Table 1 Overview of the multimodal bestform-training intervention
Accommodation phase | Regular exercise training | Intensified exercise training | ||||
|---|---|---|---|---|---|---|
Month | 1 | 2 | 3 | 4 | 5 | 6 |
Duration | 45–60 min | 45–60 min | 45–60 min | 45–60 min | 45–60 min | 45–60 min |
Frequency | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week | 2x/week |
Resistance training | ||||||
Repetitions | 20 | 20 | 15 | 15 | 10 | 10 |
Sets | 2 | 2 | 2 | 3 | 3 | 3 |
Intensity | low (< 60% of 1-RM; RPE < 11) | moderate (60–70% of 1-RM; RPE 11–13) | moderate to high (70–80% of 1-RM; RPE 14–16) | moderate to high (70–80% of 1-RM; RPE 14–16) | high; until muscle fatigue (>80% of 1-RM; RPE > 16) | high; until muscle fatigue (>80% of 1-RM; RPE > 16) |
Coordination / Balance training | ||||||
Dynamic (number of exercises) | 1 | 2 | 3 | 3 | 3a | 3a |
Static (number of exercises) | 1 | 1 | 2 | 2 | 3a | 3a |
Endurance training | ||||||
Duration | 3–5 min | 3–8 min | 3–8 min | 5–10 min | 6–12 min | 7–15 min |
Intensity | low (RPE 10–12) | low (RPE 10–12) | moderate (RPE 12–14) | moderate (RPE 12–14) | moderate to high (RPE 12–15) | moderate to high (RPE 12–15) |