns
Start: Pulley at upper position.
Grips in hands.
Face equipment.
Feet shoulder width apart, torso erect.
Arms in full flexion.
Elbows against ribs.
Downward Phase: Fully extend elbows.
Keep elbows close to side.
Maintain stable torso position.
Avoid leaning forward.
Upward Phase: Return arms to starting position.
Leg Abduction
Start: Pulley at low position.
Place ankle belt on leg furthest away
from equipment.
Facing equipment rotate 90 degrees.
Feet shoulder width apart, torso erect.
Place hand on equipment for stability.
Outward Phase: Raise outside leg laterally as high as
possible.
Keep legs straight.
Avoid leaning.
Inward Phase: Return to start position.

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Leg Adduction
Start: Pulley at low position.
Place ankle belt on leg closest to
equipment.
Facing equipment rotate 90 degrees.
Feet shoulder width apart, torso erect.
Place hand on equipment for stability.
Outward Phase: Pull inside leg laterally as high as
possible.
Keep legs straight.
Avoid leaning.
Inward Phase: Return to start position.
Hip Extension
Start: Pulley at low position.
Place ankle belt on leg.
Face equipment.
Feet shoulder width apart, torso erect.
Place hand on equipment for stability.
Backward Phase: Pull belted leg back as high as
possible.
Keep legs straight.
Avoid leaning.
Forward Phase: Return to start position.
Standing Ab Rotation
Start: Pulley at mid position.
Hold the grip with both hands.
Facing equipment rotate 90 degrees.
Feet slightly more than shoulder
width apart.
Arms at chest height, firm and
slightly bent.
Outward Phase: Moving from torso.
Rotate upper torso away from
equipment.
Keep abs tight.
Inward Phase: Return to start position maintaining
proper stance.

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Punching Ab Rotation
Start: Pulley at mid position.
Hold the grip in one hand.
Facing equipment rotate 90 degrees.
Feet slightly more than shoulder
width apart.
Hand at shoulder height with elbow up.
Outward phase: Moving from torso.
Rotate torso away from equipment.
Punch in a slightly upward motion.
Inward Phase: Return to start position by rotating
torso.
Leaning Ab Rotation
Start: Pulley at high position.
Hold the grip with both hands.
Facing equipment rotate 90 degrees.
Feet slightly more than shoulder
width apart.
Arms at 90 degrees with hands near
shoulder closest to equipment.
Outward Phase: Moving from torso.
Rotate upper torso away from
equipment.
Hands move across body from shoulder
position to opposite knee.
Keep abs tight.
Inward Phase: Return to start position maintaining
proper stance.
Forward Lunge
Start: Pulley at mid to low position.
Hold the grips with hands and face
away from equipment.
Forward Phase: Take a natural step forward.
Flex the hip back.
Head forward.
Chest up.
Back flat.
Move until the knee is at 90 degrees
and upper thigh is parallel to the floor.
Backward Phase: Stand up maintaining good body
position.

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Single Leg Squat
Start: Pulley at low position.
Hold the grip with hand or belt.
Facing equipment.
Stand on one leg.
Downward Phase: Flexion of hip and back.
Head forward.
Chest up.
Back flat.
Move until the knee is at 90 degrees
and upper thigh is parallel to the floor.
Upward Phase: Stand up maintaining good body
position.
Straight Punch
Start: Pulley at mid position.
Hold the grips with hands.
Face away from equipment.
Half Squat position.
Legs slightly wider than shoulder
width apart.
Hands at shoulder height, elbows up.
Motion: Continuously punch forward at slight
upward angle.
Extend arm straight forward.
Avoid leaning forward.
Running in Place
Start: Pulley at low position.
Hold the grips with hands or belt.
Face away from equipment.
Hands or belt at waist height.
Motion: Run in place.

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Upper Cut
Start: Pulley at low position.
Hold the grips with both hands.
Face away from equipment.
Hand at waist height.
Half Squat position.
Legs slightly wider than shoulder
width.
Motion: With elbows fixed at 90 degrees punch
in continuous upper cut motion.
Avoid leaning forward.
Explosive Hip Flexion
Start: Pulley at low position.
Place ankle belt on leg.
Face away from equipment.
Stand on unbelted leg.
Belted foot extended behind.
Motion: Continuously raise knee from hip.
Upper thigh parallel to floor at top
of motion.
Squat Jump
Start: Pulley at low position.
Hold the grips with hands or belt.
Face away from equipment.
Hands or belt at waist height.
Squat.
Motion: Continuously jump to full body
extension.
Soft landings to squat.

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All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted
in any form or by any means without prior written permission of the publisher.
Program Design by Carl Davison.