Table 1 Progressively building up training load of the loaded sit-to-stand
Week | Goal | Sets | Repetitions | Load | Rest |
|---|---|---|---|---|---|
1 | Familiarization, focus on adequate performance | 1-3 | 12 | Bodyweight | 60s |
2 | Familiarization with weight vest, focus on adequate performance | 1-3 | 12 | 40% pred12RM | 60s |
3 | Built up training intensity | 1-2 3 | 12 12-15 (max)1 | +10-20% pred12RM1 | 60s |
4-16 | Increase Strength | 1-2 3 | 12 12-15 (max)1 | +10-20% pred12RM1 | 60s |