Table 1.

12-week resistance training program.

	Weeks 1 – 4 (Sets x Reps)	Weeks 5 – 8 (Sets x Reps)	Weeks 9 – 12 (Sets x Reps)
Days 1/3
Power Clean
Bench Press	4 x 8 – 10	4 x 6 - 8	5 x 4 – 6
Incline Bench press	3 x 8 – 10	3 x 6 - 8	4 x 4 – 6
Incline Fly	3 x 8 – 10	3 x 6 – 8	-
Hang Pulls (Clean grip)	4 x 6 – 8	-	-
Push Press	-	4 x 4 – 6	5 x 3 – 5
High Pulls (Snatch grip)	-	3 x 4 - 6	4 x 3 – 5
Seated Shoulder Press	4 x 8 – 10	-	-
Power dumbbell Shrugs	3 x 6 – 8	-	-
Dumbbell Front Raise	-	3 x 6 - 8	-
Lateral Raises	3 x 8 – 10	-	-
Triceps Pushdowns	3 x 8 – 10	3 x 6 – 8	-
Triceps Dumbbell Extensions	3 x 8 – 10	3 x 6 - 8	4 x 6 – 8
Trunk and Abdominal Routine	2 x 10	3 x 10	4 x 10
Days 2/4
Squat	4 x 8 – 10	4 x 6 – 8	5 x 4 – 6
Power snatch	-	-	4 x 3 - 5
Dead Lift	4 x 8 – 10	3 x 6 - 8	4 x 4 – 6
Leg Extensions	3 x 8 – 10	-	-
Leg Curls	3 x 8 – 10	3 x 6 – 8	3 x 6 – 8
Standing Calf Raises	3 x 8 – 10	3 x 6 – 8	3 x 6 – 8
Lat Pulldown	4 x 8 – 10	4 x 6 – 8	4 x 4 – 6
Seated Row	4 x 8 – 10	4 x 6 – 8	4 x 4 – 6
Hammer Curls	3 x 8 – 10	3 x 6 – 8	4 x 6 - 8
Dumbbell Biceps Curls	3 x 8 – 10	3 x 6 – 8	-
Trunk and Abdominal Routine	2 x 10	3 x 10	4 x 10

All exercises performed to a repetition maximum range