Proprioceptive Training with the XCO-Trainer

Reactive training, or plyometric training, is an effective form of strength and toning exercise. Impulses are produced which induce the musculature to react with fast contractions. Not only the muscle cells but also the connective tissue and tendons are intensively stimulated. The primary function of proprioceptors (sensory receptors) is to protect active and passive motor function. The reactive impact (delayed impact of the dynamic mass) gives sensory receptors time to direct the contraction of the fascial sheaths that surround muscles and link muscle groups, establishing a co-contraction of muscles, which in turn protects the joints.

The XCO-Trainer®, originally designed for therapy, comprises a special granulate for oscillating weight. The reactive impact resulting from the pre-contracted muscles trains the small muscles and the connective tissues at the same time, without stressing the joints. Thus, capsules, ligaments, tendons and cartilage recover much faster, with positive side effects, such as increased energy expenditure. Healthy non-professional athletes can also use the device for exercise to effectively condition their connective tissue structures, joints and deep muscles.

Randomized controlled trials have shown that among participants using the device, muscle activity was increased and 25% more energy was expended in the acceleration phase, and peaks of physical strain were flatter in comparison to a control. A cross-sectional study found that using the device in walking and running increased heart rate and calorie consumption, and accelerated oxygen intake and energy use of carbs and fat.

The workshop will focus on providing theoretical and practical tools to combine the XCO-Trainer in training programs and rehabilitation.