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government organization in the United States.
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) or https:// means you've safely
connected to the .gov website. Share sensitive
information only on official, secure websites.
Resistance training protocol.
| Week | Session / wk | Set | Rest (sec) | Repetition | Repetition cadence | Load (% 1-RM) |
|---|---|---|---|---|---|---|
| 1 | 3 | 3 | 30 | 12 | 1–2 s concentric 2 s eccentric |
50 |
| 2 | 3 | 3 | 30 | 12 | 50 | |
| 3 | 3 | 3 | 45 | 10 | 60 | |
| 4 | 3 | 3 | 45 | 10 | 60 | |
| 5 | 3 | 4 | 60 | 8 | 70 | |
| 6 | 3 | 4 | 60 | 8 | 70 | |
| 7 | 3 | 4 | 75 | 6 | 80 | |
| 8 | 3 | 4 | 75 | 6 | 80 |
