Table 4 Detailed intervention program for all groups and phases. Note: I-FRT = free-weight instability resistance training; S-MRT = stable machine-based resistance training, S-MRTHIP = stable machine-based adductor/abductor training. bw = body weight; 1-RM = one repetition maximum; BOSU = BOth Sides Utilized; ROM = Range of Motion; ML = mediolateral.
Intro-phase (1 week) | Block I (3 weeks) | Block II (3 weeks) | Block III (3 weeks) | |
|---|---|---|---|---|
~2 × 12 reps (with low weights) | 3 × 15 reps (50% of the 1-RM) | 3–4 × 15 reps (60% of the 1-RM) | 4 × 15 reps (60% of the 1-RM) | |
I-FRT | ||||
Cross-Trainer | 10 min | 10 min | 10 min | 10 min |
Squats | 150° knee flex/ext angle on AIREX coordination rocker board round | 120° knee flex/ext angle on Thera-Band balance pads placed on AIREX coordination rocker board angled | 100° knee flex/ext angle on AIREX balance pad placed on AIREX coordination rocker board angled | 100° knee flex/ext angle on BOSU ball or Variosensa board |
Front lunges | Thera-Band Balance Pads (front foot) | AIREX coordination rocker board round (front foot) and Thera-Band Balance Pads (rear foot) | AIREX balance pad (front foot) and Thera-Band Balance Pads (rear foot) | AIREX balance pad (front foot) and AIREX balance spinner soft (rear foot) |
Core Exercise (Bridge Exercise) | No additional device | TOGU DYNAIR (under feet) | TOGU DYNAIR (under shoulder) & BOSU (under feet) | Swiss ball (under feet) |
Walking with dumbbells | 2 min without dumbbells on terrasensa flats | 3 min with 5% of bw on terrasensa flats | 4 min with 10% of bw on terrasensa classics | 5 min with 15% of bw on terrasensa |
Walking with dumbbells | 2 min without dumbbells | 3 min with 5% of BW | 4 min with 10% of BW | 5 min with 15% of BW |
S-MRT | ||||
Cross-Trainer | 10 min | 10 min | 10 min | 10 min |
Smith-Machine | 150° knee flex/ext angle | 120° knee flex/ext angle | 100° knee flex/ext angle | 100° knee flex/ext angle |
Leg-Press | 90° knee flex/ext angle | 90° knee flex/ext angle | 90° knee flex/ext angle | 90° knee flex/ext angle |
Core Exercise | Bridge exercise (2 × 15 reps) | Bridge exercise (3 × 20 reps) | Crunches (4 × 20 reps) | Air Bike Crunches (4 × 20 reps) |
Walking with dumbbells | 2 min without dumbbells | 3 min with 5% of BW | 4 min with 10% of BW | 5 min with 15% of BW |
S-MRTHIP | ||||
Cross-Trainer | 10 min | 10 min | 10 min | 10 min |
Adductor | Habituation | Full ROM | Full ROM | Full ROM |
Abductor | Habituation | Full ROM | Full ROM | Full ROM |
Adductor Thera-Band | Habituation | Full ROM | Full ROM | Full ROM |
Abductor Thera-Band | Habituation | Full ROM | Full ROM | Full ROM |
Core Exercise | Side plank on knees | Side Crunches | Standing Oblique Crunch | Russian Sitting twist with dumbbell 5% bw |
treadmill walking on robowalk | 2 min habituation | 3 min with ML pull above knee joint with 5% of BW | 4 min with ML pull at ankles with 5% of BW | 5 min with ML pull above knee joint and at ankles with 5% of BW, respectively |
