Phase | Aerobic training | Progressive resistance training | Weight-bearing, impact training | Functional and core stabilisation training | ||||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Microcycle | Week | Mesocycle | Duration | %HRMAX | Sets | Reps | RPE1 | Speed2 | Rest | Sets | Reps | Intensity3 | Sets | Duration/reps |
#1 | 1–4 | Orientation | 15–25 min | 55–75% | 2 | 12–15 | 3–4 | Slow | 1–2 min | 3 | 10–20 | Low | 2 | Balance exercises, 30–60 s or until fatigue Core stabilisation exercises, 10–15 reps or up to 50 for abdominal based exercises |
#2 | 5–8 | Preparatory | 15–25 min | 60–75% | 2 | 10–-15 | 3–4 | Slow | 1–2 min | 3 | 10–-20 | Low to moderate | 2 | |
9–12 | Challenge | 15–25 min | 60–75% | 2 | 8–12 | 5–8 | Rapid | 2 min | 3 | 10–20 | 2 | |||
13–16 | Consolidation | 15–25 min | 60–75% | 2 | 8–12 | 5-8 | Rapid | 2 min | 3 | 10–20 | 2 | |||
#3 | 17–20 | Preparatory | 15–25 min | 60–75% | 2 | 10–15 | 3–4 | Slow | 1–2 min | 3 | 10–20 | Moderate | 2 | |
21–24 | Challenge | 15–25 min | 60–75% | 2 | 8–12 | 5–8 | Rapid | 2 min | 3 | 10–20 | 2 | |||
25–28 | Consolidation | 15–25 min | 60–75% | 2 | 8–12 | 5–8 | Rapid | 2 min | 3 | 10–20 | 2 | |||
#4 | 29–32 | Preparatory | 15–25 min | 60–75% | 2 | 10–15 | 3–4 | Slow | 1–2 min | 3 | 10–20 | Moderate to high | 2 | |
33–36 | Challenge | 15–25 min | 60–75% | 2 | 8–12 | 5–8 | Rapid | 2 min | 3 | 10–20 | 2 | |||
37–40 | Consolidation | 15–25 min | 60–75% | 2 | 8–12 | 5–8 | Rapid | 2 min | 3 | 10–20 | 2 | |||
#5 | 41–44 | Preparatory | 15–25 min | 60–75% | 2 | 10–15 | 3–4 | Slow | 1–2 min | 3 | 10–20 | High | 2 | |
45–48 | Challenge | 15–25 min | 60–75% | 2 | 8–12 | 5–8 | Rapid | 2 min | 3 | 10–20 | 2 | |||
49–52 | Consolidation | 15–25 min | 60–75% | 2 | 8–12 | 5–8 | Rapid | 2 min | 3 | 10–20 | 2 |