We asked Lorne Mayeda, owner of Silicon Valley Judo Club (in San Jose, CA) and a judo instructor, to tell us more about the various physical development routines for which the Viper is being used.

Lorne:
For the kids (Ages 6 to 12) we only stick to high rep with low resistance. And we usually do three sets and make it a timed event so that the other kids aren't waiting long for their turn, but also so that if one kid is struggling more than the others, it's less noticeable and less damaging to their confidence. We usually have them go for 30 second intervals. This usually has them struggling the last 10 seconds. And that's where the team support and cheering really kicks in. For the younger kids I usually set the weight stack to about 75 to 85% of their body weight. But unnoticed to the kids usually, my hand is on the weight stack and I'm able to help them get the seat into lift-off by just a little finger pressure. This really boosts their confidence and pretty soon they don't need help anymore.

For the adults, we usually use the viper as one of our stations in a 5 station circuit. It's great because most of the other stations usually end up being more concentrated on the legs and abs, but the Viper really works their upper body. Usually the circuits are made for bursts of power and are quick, so we'll have shorter interval times of 30 seconds. We may have them pull down on the rope in the traditional way, or we may have them pull up and lift the rope for more shoulder workout. The Viper works them hard and they are usually spent after the Viper station. Another great thing about the Viper is that it works so well in a circuit drill. We only give the guys 15 seconds to get to the next station and even though guys are of varying sizes, strengths and conditions, they are able to quickly set the stack and sit down in time for the start bell.

For other adults that are just starting to work out for the first time in years, we stick to high-rep with low resistance.  The weight stack is a huge help to them in that it allows them to gradually progress their ability to lift their own body weight. In these cases, we usually do 3 sets for 1 minute each.  If they aren't struggling in the last 10 seconds, then we need to lower the amount on the weight stack next time.