Table 1 Trunk Strength and Endurance Program using the Backstrong Apparatus
Phase | Goals | Week | Training Level | Sets | Reps | Hold Time | Rest Length/Reps | Rest Length/Sets |
|---|---|---|---|---|---|---|---|---|
Teaching | 1. Correct Technique 2. Identification of Starting Training Level | 1 | 2 Levels < Submax Test Level | 1 | 4 | 30 | 30 | NA |
| Â | Â | 2 | 2 Levels < Submax Test Level | 1 | 4 | 30 | 30 | NA |
Strength I | 1. Level 6 for 20 seconds | 3 | 2 Levels < Max Test Level | 2 | 3 | 30 | 30 | 60 |
| Â | Â | 4 | 2 Levels < Max Test Level | 3 | 3 | 30 | 30 | 60 |
Endurance I | 1. Submax level for 90 seconds | 5 | 2 Levels < Max Test Level | 1 | 6–8 | Max* | Max* | NA |
|  |  | 6 | 2 Levels < Max Test Level | 1 | 8–10 | Max* | Max* | NA |
|  |  | 7 | 2 Levels < Max Test Level | 1 | 8–10 | Max* | Max* | NA |
Strength II | 1. Level 6 for 20 seconds | 8 | 1 Level < Max Test Level | 4 | 5 | 30 | 30 | 60 |
| Â | Â | 9 | 1 Level < Max Test Level | 5 | 5 | 30 | 30 | 60 |
Endurance II | 1. Level 6 for 180 seconds | 10 | 1 Level < Max Test Level | 2 | 4 | Max* | Max* | 180 |
| Â | Â | 11 | 1 Level < Max Test Level | 2 | 5 | Max* | Max* | 180 |
| Â | Â | 12 | 1 Level < Max Test Level | 2 | 6 | Max* | Max* | 180 |