Week | X1 | X2 | X3 | X4 | X5 | X6 | X7 | X8 | X9 | X10 | X11 | X12 | X13 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | Isometric load | 10 | 1 | 0 s | 3 per week | 4 weeks | 10 s isometric | 0 s | 100 s | No | Neutral | 48 h | Yes |
5 | Isometric load | 10 | 2 | 30 s | 3 per week | 6 weeks | 2–3 s isometric | 0 s | 20-30 s | No | Neutral | 48 h | Yes |
11 | Isometric load | 10 | 1 | 30 s | 3 per week | 3 weeks | 2–3 s isometric | 0 s | 20-30 s | No | Neutral | 48 h | Yes |
11 | Dynamic, light (yellow) resistance band | 10 | 1 | 30 s | 3 per week | 3 weeks | 3 s shortening 0 s isometric 3 s lengthening | 0 s | 60 s | No | Mid-range | 48 h | Yes |
14 | Dynamic, light (yellow) resistance band | 10 | 2 | 30 s | 3 per week | 3 weeks | 3 s shortening 0 s isometric 3 s lengthening | 0 s | 60 s | No | Mid-range | 48 h | Yes |