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. 2012 Mar 29;12:123. doi: 10.1186/1471-2407-12-123

Table 1.

The strength training program

Week 1. Session: heavy intensity 2. Session: moderate intensity 3. Session: heavy intensity
Monday Wednesday Friday
1 and 2 2 × 10 sub maximal resistance 2 × 10 sub maximal resistance 2 × 10 sub maximal resistance
Focus on correct technique Focus on correct technique Focus on correct technique
3 to 6 2 × 10 RM leg exercises 2 × 10 reps. leg exercises 3 × 6 RM leg exercises
1 × 10 RM upper body 2 × 10 reps. upper body 2 × 6 RM upper body
(resistance: 90% of 10 RM)
7 to 12 3 × 10 RM leg exercises 2 × 10 reps. leg exercises 3 × 6 RM leg exercises
2 × 10 RM upper body 2 × 10 reps. upper body 2 × 6 RM upper body
(resistance: 90% of 10 RM)
13 to 16 3 × 10 RM leg exercises 3 × 10 reps. leg exercises 3 × 6 RM leg exercises
3 × 10 RM upper body 3 × 10 reps. upper body 3 × 6 RM upper body
(resistance: 90% of 10 RM)

RM - repetitions maximum, reps - repetitions