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