| Parameter | Recommendation | Evidence |
|---|---|---|
| Frequency | ≥2 sessions per week | Strong |
| Duration | ≥6 months for measurable changes | Strong |
| Concentric Phase | Fast/explosive (maximal velocity) | Strong |
| Eccentric Phase | Controlled (3-4 seconds) | Moderate |
| Target Areas | Hip and spine-loading exercises | Strong |
| Program Type | Multimodal (resistance + impact + balance) | Strong |
| Progression | Progressive overload essential | Strong |
| Maintenance | Continue training to retain benefits | Strong |