Table 1.

The low-load resistance exercise program

Exercises	Exercise movement	Load	Volume
Lower body
Stepping exercise	As quickly as possible	Ankle weight	10 s ×3–5 sets
Single leg raise	Slow: 3-s concentric, 3-s eccentric, and 1-s isometric actions Quick: as quickly as possible	Ankle weight	Slow: 6–10 reps ×1–2 sets Quick: 10 reps ×1 set
Squat	Slow: 3-s concentric, 3-s eccentric, and 1-s isometric actions Quick: as quickly as possible	Body weight	Slow: 6–10 reps ×1–2 sets Quick: 10 reps ×1 set
Heel raise	Slow: 2-s concentric and 2-s eccentric actions Quick: as quickly as possible	Body weight	Slow: 10–15 reps ×1–2 sets Quick: 15 reps ×1 set
Upper body
Arm curl	4-s concentric and 4-s eccentric	Elastic band	6–10 reps ×1–2 sets
Front raise	4-s concentric and 4-s eccentric	Elastic band	6–10 reps ×1–2 sets
Side raise	4-s concentric and 4-s eccentric	Elastic band	6–10 reps ×1–2 sets
Shoulder external rotation	4-s concentric and 4-s eccentric	Elastic band	6–10 reps ×1–2 sets

Abbreviation: rep, repetitions.