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. 1Â s concentric muscle contraction, approx. 2Â 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 | 2Â min. between sets |