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Table 3 Progression schedule

From: Protocol for Work place adjusted Intelligent physical exercise reducing Musculoskeletal pain in Shoulder and neck (VIMS): a cluster randomized controlled trial

Week

Sets and intensities

1

15 × 20 RM

2

15 × 15 RM

3

15 × 15 RM

4

21 × 15 RM

5

21 × 12 RM

6

21 × 12 RM

7

21 × 12 RM

8

24 × 12 RM

9

21 × 10 RM

10

21 × 10 RM

11

24 × 10 RM

12

24 × 10 RM

13

6 × 8 RM, 6 × 12 RM, 6 × 15 RM

14

9 × 8 RM, 6 × 12 RM, 6 × 15 RM

15

9 × 8 RM, 6 × 12 RM, 6 × 15 RM

16

21 × 8 RM

17

9 × 8 RM, 9 × 12 RM, 6 × 15 RM

18

9 × 8 RM, 9 × 12 RM, 6 × 15 RM

19

9 × 8 RM, 9 × 12 RM, 6 × 15 RM

20

24 × 8 RM

  1. Total number of sets per week and intensities used during the 20 week intervention period. All four training groups had the same weekly training volume. RM: repetitions maximum. For instance 15 × 20 RM should be read "15 sets with loadings of 20 repetitions maximum".
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BMC Musculoskeletal Disorders

ISSN: 1471-2474

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