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Intensity
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Defined by level of difficulty, fatigue and number of repetitions
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Beginner: 12 – 13 RPE (somewhat hard)
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Advanced: 14 – 16 RPE (hard)
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Quality
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Technically correct movement
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Maximal range of motion
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Speed of movement, contraction velocity
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2 s concentric muscle contraction, 2 s eccentric muscle contraction (ratio 1:1)
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Sets
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2 – 3 (at home 3 sets)
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Frequency
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2 group sessions per week and 1 session alone at home (alternating strength / power and balance training)
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Repetitions
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Beginner: 10 – 15 (moderate resistance until muscle fatigue)
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Advanced: 8 – 12 (high resistance until muscle fatigue)
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Rest
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2 min. between sets
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