Table 2.
Training program by phases or blocks.
| Phase 1 Strength Training (Week 1–9) | |||||
|---|---|---|---|---|---|
| B1: Neuromuscular/Adaptation | B2: Muscle Power | B3: Muscular Endurance | |||
| Exercises | Load | Exercises | Load | Exercises | Load |
| S: 2 | Chest press | S: 3 | Chest press | S: 3 | |
| Chest press | R: 6(10) | Leg extension | R: 5(10) | Leg extension | R: 10(12) |
| Leg extension | I: 75%MR | Rowing | I: 75%MR | Rowing | I: 70%MR |
| Rowing | C: 1-0-1 | Leg press | C: x-1-1 | Leg press | C: 1-0-1 |
| Leg Press | RPE: 4–5 | Triceps pull | RPE: 3–4 | Triceps pull | RPE: 8–9 |
| Hip abduction elastic band | RT: 1′ | Hip abduction elastic band | RT: 2′ | Hip abduction elastic band | RT: 2′ |
| ST: 25′ | ST: 25′ | Rises from a chair | TE: 25′ | ||
| Phase 2 Endurance Training (Week 10–18) | |||||
| B1: Static gait | B2: Dynamic gait | B3: Dynamic gait/multidirection | |||
| S: 2 | S: 2 | S: 2 | |||
| Chest press | R: 4(10) | Chest press | R: 4(10) | Chest press | R: 4(10) |
| Leg extension | I: 75%MR | Leg extension | I: 75%MR | Leg extension | I: 75%MR |
| Rowing | C: x-1-1 | Rowing | C: x-1-1 | Rowing | C: x-1-1 |
| Leg Press | RPE: 3–4 | Leg press | RPE: 3–4 | Leg press | RPE: 3–4 |
| RT: 1′ | RT: 1′ | RT: 1′ | |||
| ST: 10′ | ST: 10′ | ST: 10′ | |||
| Intermittent static gait | S: 3 × 6′ | Intermittent dynamic gait | S: 3 × 6′ | Dynamic gait with changes of direction | S: 3 × 5′ |
| WT: 10″ | WT: 15″ | WT: 20″ | |||
| RT: 20″ | RT: 15″ | RT: 10″ | |||
| Dn: 1:2 | Dn: 1:1 | Dn: 2:1 | |||
| P: 1′ | P: 1′ | P: 2:30′ | |||
| RPE: 6 | RPE: 7 | RPE: 7 | |||
| ST: 20′ | ST: 20′ | ST: 20′ | |||
| Phase 3 Flexibility and Balance (Week 19–27) | |||||
| B1: Static balance-Flexibility | B2: Dynamic Balance/Flexibility | B3: Dual Task Dynamic Balance/Flexibility | |||
| S: 1 | S: 1 | S: 1 | |||
| Chest press | R: 7(10) | Chest press | R: 7(10) | Chest press | R: 7(10) |
| Leg extension | I: 75%MR | Leg extension | I: 75%MR | Leg extension | I: 75%MR |
| Rowing | C: x-1-1 | Rowing | C: x-1-1 | Rowing | C: x-1-1 |
| Leg Press | RPE: 3–4 | Leg press | RPE: 3–4 | Leg press | RPE: 3–4 |
| RT: 2′ | RT: 2′ | RT: 2′ | |||
| ST: 10′ | ST: 10′ | ST: 10′ | |||
| Intermittent dynamic gait | S: 2 × 4′ | Dynamic gait with changes of direction | S: 2 × 4′ | Dynamic gait with changes of direction on the demarcated line and with balloon manipulation. | S: 2 × 4′ |
| WT: 10″ | WT: 15″ | WT: 15″ | |||
| RT: 20″ | RT: 15″ | RT: 15″ | |||
| Dn: 1:2 | Dn: 1:1 | Dn: 1:1 | |||
| P: 2 min | P: 2 min | P: 2 min | |||
| RPE: 6 | RPE: 7 | RPE: 8 | |||
| ST: 10′ | ST: 10′ | ST: 10′ | |||
| Hip abduction and static unipodal thrust Cross Balance Active stretching: Upper, lower limb and trunk. |
S: 4 | Bosu squat. Static gait in minitramp Stand up and sit down from the chair in semitandem Active stretching: upper limb, lower limb and trunk. |
S: 4 | Balance in bosu manipulating a balloon Straight march on demarcated line naming the vowels Active stretching: Upper, lower limb and trunk. |
S: 4 |
| R: 15″ | R: 15″ | R: 15″ | |||
| RPE: 6–8 | RPE: 6–8 | RPE: 6–8 | |||
| RT: 1′ | RT: 1′ | RT: 1′ | |||
| ST: 20′ | ST: 20′ | ST: 20′ | |||
Note. B: block; S: series; R: repetitions; I: intensity; MR: maximum repetition; C: cadence; RPE; range of perceived exertion; RT: rest time; ST: spent time; WT: working time; Dn: density; P: pause.