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Table 1 Resistance training protocol utilized during ROBUST trial

From: Real-time optimized biofeedback utilizing sport techniques (ROBUST): a study protocol for a randomized controlled trial

Exercise Method of resistance Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Hip and Thigh (2x/week)
 Bench squat BW 2 x 12 - - - - -
 Goblet squat KB - 2 x 12 2 x 10 2 x 10 2 x 8 2 x 8
 Deadlift AIR 2 x 12 2 x 12 2 x 10 2 x 10 2 x 8 2 x 8
 Stationary lunges BW 2 x 12 2 x 12 - - - -
 Walking lunges BW - - 2 x 10 - - -
 Walking lunges KB (unilateral resistance) - - - 2 x 10 - -
 Walking lunges KB (with rotation) - - - - 2 x 8 -
 Walking lunges KB (unilateral shoulder press) - - - - - 2 x 8
 Reverse hypers Weight 2 x 12 2 x 12 2 x 10 2 x 10 2 x 8 2 x 8
 Single-leg RDL BW 2 x 12 - - - - -
 Single-leg RDL KB - 2 x 12 2 x 10 - - -
 Runners BW - - - 2 x 10 - -
 Runners KB - - - - 2 x 8 2 x 8
 Band walk RB (at knees) 2 x 15 - - - - -
 Band walk RB (at ankles) - 2 x 15 - - - -
 Band walk RB (at toes) - - 2 x 15 - - -
 X Band monster walk RB (at shoulders) - - - 2 x 15 - -
 X Band monster walk RB (W’s) - - - - 2 x 15 -
 X Band monster walk RB (overhead) - - - - - 2 x 15
Upper Extremity and Ankle (1x/week)
 Seated cable row Weight 2 x 12 2 x 12 - - - -
 Bent over row DB - - 2 x 10 2 x 10 - -
 Reverse pull-ups BW - - - - 2 x 8 2 x 8
 Push-ups BW (wide stance on knees) 2 x 15 - - - - -
 Push-ups BW (narrow stance on knees) - 2 x 15 - - - -
 Push-ups BW (wide stance on toes) - - 2 x 15 - - -
 Push-ups BW (narrow stance on toes) - - - 2 x 15 2 x 15 2 x 15
 Shoulder press KB 2 x 12 2 x 12 2 x 10 2 x 10 2 x 8 2 x 8
 Triceps dips BW 2 x 12 2 x 12 2 x 10 2 x 10 2 x 8 2 x 8
 Ankle circuit RB 2 x 12 2 x 12 2 x 10 2 x 10 2 x 8 2 x 8
  1. BW body weight, KB kettlebell, AIR pneumatic resistance, RB resistance band, RDL Romanian deadlift
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