Table 1.
Schedule for exercise procedures.
| Day | Procedure | # repetitions | Load |
|---|---|---|---|
| Day 1 | Familiarization | 4 × 10 = 40 | zero |
| Day 2 | 3RM baseline | 3 | Starting at 2 × BWa |
| Day 3 | Training 1 | 5 × 10 = 50 | 0.8 × 3RMb |
| Day 5 | Training 2 | 5 × 10 = 50 | 0.9 × 3RM |
| Day 7 | Training 3 | 5 × 10 = 50 | 1.0 × 3RM |
| Day 9 | Training 4 | 5 × 10 = 50 | 1.1 × 3RM |
| Day 11 | Training 5 | 5 × 10 = 50 | 1.2 × 3RM |
| Day 13 | Training 6 | 5 × 10 = 50 | 1.3 × 3RM |
| Day 14 | 3RM final | 3 | Starting at 3 × BW |
a
body weight
b
average load carried during 3RM baseline measurement