Table 2 Training periodization (Item 13)
Weeks | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | |||||||||||||||||||||||||||||||||
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Session | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | |
Phases | Familiarisation Phase | Phase 1 | Phase 2 | Phase 3 | |||||||||||||||||||||||||||||||||||||||||||||
Warm-up | Aerobic activity | 5 min of low intensity aerobic activity (50%-65% HRR) on Treadmill | |||||||||||||||||||||||||||||||||||||||||||||||
Strength training | Type of exercises performed | Learning exercises of movement patterns | Learning exercises of movement patterns and Weight-bearing and strength training with elastic bands | cCompensatory training: - Core stability - Stabiliser muscles (Level A-B) | cCompensatory training: - Core stability - Stabiliser muscles (Level A-B) | cCompensatory training: - Core stability - Stabiliser muscles (Level A-B-C) | |||||||||||||||||||||||||||||||||||||||||||
Compensatory training: - Core stability - Stabiliser muscles (Level A) | Exercises localised in major muscle groups | Exercises localised in major muscle groups | Exercises localised in major muscle groups | ||||||||||||||||||||||||||||||||||||||||||||||
Training stimulus aim | Initial adaptations to strength training | Metabolic stress | Metabolic stress/Mechanical tension and muscle damage | Mechanical tension and muscle damage | |||||||||||||||||||||||||||||||||||||||||||||
Sets | 3 | Exercises of movement patterns, weight-bearing and elastic bands (2 set/5-7 rep) Exercise intensity: Thera-Band RPE scale | 1 | 1 | 1 | 1 | 1 | 1 | 2 | 2 | 2 | 2 | 2 | 1 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | |||||||||||
Repetition | 8-10 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 10 | 10 | 10 | 10 | 10 | 10 | 8 | 8 | 8 | 8 | 8 | 8 | 6 | 6 | 6 | 6 | 6 | 6 | ||||||||||||
Exercise Intensitya (RM) | Weight-bearing | 24 | 24 | 24 | 24 | 24 | 24 | 24 | 24 | 24 | 24 | 24 | 24 | 24 | 24 | 24 | 24 | 24 | 24 | 20 | 20 | 20 | 20 | 20 | 20 | 16 | 16 | 16 | 14 | 14 | 14 | 12 | 12 | 12 | 10 | 10 | 10 | ||||||||||||
(CE)b | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 10 | 10 | 10 | 10 | 10 | 10 | 8 | 8 | 8 | 6 | 6 | 6 | 6 | 6 | 6 | 4 | 4 | 4 | |||||||||||||
Total Rep | 12 | 12 | 12 | 12 | 12 | 12 | 24 | 24 | 24 | 24 | 24 | 12 | 36 | 36 | 36 | 36 | 36 | 36 | 30 | 30 | 30 | 30 | 30 | 30 | 24 | 24 | 24 | 24 | 24 | 24 | 18 | 18 | 18 | 18 | 18 | 18 | |||||||||||||
Aerobic training | Type/number of exercises performed | Treadmill | Treadmill | Treadmill | Treadmill | Treadmill | Treadmill | Treadmill | Treadmill | Treadmill | Treadmill | Treadmill | Treadmill | Treadmill | Treadmill | Treadmill | Treadmill | ||||||||||||||||||||||||||||||||
Aerobic training volume (min) | 15 | 15 | 15 | 15 | 15 | 15 | 15 | 15 | 15 | 15 | 15 | 15 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 25 | 25 | 25 | 25 | 25 | 25 | 25 | 25 | 25 | 25 | 25 | 25 | 25 | 25 | 25 | |
Intensity (%HRR) | ≤65%HRR | 65-70%HRR | 70-75%HRR | 75-85%HRR | |||||||||||||||||||||||||||||||||||||||||||||
Cool-down | Flexibility | 5 min static and dynamic flexibility exercises | |||||||||||||||||||||||||||||||||||||||||||||||