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Table 2 Guidelines for muscle power training
| Exercise variables | Recommendations |
|---|---|
| Intensity | Defined by level of difficulty, fatigue and number of repetitions |
| 10 – 13 RPE (light to somewhat hard) | |
| Quality | Technically correct movement |
| Maximal range of motion | |
| Speed of movement, contraction velocity | Concentric contraction as fast as possible |
| Approx. 1 s concentric muscle contraction, approx. 2 s eccentric muscle contraction (ratio 1:2) | |
| Sets | 2 – 3 (at home 3 sets) |
| Frequency | 2 group sessions per week and 1 session alone at home (alternating strength / power and balance training) |
| Repetitions | 8 – 10 |
| Rest | 2 min. between sets |
