3 MONTHS | |||
---|---|---|---|
Objective | 1ST MONTH Familiarisation phase | 2ND MONTH Strength development Static balance DT | 3RD MONTH Strength maintenance Dynamic balance DT |
Strength | 3ā4 ex: 1ā2 sets, 8ā12 rep at 40ā50% of 1RM | 4ā5 ex: 2 sets, 8ā12 rep at 60% of 1RM | 4ā5 ex:1ā2 sets, 8ā12 rep at 65ā70% of 1RM |
Balance | 2ā3 ex, progressive difficulty in sitting position and progressing to standing position. | 4ā5 ex, progressive difficulty in standing position with decreasing arm support and increasing instability. | |
Dual-task | In 3ā4 of strength ex | In 2ā3 of strength ex and 1ā2 of balance ex | In 1ā2 of strength ex and 3ā4 of balance ex |