Power Plate Training: Faster Swings, Quicker Recovery
Whole-body vibration that recruits more muscle in 20 minutes than 90 minutes in the gym — built into the pre-round routine and post-round recovery of golfers who want to play longer and hit it farther.
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What Power Plate actually does
The plate vibrates in three planes — vertical, horizontal, and side-to-side — at 25 to 50 cycles per second. Your nervous system responds with a reflexive muscle contraction roughly 40 times every second, recruiting fast-twitch fibers and stabilizers that are nearly impossible to wake up with conventional reps. Independent research has shown up to 138% more muscle-fiber activation compared with the same exercise performed off the plate.
That matters for two reasons golfers care about. First, the contractions strengthen the small stabilizing muscles that keep your spine and pelvis aligned through the swing — the same group that breaks down first when you start losing distance. Second, the vibration dramatically increases blood flow, which means warm-ups happen faster, soreness clears faster, and the micro-trauma a hard practice session creates heals before your next round.
The four ways golfers use it
1.
Pre-round warm-up — five minutes before the first tee
Most golfers warm up by hitting balls. That doesn't actually warm anything up — it grooves a swing on a cold body. Five minutes of dynamic mobility on the Power Plate raises core temperature, opens the hips and T-spine, and primes the nervous system. You walk to the first tee already moving the way you want to move on hole 18.
2.
Performance training — twice a week, 20 minutes
Programmed strength and power work — squats, rotational movements, lunges, anti-rotation holds — done on the plate. Because each rep recruits more muscle in less time, a 20-minute session produces the equivalent stimulus of about 90 minutes of conventional training. Our specialists modify every progression for your swing and any limitations.
3.
Recovery — after a tournament round or a heavy practice day
Low-frequency vibration with passive stretching flushes lactate, eases tight calves and forearms, and reduces next-day stiffness. This is what tour pros use it for between rounds.
4.
Mobility maintenance — for the 50+ golfer
If your swing has shortened in the last three years, your range of motion is the first thing to address. Vibration training accelerates the gains you'd see from stretching alone. Members routinely add five to ten degrees of shoulder turn back into their swing inside a season.
What to expect from your first session
- You'll spend the first five minutes with a specialist talking through your goals, any joint issues, and your current play schedule.
- We'll walk you through three or four foundational positions on the plate — feet placement, posture, breathing — so the rest of the session is productive, not exploratory.
- You'll feel an unusual but pleasant 'buzz' through your legs and core. Twenty minutes feels like much more — you'll know you trained.
- Wear comfortable athletic clothing and flat-soled shoes. No change of clothes required for short sessions.
The pitch
Most fitness programs ask golfers to choose between performance and longevity. We don't. SCN Fitness pairs Power Plate® whole-body vibration with bioDensity® osteogenic loading — two of the most researched performance-and-recovery platforms in the world — inside the St. Croix National clubhouse, with a private room overlooking the 18th fairway.
POWER PLATE
Add clubhead speed. Move better, recover faster.
Whole-body vibration that recruits up to 138% more muscle fibers than the gym, in a 20-minute session. Built into a golfer's pre-round warm-up or a stand-alone training block.
→ Explore Power Plate
BIODENSITY
Build bone, muscle, and posture — in 10 minutes a week.
Four exercises. Five seconds each. The only proven non-pharmaceutical way to meaningfully increase bone density, with bonus gains in core strength, balance, and back health.
→ Explore bioDensity
bioDensityTM provides the benefits of high-impact exercise without heavy lifting or jumping, making it a safe and controlled way to strengthen bones and muscles. Regular use enhances movement, function, and overall quality of life.
Benefits:
- Strength increased
- Low density lipoproteins (LDL) are significantly reduced and High density lipoproteins (HDL) are significantly increased
- Bone mineral density improved
- Improves blood pressure
- Balance improved
What to expect from your first session
- You'll spend the first five minutes with a specialist talking through your goals, any joint issues, and your current play schedule.
- We'll walk you through three or four foundational positions on the plate — feet placement, posture, breathing — so the rest of the session is productive, not exploratory.
- You'll feel an unusual but pleasant 'buzz' through your legs and core. Twenty minutes feels like much more — you'll know you trained.
- Wear comfortable athletic clothing and flat-soled shoes. No change of clothes required for short sessions.
Your first session takes less time than warming up at the range.
Or call (715) 247-4200. We're at 1603 32nd St, Somerset, WI 54025.
Power Plate's vibrations challenge your body beyond regular gravity, activating up to 138% more muscle fibers than standard workouts (The American Chiropractor). Maximize muscle engagement and results with superior whole-body vibration training.
Benefits:
- Improve muscle recovery
- Improves circulation
- Reduces fall risk
- Burn calories and reduces cellulite
- Lymphatic drainage
- Rapidly stimulates systems
- Improves flexibility
- Increases bone density
Muscle Activation
Power Plate maximizes muscle activation, allowing athletes to recruit more muscle fibers during training and competition – leading to more gains in strength, speed, agility, and overall athletic performance in less time.
FDA Medical Device
Trusted by doctors, professional athletes and celebrities
Serena Williams, American former professional tennis player
On tour, playing back to back matches is tough on your body. Being ready the next day is the difference between winning or losing. If I can accelerate the recovery and healing process, I have a definite advantage. With my Power Plate, I have that advantage.
(Left: Kristine (Owner) Middle: Nick (Trainer) Right: Elisha (Trainer) )
Meet Our Experts
At St. Croix National Fitness, our dedicated team of professionals is here to guide you on your fitness journey. We work with all ages and sports enthusiasts.
Located at St. Croix National Golf's beautiful clubhouse, in a private room with an incredible view of the 18th fairway.