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Table 2 Strength and power training

From: Six weeks of balance or power training induce no generalizable improvements in balance performance in healthy young adults

SquatW1W2W3W4W5W6
Day 13 × 8 70%3 × 6 80%2 × 5 85%2 × 3 90%2 × 2 95%2 × 2 100%
Day 22 × 8 50%2 × 8 60%2 × 8 70%1 × 8 70%1 × 8 70%Rest
PlyometricW1W2W3W4W5W6
Drop jumps3 × 103 × 103 × 83 × 82 × 62 × 4
Both-leg hops2 × 15 m3 × 15 m3 × 15 m3 × 15 m2 × 15 m1 × 15 m
Split-squat walking2 × 15 m2 × 15 m1 × 15 m1 × 15 m1 × 15 mRest
Split-squat jumping2 × 102 × 83 × 62 × 62 × 6Rest
  1. Sets × Repetitions. During day 1, squats were done before plyometrics, while during day 2, squats were done after plyometrics. For drop jumps, the goal was to increase height every week. Both-leg hops were done over a distance. Split-squat walking was done over a distance, while split-squat jumping consisted in jumping as high as possible with the fastest transition in leg position possible