Use Instructions

26
Exercise programs
The PeriCoach system offers seven exercise programs:
Beginner
Intermediate
Advanced
Ongoing
Quick Flex
Free Exercise
Milestone Measurement
The Beginner, Intermediate and Advanced programs each have three
levels, and the Quick Flex program has two levels and a random option.
The programs and levels vary according to the time you squeeze, the time
you relax between squeezes and the number of squeezes you need to do
at or above your initial maximum force for you to achieve a pass result.
When you have achieved a pass on three consecutive occasions, you can
move to the next level (or the next program if you are already at level 3).
Milestone Measurement consists of a combination of the different
programs, in order to capture Max Force, Endurance, and Reaction Time at
that point in time. You should complete a Milestone Measurement at the
start of your program, and again every two weeks thereafter. The app will
prompt you when it is time to complete a Milestone Measurement.
What constitutes a "pass"?
The force of each contraction you make during an exercise session is
compared with your initial maximum contraction force. (How you
determine your initial maximum force is explained in "Establishing a
starting point" on page 32). The aim is to maintain a contraction force
close to, equal to or above your initial maximum force for an entire
contraction period (that is, a period during which you are to squeeze). If
you can do that for every contraction period in an exercise session, that
session is considered a pass. If you can achieve a pass on three