Create fully customizable training programs with exercises tailored to your athletes, directly in the NordBord iOS app.
Programs can be created offline, however, you will need to ensure you are online (connected to the Internet) to edit any existing programs.
- Log into NordBord iOS and select START TRAINING.
- You can then either go through and select your NordBord device and profile for testing, or select PROGRAM on the left to jump straight into creating your program.
- Click the
button to get started.
- Choose between Eccentric and Isometric and add your first exercise to the program using the steps in the expandable sections below.
Eccentric program
- Choose if you want to set your training thresholds based on a Personal best or a Manual target.
| Personal best | Manual |
| This will place the training threshold and target zone values at a specified percentage of the individual's best result from all previous testing sessions. | This allows you to manually specify the training threshold and target zone force for the exercise. |
Training threshold
The training threshold represents the ideal intensity level for the athlete to target during the exercise.
This will default to 80% force of the athlete's personal best, or 250N as a manual target.
If you have chosen Personal best and selected a profile with a previous test result for this exercise, you will see a relative Force (N) value next to the training threshold percentage.
Target zone
While the training threshold serves as the baseline benchmark, the target zone is designed to promote sustained effort at higher forces and greater hamstring lengths.
This will default to 90% force of the athlete's personal best, or 300N as a manual target.
Target zone – Asymmetry
Set an asymmetry allowance for your target zone, either increasing to accommodate an injury or imbalance, or decreasing to promote symmetry and performance optimization.
Training Set
Configure the number of Reps and the Rest (s) period for your exercise.
Understanding the thresholds
Below is a sample force trace for a Nordic. The two horizontal lines represent the Training threshold and Target zone.
As you increase the value of each field, this will increase the amount of force required to meet the threshold and zone.
To reflect asymmetry during a training session, the two force trace lines above (blue = left, orange = right) are combined into one force line on a vertical asymmetry graph.
The Training threshold still exists as a horizontal line, however, now the Target zone is shown as a box to represent the asymmetry allowance either side of the vertical asymmetry axis.
Isometric program
- Configure the Laterality, Training Zone, and Training Set for the isometric exercise.
Laterality
Choose what side you want this exercise to be performed on. You can choose between Bilateral, Left, Right, or Unilateral Alternating.
Training Zone
Set the target for the training program to be either Max or Manual.
|
Max This will place the target at a specified percentage of the individual's best result from their previous testing sessions. Manual This allows you to manually specify the target force for the exercise. |
The Training Zone Range will default to 10% above or below the target. This can be changed based on your requirements.
Example: You have set a manual target of 200N. The specified Training Zone Range is 10% above or below that target, meaning the zone will be shown as 180N – 220N.
Training Set
| Reps | How many repetitions you want the athlete to perform. |
| Hold (s) | How many seconds you want each rep to be held in the training zone. |
| Rest (s) | How many seconds of rest you want in between reps. |
- Click Add Exercise to save this exercise to your program.
- To add any additional exercises to your program, click Add exercise and follow the same steps as above.
As you add to your program, you can duplicate or edit
exercises using the icons on the right.
You can also reorder your exercises by tapping and dragging the slider on the left of the exercise.
- When you are happy with your training program, click the
You are now ready to start training using your new training program.
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