Table 2.

Resistance training programme

Programme variable	Preparatory phase	Volume	Intensity
Preparatory training phase
Exercise prescription	20–40 % 1RM	40 % 1RM	30–50 % 1RM
Training intensity	2 × 20–30 repetitions	2 × 20–30 repetitions	2 × 20–30 repetitions
Training volume	1 min	30 s	1 min
Energy expenditure	300 kcal
Rest time	Weeks 1 to 4
Specific exercises
Barbell squats
Split squats
Biceps curls
Dumbbell lateral raises shoulder
Dumbbell military shoulder press
Dumbbell triceps curls
Resistance training protocol
Exercise prescription	40–60 % 1RM	70 % 1RM	70–80 % 1RM
Training intensity	4 × 20–30 repetitions	4 × 20–30 repetitions	4 × 20–30 repetitions
Training volume	1 min	30 s	1 min
Energy expenditure	500 kcal
Rest time	Weeks 1 to 4
Specific exercises
Barbell squats
Dumbbell squats adductor
Split squats
Lateral adductor squat
Biceps curls
Dumbbell lateral raises shoulder
Dumbbell military shoulder press
Dumbbell triceps curls

Volume = sets × repetitions. 1RM one repetition maximum