Table 1.
The training program for young participants
| Week | Load (RM) | Sets | Inter-set rest (min) | Sessions per week |
|---|---|---|---|---|
| 1-6 |
9-11 |
3 |
1 |
4 |
| 7-10 |
6-8 |
3-4 |
1.5 |
4 |
|
Upper-body |
Lower-body |
Upper-body |
Lower-body |
|
|
Exercises #1 |
Exercises #1 |
Exercise #2 |
Exercises #2 |
|
| Bench press |
Squat |
Incline chest press |
Deadlift |
|
| Dumbbell flyes |
Lunge |
Pullover |
Lunge |
|
| Standing shoulder press |
Knee-extension |
Lateral rise |
Leg press |
|
| Triceps push-down |
Straight leg deadlift |
Pull-down narrow grip |
Knee-flexion |
|
| Seated row |
Standing calf raise |
Standing bent over row |
Standing calf raise |
|
| Pull-down wipe grip |
Self-selected abdominal exercise |
Biceps curl (scott curl) |
Self-selected abdominal exercise |
|
| Self-selected abdominal exercise | Self-selected abdominal exercise |