Table 2.

Hamstring intervention program

Training Period	Week	Frequency (sessions per week)	Sets x Reps	Target Eccentric Contraction Duration (sec per rep)	Target intensity (0 to 10 RPE)	Inter-set rest (sec)
Familiarization	1	2	3 × 3	4 s through full ROM	5	90
	2	2	3 × 4	5 s through full ROM	7	90
Intervention	3	2	4 × 4	6 s through full ROM	≥ 8	120
	4	2	4 × 4		≥ 8	120
	5	2	4 × 4		≥ 8	120
	6	2	4 × 4		≥ 8	120

† Training prescription applied twice per week over the 6-week intervention period for both Nordic hamstring exercise (NHE) and Romanian deadlift (RDL) groups. NHE will be performed to each participant’s maximum range of motion at the prescribed eccentric tempo. RDLs will be executed at the prescribed tempo ranging between 4–6 s of eccentric lowering and returning to the start position as fast as possible. Absolute intensity progressively increased on an individual basis in both groups by adding external load to ensure target eccentric contraction duration and intensity is being met as prescribed below

Abbreviations: Rep(s) = repetition, ROM = range of motion, sec = seconds