Use Manual
Contents
1. After each set Ten seconds after the E i rep is me this peel LOAD MAX Pes mm SET change to show the average of all the HR WATTS p REP reps the set WORK VEL 4 4 TIMER A A Low er left Low er right This display shows your maximum force for the During each set this display shows set You may choose between units of LBS or KG the REP TIMER which counts the You may also choose to view other data in this elapsed time since the completion of display including power watts heart rate work the last rep newton meters load and velocity mm sec After each set This display shows the number of completed sets ON OFF RECALL DISPLAY We SETS REPS CLEAR WATT View of Force Monitor o wo2. DYNO USER S MANUAL Olconcep 2 a DYNAMIC STRENGTH TRAINING MORRISVILLE VERMONT USA 05661 EMAIL ROWING CONCEPT2 COM WEB WWW CONCEPT2 COM 1 02 SUE E T Naa 3 ideas 4 FORCE MONITOR USE 5 BESTE OPEN p se 6 Advanced Operation 7 Recall c 7 Second Function of Buttons 8 GETTING STARTED vule aus 9 TRAINING Dampers Speed Force amp Training 12 LE VaflatI DDS aus usu 14 Logging Your Results 15 CARE 6 MAINTENANCE 18 WARRANTY i 18 DYNO QUICK REFERENCE GUIDE 19 SAFETY CAUTION Be sure to do at least five minutes of cardiovascular exercise and some stretching as a warm up before lifting Rowing makes a great warm up because it uses the same muscle groups as the DYNO Keep children pets and bystanders away from the DYNO while you are using it In particular the moving carriage could pinch fingers concept 2 INTRODUCTION h X s DYNO short for Dynamometer a device which measures force Dynamic Strength Training The Concept2 DYNO is based on the concept of dynamic strength training The resistance you feel is a direct response to your effort
3. e Number of reps per set e Number of sets per session In order to be able to compare your results from one workout to the next you must keep all these variables the same If you decide to increase the number of open dampers as your strength increases be sure to record it and be aware that your results will not be directly comparable to those at the lower number of open dampers If you do variations of a basic movement you should record these results as separate lifts For example If you do bench press both with a wide grip and a narrow grip these would be re corded separately as you will get two different sets of results Longitudinal A nalysis 160 Ibs We have also provided you with a graphing log sheet format for logging your progress over time See page 17 1 Use one sheet for each lift 2 Take your best set for each day and write the max and average values at the bottom of the chart as shown on sample graph at right 3 Plot your first points about one third of the way 140 Ibs up the graph as shown on this sample graph 4 Once you plot your first points you can write in the scale along the vertical axis using each square to represent five pounds 5 If you improve so much that you move off the chart start again on another sheet 150 Ibs se m ws eN Max mz ws per Ave sk 143 147 148 Sample DYNO DYNAMIC STRENGTH TRAINING 15 Leg
4. Press Specs reps per set of open dampers compress to rail other COMMENTS Fl ec STRENGTH TRAINING Arm Press Specs reps per set of open dampers vertical height setting other COMMENTS 16 Arm Pull Specs reps per set of open dampers vertical height setting other COMMENTS squG sjenba aJEeNbS yded 310N XVW Ka VEE EET THESE E E SE E n p ET ES e EE E ES E EMU EENEBBEBEBESEBEENBENEBERNEEBERBEBESEEEBNEEEBERNEEBEEEREEI s udeioS sis jeuv amp MAINTENANCE The DYNO requires minimal care and maintenance but we do recommend that the following procedures be performed regularly to prolong the life of the machine e Clean the monorail at least weekly use a cloth or paper towel with water or a household spray cleaner to wipe sweat and dirt off the rail e Oil chain several times per year or more frequently as needed Use the chain oil provided Apply oil to a paper towel and run it over the chain as someone gently uses the machine to move the chain for you e Oil the threads of the handle tightening knob when you oil the chain or more fre quently as needed e Check all nuts a
5. We recommend that you start with the following settings 1 Seated Bench Press a Handle height Loosen the knob that holds the handles on the vertical post Set the bar height so that the handles are about three inches below your shoulders Tighten the knob b Damper levers Start in the range of 1 2 dampers open c Compression Let the bar return until it just touches your chest d Start position Start with the handles close to your body and press them straight away from your chest until your arms are straight Start Finish DYNO DYNAMIC STRENGTH TRAINING 2 Leg Press Set the handle high enough to be out of the way of your knees Foot height Adjust the Flexfoot so that the ball of your foot rests on the flat stationary section of the Flexfoot Damper levers Start in the range of 2 4 dampers open There is a pair of handles under the seat to hold on to during the leg press Watch to see what compression reading you naturally achieve Most people should aim for a compression of between 6 and 12 Those with shorter legs should aim for smaller compres sion numbers those with longer legs should aim for larger numbers Your force reading will vary greatly at different compression starting points This is because more compression puts your body into a weaker position The smaller force applied at this weaker position will be averaged into the reading for that rep thus giving a lower value Start posi
6. kilograms in the central display press OK and the UP arrow After powering down the monitor will come back up in the units you last used Automatic Pow er Dow n The monitor will power down automatically after ten minutes of no activity It can also be turned off using the 1 button DYNO DYNAMIC STRENGTH TRAINING ON OFF turns Force Monitor on or off resets monitor after using recall or other second J gt level functions TIMER NOTE turns on and gt off the set rest timer in the top left display Advanced Operation SETS puts the monitor into recall mode and displays the set summary data for the last set done ON OFF DOWN moves backward through reps or sets when in recall mode Recall Mode REPS puts CLEAR the monitor removes all data into recall from memory if mode and pressed while in displays the Recall mode data for the last and returns the rep of the last monitor to a set done v v v RECALL REPS HIHI SETS DOWN UP M CLEAR 4 CLOSE OK A A A UP moves forward through reps or sets when in recall mode reset on state DISPLAY MAX WATTS WORK VEL LOAD HR OK allows you to get out of memory mode without clearing data Also used in button second functions Button Functions DISPLAY changes the information in the lower left display You can choose between watts work load velocity and heart rate for the
7. pressure as is comfortable Remember the harder you push the harder it will feel Watch the monitor and get used to how it feels at different force numbers Watch your compression on the Leg Press to see what amount of compression is natural and comfortable for you Record this in your log Use your first session to get comfortable If you feel that a lift would be more comfortable if you adjusted your settings go ahead and change them When you are comfortable record all settings so you can duplicate them for your next DYNO session By the end of the first workout you should have established your settings and compression tar gets For subsequent workouts it will be important to keep these variables consistent in order to be able to accurately monitor your progress You will also have an idea of how much force you can apply and what the set average means DYNO DYNAMIC STRENGTH TRAINING 11 TRAINING Dampers Speed Force amp Training The damper levers affect the air flow to the fan which in turn determines how fast the DYNO carriage will move when a given force is applied e When more dampers are open you will tend to achieve a higher force but at a slower speed of movement e When fewer dampers are open you will tend to achieve a lower force but at a faster speed of movement There is a relationship between the speed of an athlete s movement and their ability to generate force through muscular function The
8. slower the speed of movement the greater the force that can be generated up to a point Generally to improve strength you need to train at a slower speed than you would normally use in your sport so that you can apply a higher force to Three dampers open challenge your muscles and cause an improvement in your strength Based on this premise we have listed some possible training strategies below Strategy 1 Building Maximum Strength The goal of this strategy is to exert the maximum force you can each repetition for a small number of repetitions You are continually trying to achieve a new personal record PR Experiment with the dampers so that you are working with the smallest number of open dampers that still allows you to achieve your maximum force reading This keeps you from straining at too slow a speed of move ment while still enabling you to work at maximum force of open dampers minimum that lets you achieve maximum force of reps 8 or fewer Go for max force each rep Do 2 3 sets of the number of reps chosen Strategy 2 Improving Ability to Apply High Force at Faster Speed After you have achieved adequate maximum strength or concurrently if you wish you can work toward improving your ability to deliver your force at faster speeds of movement Decrease the number of open dampers by 2 or more and work on building your ability to achieve high force readings despite the faster speed of open damp
9. the recall mode is entered by pressing SETS the first screen is the set summary screen for the most recent set This set summary screen is similar to the result screen except the rest time is replaced by the set time and the DOWN UP Y buttons will scroll you through the set numbers If the recall mode is entered by pressing REPS the rep recall screen for the last rep of the last set will show The rep enunciator should flash to show that you have selected reps and the DOWN UP buttons will move through the reps The rep recall screen shows the rep the force and the set At any time during review of reps if the SETS button is pressed the set summary screen will appear for the current set being viewed and the DOWN UP Y A buttons will move through the set summary screens At any time during the review of the set summary screens if the REPS button is pressed the rep recall screen for the last rep of that set will show The rep enunciator should flash to show that you have selected reps and the DOWN UP Y buttons will move through the reps Getting out of memory mode Pressing CLEAR will remove all data from memory and return the monitor to a reset on state If the user wants to get out of memory without clearing the data press the OK close button Remember that if the monitor powers down it will automatically clear memory before rep 1 of the first set after powerup Second Function of Buttons OK UP
10. toggles between LBS and KG for the units in the central display It can be done at any time i e in the middle of a set or while recalling from memory The monitor should power up in the units that were last selected OK REPS Lets you view the resettable rep counter Pressing CLEAR while viewing resettable reps will zero the counter OK SETS Lets you view your total work in thousands of newton meters Pressing CLEAR while viewing resettable total work will reset work to zero OK DOWN lets you view the non resettable rep counter displayed in thousands of reps DYNO DYNAMIC STRENGTH TRAINING GETTING STARTED yaaa Your first workout should focus on getting accustomed to the motions of the three basic lifts learning about the operation of the Force Monitor as described on pages 4 7 and determining the settings that are most comfortable for you If you have been doing regular weight training workouts you may feel comfortable pushing harder during your first DYNO workout If you have not been doing any weight training start easily and give yourself a few workouts to build up to full effort Terminology Rep short for repetition Each press or pull that you do is one rep Set a group of reps is called a set Compression the amount of bend in your knees when you start the leg press The lower the number on the compression scale the greater your leg compression Lift Positions and Recommended Settings
11. units to be displayed for the current rep not the max rep When you are in recall mode the DISPLAY button will allow you to review a past workout in all the available display options for the set summary screens only No secondary outputs will be saved for the individual rep recall Features RECALL enables you to save up to 19 set summary screens and over 300 rep screens When either limit is reached the oldest data will be dropped first Workout data is stored as reps within sets Example set 1 rep 1 rep 2 set 2 rep 1 rep 2 After the CLEAR button is pressed the first set completed will be set 1 The memory will save all sets and reps during power down but will be automatically cleared before rep 1 of the first set after a full power down A full power down occurs when the dash in lower right hand display completely disappears The first set to be recalled will be the most recently completed set If a new user starts to work out their sets will just be added to memory i e their first set may be set 17 if they have not cleared memory DYNO DYNAMIC STRENGTH TRAINING Using the memory buttons Upon completion of the last rep the results screen will be displayed At this point the moni tor is not in the memory mode If the user presses the SETS or the REPS button while in the results screen or in an ON state activated by pressing the ON button the monitor goes into recall mode If
12. The more force you are capable of applying to the DYNO the more you lift A measurement of your effort for each repetition will be displayed Think about traditional weight lifting The amount of weight you can lift is limited by your weakest point in the lift Your stronger parts of the lift may not be challenged Dynamic Strength Training enables your muscles to be fully challenged throughout the movement because the resistance is created in dynamic response to your effort At the points in the lift where you are able to push harder the resistance will be greater Description of the M achine The heart of the DYNO is a flywheel specially designed to produce a range of resistance levels suitable for strength training The amount of air reaching the flywheel is controlled by eight damper levers on the flywheel housing These dampers affect the load that you have on the wheel The more dampers that are open the harder the DYNO will feel at a given speed of movement The DYNO has three basic positions leg press seated bench press and bench pull These three movements provide a basic strength foundation for many sports and activities The lifts are done by pushing or pulling a carriage which rides on a monorail The DYNO also allows you to build on the basic lifts by making a number of variations which exercise slightly different muscle groups The Force Monitor gives you accurate and immediate feedback on your effort It
13. also displays your maximum effort and calculates an average at the end of the set DYNO DYNAMIC STRENGTH TRAINING FORCE MONITOR Use Terminology Rep short for repetition Each press or pull that you do is one e Set a group of reps is called a set Description of Display Top left Top right This display counts down the warm up reps When you start After the warm up this display shows you will see START IN 3 REP If the set rest time is turned on how many reps you have done For by pressing the TIMER button this display will show the example it will show REP 5 when you elapsed time for the set then the elapsed time for the rest have completed your fifth rep v v UP OE a w Center STARTIN E L REP of f During each set This display shows TIMER mun Uee the force exerted on the rep just completed 140 LBS means you generated an average force of 140 Ibs over the entire range of the lift just comp
14. ers 2 or more fewer than in Strategy 1 of reps 12 or fewer Go for max force each rep Do 2 3 sets of the number of reps chosen DYNO DYNAMIC STRENGTH TRAINING 12 Strategy 3 Improving Muscular Endurance The goal here is to improve your ability to do many reps of an exercise still at a higher force and slower speed than would normally be used in your sport of open dampers the same or fewer than in Strategy 2 of reps 20 or more Go for best average force Suggested Workout Frequency One to three times per week If you are lifting three times per week and you find that you are reaching a plateau in your progress try dropping one session If you are lifting just once per week and are not seeing progress try adding a second session Note on Making Damper Changes The Force Monitor is self calibrating so that it is accurate regardless of damper settings The built in warm up reps allow the monitor to adjust for any damper changes before the set begins For this reason it is important that damper changes be made before the warm up cycle of a set Strategy 4 Improving Anaerobic Threshold Both aerobic and anaerobic capacities begin to decline as early as age 30 and VO2 max decreases about 196 per year after the age of 50 Anaerobic capacity deteriorates three times as fast To stimulate the anearobic energy systems try to perform the following workouts once or twice a week 1 DYNO Leg Press Press as many reps
15. k Button Panel DOWN CLOSE Kom LOAD M OK HR DYNO 1 DYNAMIC STRENGTH TRAINING Basic Operation Pow er Up The Force Monitor has been designed to start automatically when you begin lifting No button pushing is required B STARTIN Start in 3 Reps The Force Monitor will count down the first three reps as warm up reps during which no force f data will be displayed his allows you to start every set with three easy warm up reps Workout Data After the warm up the Force Monitor will automatically display your workout data as follows Center display your force reading for each rep and the average of all your reps at the end of the set Bottom left your maximum force reading for the set Top right the number of reps completed Bottom right the elapsed time since your last rep and the number of sets completed at the end of the set End of Set The monitor determines that your set is finished if ten seconds elapses since the beginning of the last rep without another rep occurring You can watch the rep timer in the lower right display to be sure you start your next rep within ten seconds unless you are done with your set Your set summary data will automatically be displayed ten seconds after completion of your last rep Pounds or Kilograms To cycle the units between pounds and
16. leted You may choose between units of LBS or KG LBS KG i P
17. nd bolts for tightness monthly e Damper lever tension can be adjusted by tightening or loosening the screw at the pivot point of the lever A fraction of a turn on the screw will make a significant change in tension x Loosen amp oQo gt Tighten Adjust tightness of the rolling carriage by moving this roller WARRANTY 8 Five years on metal frame parts and two years on all other parts DYNO DYNAMIC STRENGTH TRAINING 18 DYNO Quick Reference Guide e Warm up with at least five minutes of continuous exercise before performing high force repetitions does not hit your legs e Keep other people away from moving carriage when in use CAUTION Keep feet apart for seated bench press and seated bench pull so carriage Monitor will automatically begin a new set when the carriage is activated The first three reps are not recorded and serve as extra warm up and allow the monitor to adjust for any damper changes e Eight damper levers control the load that you feel at a given speed of movement NOTE Damper levers should not be changed once a set has been started e The set will end automatically if ten seconds has passed since the beginning of the last rep e When a set has ended the set summary data will be displayed e Set summary data and individual rep data may be recalled using the RECALL buttons The memory can be emptied with the CLEAR button The OK button exi
18. t in higher scores Therefore if you want to be able to measure true improvement in your leg strength you need to maintain the same degree of compression every time you do the Leg Press Compression refers to the amount of bend in your knees when you start the press The lower the number on the compression scale the greater your leg compression It is also important to keep consistency in your lifting protocol For optimal comparability you should choose a protocol and stick with it until you consciously decide to make a change For example a common protocol for strength improvement is three sets of eight repetitions Log pages are provided on pages 16 and 17 in this manual which will prompt you to record the important variables to ensure that you are being consistent with your lifts DYNO DYNAMIC STRENGTH TRAINING 14 Logging Your Results Starting with your second DYNO workout you should log all your workout results This will enable you to monitor your progress over time Log sheets are provided in this booklet You may make as many copies as wish Workout Logging The log sheets are designed to help you maintain consistency in your DYNO variables See the sample log sheets on pages 16 and 17 of this manual Specifically you should record and keep consistent the following variables e Number of open dampers Height setting of the handle bar Degree of compression Orientation of hand grip up down wide narrow
19. tion Start the press with your legs comfortably compressed and extend them until they are just straight but not hyperextended Start Finish DYNO DYNAMIC STRENGTH TRAINING 10 3 Seated Bench Pull a Handle height Loosen the knob that holds the handles on the vertical post Set the bar height so that the handles are about five inches below your bench press setting Tighten the knob b Damper levers Start in the range of 1 2 dampers open c Sit with your knees far enough apart to allow the carriage to travel all the way to the chest support d Start position Start the pull with arms fully extended e Finish position he pull is complete when you have pulled the handles all the way to your body or just past the seat back 2 Start Finish Your First Session Be sure to do 5 10 minutes of cardiovascular activity as a warm up Stretch Order of Lifts Start with one of the upper body lifts Seated Bench Press or Seated Bench Pull then do the Leg Press and finish with the remaining upper body lift Protocol A typical protocol for general strength improvement is three sets of eight reps In other words 8 reps rest 8 reps rest 8 reps If this feels like too much just do one or two sets If you are accustomed to another protocol from standard weight lifting you may wish to apply it to the DYNO as well Work gently at first applying only as much
20. ts recall mode without clearing memory The memory will also clear automatically just before the first rep of the first set after a power down e n order to be able to compare your results from one workout to the next you should record and keep consistent the following variables number of open dampers height setting of the handle bar degree of compression orientation of hand grip up down wide narrow number of reps per set and number of sets per session The set max and average are only comparable if the variables are held constant e TheTIMER button turns on or off the SET REST button in the upper left display e The DISPLAY button cycles between five options for the data shown in the bottom left display WARNING IM PORTANT SAFETY NOTE Do not attempt to lift a free weight of the same amount that you can push on the DYNO The DYNO lift is not limited by your weak point of the motion Therefore the DYNO force reading may be greater than the amount of free weight you can lift DYNO DYNAMIC STRENGTH TRAINING 19 unne DYNAMIC STRENGTH TRAINING MORRISVILLE VERMONT USA 05661 EMAIL ROWING CONCEPT2 COM WEB WWW CONCEPT2 COM
21. with as high a power output as possible in 30 seconds followed by a two minute recovery period 2 DYNO Arm Pull and Push Same as above Note Because the anaerobic energy systems are maximized at 40 60 seconds and because you need sufficient time to clear and metabolize the lactate produced all of these workouts will offer an effective challenge to the anaerobic energy system DYNO DYNAMIC STRENGTH TRAINING 13 Lift Variations Leg Press variations You can set the height of your feet You can increase or decrease the amount of leg compression e You can change the number of open dampers to alter the speed at which your force is applied S eated Bench Press variations You can set the height of the bar e You can use a wide hand grip or grip the bar with hands closer together e You can grasp the bar with palms down or palms up You can change the number of open dampers to alter the speed at which your force is applied Seated Bench Pull variations e You can set the height of the handles You can rotate the handles to allow you to pull palms facing down up or inward e You can change the number of open dampers to alter the speed at which your force is applied IM PORTANT Because of the many variations possible it is extremely important that you main tain consistency in your settings if you wish to monitor your results For example a decrease in leg compression on the Leg Press will always resul
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