| Alfredson | Silbernagel |
---|---|---|
Duration of exercise program | 12Â weeks | 12Â weeks |
Frequency of exercises | Twice daily | Once daily |
Amount of exercises | 2 | 4–5 |
Sets and repetitions | 3 × 15 | 3 × 15 |
Exercise mode | Slow isolated eccentric | Concentric, eccentric, plyometric |
Pain tolerated | Non-disabling pain | Not more than 5 on a 0–10 NRS |
Progress | No pain | Phase 1–2 – 3 |
Progression | Add load (5Â kg) | Add load (5Â kg) |