HUR Medical Concepts 2018 | Page 33

Hypertension, Strength Training program for 24 weeks: Advanced
Week Weekly
volume Series Reps % 1-RM RPE Rest
intervals Stage
1 - 2 2 - 3 2 12 60 12 60 Training
3 - 4 2 - 3 2 12 60 12 60 Training
5 - 6 2 - 3 2 12 60 12 60 Training
7 - 8 2 - 3 2 - 3 10 - 12 60 - 70 12 - 14 60 Training
9 - 10 2 - 3 2 - 3 10 - 12 60 - 70 12 - 14 60 Training
11 - 12 2 - 3 2 - 3 10 - 12 60 - 70 12 - 14 60 Training
13 - 14 2 - 3 2 - 3 10 - 12 60 - 80 12 - 14 60 Training
15 - 16 2 - 3 2 - 3 10 - 12 60 - 80 12 - 14 60 Training
17 - 18 2 - 3 3 8 - 12 60 - 80 14 - 16 60 Maintenance
19 - 20 2 - 3 3 8 - 12 60 - 80 14 - 16 60 Maintenance
21 - 22 2 - 3 3 8 - 12 60 - 80 14 - 16 60 Maintenance
23 - 24 2 - 3 3 8 - 12 60 - 80 14 - 16 60 Maintenance
*Weekly volume:
exercise sessions
weekly
Series: series for
each muscle or
muscle group
Reps: repetitions in
each series
% 1-RM: % of one
repet ition maximum
RPE: ratings of
perceived exertion
(Borg’s scale 6-20)
Rest intervals: in
seconds
Stage: target level of
exercise training.
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