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Table 2 Structure of the Osteo-cise: Strong Bones for Life exercise program and training doses for 12-months

From: Osteo-cise: Strong Bones for Life: Protocol for a community-based randomised controlled trial of a multi-modal exercise and osteoporosis education program for older adults at risk of falls and fractures

Mesocycle Microcycle Intensity High-Velocity PRT Impact Exercises Functional Training
Phase Week Training Phase RPE1 Sets Reps Speed2 Rest Sets Reps Rating3 Sets Reps Progression
#1 1-2 Orientation to 3 - 4 2 12-15 Slow 1-2 3 10-20 Low 2   Fit Ball and
  3-4 Training 3 - 4 2 12-15 Slow 1-2 3 10-20   2 Standing Balance
#2 5-8 Preparatory #1 3 - 4 2 10-15 Slow 1-2 3 10-20 Low 2   Fit Ball and
9-12 Challenge #1 5 – 8 2 8-12 Rapid 2 3 10-20 to 2   Standing Balance
13-16 Consolidation #1 5 – 8 2 8-12 Rapid 2 3 10-20 Moderate 2 All  
#3 17-20 Preparatory #2 3 - 4 2 10-15 Slow 1-2 3 10-20 Moderate 2 functional Standing Balance
21-24 Challenge #2 5 – 8 2 8-12 Rapid 2 3 10-20 2 training and Dynamic
25-28 Consolidation #2 5 – 8 2 8-12 Rapid 2 3 10-20 2 30-60 Functional
#4 29-32 Preparatory #3 3 - 4 2 10-15 Slow 1-2 3 10-20 Moderate 2 seconds or Standing Balance
33-36 Challenge #3 5 – 8 2 8-12 Rapid 2 3 10-20 to 2 until fatigue and Dynamic
37-40 Consolidation #3 5 – 8 2 8-12 Rapid 2 3 10-20 High 2   Functional
#5 41-44 Preparatory #4 3 - 4 2 10-15 Slow 1-2 3 10-20 High 2   Standing Balance
45-48 Challenge #4 5 – 8 2 8-12 Rapid 2 3 10-20 2 and Dynamic
49-52 Consolidation #4 5 – 8 2 8-12 Rapid 2 3 10-20 2 Functional
  1. 1 RPE = Rating of Perceived Exertion; 2 Speed: slow speed = traditional resistance training (2–3 sec concentric and 2–3 sec eccentric contractions); rapid speed = high velocity training (rapid concentric and 2–3 sec eccentric contractions); 3Impact rating: Low = Ground Reaction Force (GRF) ~ 1–3 x body weight, Moderate = GRF ~ 3–6 x body weight, High = GRF ~ 6–9 x body weight: Rest in minute.