Warming-Up | Training | |||||
---|---|---|---|---|---|---|
Exercise | Duration | Frequency (Hz) | Amplitude (mm) | Rest (sec) a | ||
Week 1 | Exercise 1 | 2 | 3 × 30 sec | 35 | 2 | 60 |
2 × 30 sec each leg | 3, 4 | 1 × 30 sec | 35 | 2 | 60 | |
Week 2 | Amplitude: 2 mm | 2 | 3 × 30 sec | 35 | 2 | 30–60 |
Frequency: 30 Hz | 3, 4, 5, 6 | 1 × 30 sec | 35 | 2 | 30–60 | |
Week 3 | 2 | 3 × 45 sec | 40 | 2 | 30–60 | |
3, 4, 5, 6 | 1 × 45 sec | 40 | 2 | 30–60 | ||
Week 4 | 2 | 3 × 60 sec | 40 | 2 | 30–60 | |
3, 4, 5, 6 | 1 × 60 sec | 40 | 2 | 30–60 | ||
Week 5 | 2 | 3 × 45 sec | 40 | 2 | 30–60 | |
3, 4 | 1 × 30 sec | 30 | 5 | 30–60 | ||
5, 6 | 1 × 45 sec | 40 | 2 | 30–60 | ||
Week 6 | 2 | 3 × 45 sec | 40 | 2 | 30–60 | |
3, 4 | 2 × 30 sec | 35 | 5 | 30–60 | ||
5, 6 | 1 × 45 sec | 40 | 2 | 30–60 |