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Table 2 Intervention programmes

From: Lower-extremity resistance training on unstable surfaces improves proxies of muscle strength, power and balance in healthy older adults: a randomised control trial

  Intro-phase (1 week) Block I (3 weeks) Block II (3 weeks) Block III (3 weeks)
~1–2 × 10 reps (with low weights) 2 × 12 reps (50% of the 1-RM) 3 × 12 reps (60% of the 1-RM) 4 × 12 reps (60% of the 1-RM)
M-SRT
 Stair walker 10 min 10 min 10 min 10 min
 Smith machine <150° <120° <120° <120°
 Leg-press 90° 90° 90° 90°
 Bridge exercise
 Walking with dumbbells 5 × 10 m 10% of bw 15% of bw 20% of bw
 Ergometer (2 × 2 min) 1.00 w/kg bw 1.25 w/kg bw 1.50 w/kg bw 1.75 w/kg bw
M-URT
 Stair walker 10 min 10 min 10 min 10 min
 Smith machine <150°
+ AIREX® coordination rocker board round
<120°
+ AIREX® coordination rocker board angled
<120°
+ wooden rocker
<120°
+ BOSU® ball
 Leg-press 90°
+ THERABAND stability trainer green
90°
+ THERABAND stability trainer green or TOGU® balance block
90°
+ TOGU® balance block TOGU® DYNAIR®
90°
+ small single wooden rocker
 Bridge exercise TOGU® DYNAIR® (under feet) + TOGU® DYNAIR® (under shoulder) & BOSU® (under feet) + swiss ball (under feet)
 Walking with dumbbells 5 × 10 m on terrasensa® flats on terrasensa® flats with 10% of bw on terrasensa® classics with 15% of bw on terrasensa® classics with 20% of bw
 Ergometer (2 × 2 min) 1.00 w/kg bw 1.25 w/kg bw
+ TOGU® DYNAIR®
1.50 w/kg bw
+ TOGU® DYNAIR®
1.75 w/kg bw
+ TOGU® DYNAIR®
F-URT
 Stair walker 10 min 10 min 10 min 10 min
 Squats AIREX® coordination rocker board round AIREX® coordination rocker board angled wooden rocker BoSu ball
 Front lunges AIREX® coordination rocker board round (front foot) AIREX® coordination rocker board angled (front foot) TOGU® balance block (front foot) & AIREX® balance pad (rear foot) TOGU® balance block (front foot) & AIREX® balance pad (rear foot)
 Bridge exercise TOGU® DYNAIR® (under feet) + TOGU® DYNAIR® (under shoulder) & BOSU® (under feet) + swiss ball (under feet)
 Walking with dumbbells 5 × 10 m on terrasensa® flats on terrasensa® flats with 10% of bw on terrasensa® classics with 15% of bw on terrasensa® classics with 20% of bw
 Ergometer (2 × 2 min) 1.00 w/kg bw 1.25 w/kg bw
+ TOGU® DYNAIR®
1.50 w/kg bw
+ TOGU® DYNAIR®
1.75 w/kg bw
+ TOGU® DYNAIR®
  1. M-SRT machine based resistance training on stable surfaces; M-URT machine based resistance training on unstable surfaces; F-URT free-weight resistance training on unstable surfaces; bw body weight; w/kg bw 1 W per kg body weight; 1-RM one repetition maximum; BOSU BOth Sides Utilized