Table 3.

Progression schedule

Week	Sets and intensities
1	15 × 20 RM
2	15 × 15 RM
3	15 × 15 RM
4	21 × 15 RM
5	21 × 12 RM
6	21 × 12 RM
7	21 × 12 RM
8	24 × 12 RM
9	21 × 10 RM
10	21 × 10 RM
11	24 × 10 RM
12	24 × 10 RM
13	6 × 8 RM, 6 × 12 RM, 6 × 15 RM
14	9 × 8 RM, 6 × 12 RM, 6 × 15 RM
15	9 × 8 RM, 6 × 12 RM, 6 × 15 RM
16	21 × 8 RM
17	9 × 8 RM, 9 × 12 RM, 6 × 15 RM
18	9 × 8 RM, 9 × 12 RM, 6 × 15 RM
19	9 × 8 RM, 9 × 12 RM, 6 × 15 RM
20	24 × 8 RM

Total number of sets per week and intensities used during the 20 week intervention period. All four training groups had the same weekly training volume. RM: repetitions maximum. For instance 15 × 20 RM should be read "15 sets with loadings of 20 repetitions maximum".