Strength training principles

Exercise language

A repetition (reps) is one movement of an exercise (e.g. one sit-up or one push-up).

A set (sets) is a group of repetitions (e.g. 10 push-ups could be one set of 10).

It is important that you always have a rest from the same exercise between sets. The amount of rest between sets should be approximately equivalent to the time it takes you to do one set. You can be efficient with your exercises by grouping three exercises together and doing one set of each straight after one another and then repeating that three times.

For most strength exercises start with 2-3 sets of 8-12 repetitions (power and other exercises differ). Your physiotherapist will help to adjust these for your specific needs based on your physical testing.

Beginning and progressing the exercises

Your physio will help you work out which level to start at for each exercise. To increase the level of difficulty over time, several levels are shown for each exercise. Only perform the individual exercise at one level during each exercise session. The exercises should be at a level that they are challenging and difficult but achievable, whilst maintaining good movement quality. When they are not challenging or difficult, they need to be progressed. Remember, for most weeks you should be working at a “really hard” level with each exercise (≥7/10).

 

For strength exercises you will generally complete 2-3 sets of 8-12 repetitions. With the help of your physio, you can increase the difficulty by going up one level or by increasing the weight. In regard to strength exercises, the level of resistance should be increased using the 2+ principle. This means that when you can perform 2 additional repetitions in the last set, more weight/difficulty is added (i.e. when you are able to perform ≥14 reps in the third set).

 

 

Power exercises

Muscle power is the ability of a muscle to work quickly and It is important for returning to sport and preventing reinjury. While a large focus of the exercise program is building muscle strength and control, muscle power is also important. Only use the muscle power exercises after at least 4 sessions of building strength using the earlier levels of each exercise.

These exercises are the same as the strength exercises, with the only difference being that the movement is done quickly (<1 sec) and then slowly return to starting position (2 secs). These should be done in sets of 1-3 with 3-6 repetitions. Your physiotherapist will help guide you when and how to incorporate muscle power exercises.

 

Plyometric power exercises (jump and hop)

There is also a separate set of exercises for plyometric power. These exercises are to challenge your ability to jump/hop and land and are important for getting back to sporting activities.

The beginning level of difficulty of these exercises will be dependent on your testing at La Trobe Uni and in particular your hop tests. 10 repetitions of 1-3 sets are a good starting point.

The introduction of balance exercises will begin immediately and usually agility will start around 4 weeks into the program. The repetitions and sets will be different to other exercises and guided by your physiotherapist (e.g. balance exercise beginning with 3-5 x 30 seconds and agility exercise 3-5 x 30 sec-1 min).

 

Balance

Improving balance comes from exercises that will challenge positions where you may be on one foot or on an unstable surface. During these exercises your aim is to keep control of your knee position and controlled movement of the rest of your body at the same time. 

 

 

Agility

Is your ability to move quickly and easily. In the context of your rehabilitation, maintaining control of knee and body position while moving quickly on your feet is the goal (e.g. run and change direction). Once your balance has improved to a sufficient level, practising change of direction when running will help with restoring agility.