Table 2.
Training session composition of studies 1 and 2
| Study 1 | |||
|---|---|---|---|
| Exercise | Repetitions (in set order) | Repetition load | Progression |
| 1. 45 deg leg press | Week 1–2; (8, 8, 10, 12, 10, 10) | 8, 10 and 12 RM | Adjusted at the start of every 5th session |
| Week 3–4; (8, 8, 10, 12, 10, 10) | 8, 10 and 12 RM | ||
| Week 5–6; (8, 8, 10, 12, 10, 10) | 8, 10 and 12 RM | ||
| Week 7–8; (8, 8, 10, 12, 10, 10) | 8, 10 and 12 RM | ||
| Week 9–10; (8, 8, 10, 12, 10, 10) | 8, 10 and 12 RM | ||
| Week 11–12; (8, 8, 10, 12, 10, 10) | 8, 10 and 12 RM | ||
| 2. Knee extensions | Week 1–12; (12, 12, 12) | 12 RM | Adjusted at the start of every 5th session |
| 3. Knee flexions | Week 1–12; (12, 12, 12) | 12 RM | Adjusted at the start of every 5th session |
| 4. Walking lunges | Week 1, 4, 7, 10; (10, 12, 14) | Week 1−3; 20% of PTBM | — |
| Week 2, 5, 8, 11; (12, 14, 16) | Week 4−6; Week 1–3 load + 5 kg | ||
| Week 3, 6, 9, 12; (14, 16, 18) | Week 7−9; Week 1–3 load +10 kg | ||
| Week 10−12; Week 1–3 load +15 kg | |||
| 5. Plyometrics | Week 1–3; (12, 12, 12) | Body weight | Countermovement drop jumps |
| Week 4–6; (12, 12, 12) | 50% of lunge load | Slow eccentric squat jumps | |
| Week 7–9; (12, 12, 12 each leg) | 50% of lunge load | Split lunge jumps | |
| Week 10–12; (12, 12, 12) | 50% of lunge load | Countermovement box jumps | |
| Study 2 | |||
| 1. 45 deg leg press | (8, 8, 10, 12, 10, 10) | 8, 10 and 12 RM | — |
| 2. Single leg squat | (12, 12, 12) | 12 RM | — |
| 3. Knee extensions | (8, 8, 10, 12, 10, 10) | 8, 10 and 12 RM | — |
| 4. Walking lunges | (12, 12, 12) | 12 RM | — |
Exercise order is denoted by 1−5 (study 1) and 1−4 (study 2). Concentric phases of repetitions were performed as quickly as possible, whilst eccentric and inter-repetition periods lasted approximately 1 s. Recovery time between sets was set at 1 min, and recovery between exercises was set at 3 min, leading to a total training session duration of approximately 45 min. PTBM, pre-training body mass; RM, repetition maximum.