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Training details of the high sitting quadriceps and hamstrings resistance exercise.
| Resistance Training Characteristics | 7th Week | 8th Week | 9th Week | 10th Week | 11th Week Re-Check 1RM and Assign a New Load |
12th Week |
|---|---|---|---|---|---|---|
| Load percentages of 1RM | 40 | 50 | 60 | 70 | 50 | 60 |
| Number of repetitions | 6–8 | 8–10 | 10–12 | 12–14 | 8–10 | 10–12 |
| Number of sets * | 3 | 3 | 3 | 3 | 3 | 3 |
| Number of sessions per week | 4 | 5 | 5 | 5 | 4 | 5 |
Note: 1RM: One repetition maximum. * 5–10 s rest between sets.
