Table 1.

Exercise description and progression.

Exercise and parameter	Weeks
	1/2	3/4	5/6	7/8
LEG PRESS
Movement/Speed	CON: 200 mm/s	CON: 200 mm/s	CON: 150 mm/s	CON: 100mm/s
	ECC: 100 mm/s	ECC: 100 mm/s	ECC: 150 mm/s	ECC: 200mm/s
Repetitions	8	10	10	10
LEG EXTENSION
Movement/Speed	CON: 45°/s	CON: 45°/s	CON: 60°/s	CON: 90°/s
	ECC: 90°/s	ECC: 90°/s	ECC: 60°/s	ECC: 45°/s
Repetitions	8	10	10	10
ADDITIONAL EXERCISES
Split 1
Abdominal twister	Bench press	External shoulder rotation	Abdominal flexion	Butterflies (cable cross)
Crunches	Barbell pullovers
Split 2
Back extensions and flies reverse	Barbell rows	Flies reverse cable cross	Lat pull
Dumbell rows	Diagonal back extensions	Leg curls	Plank rotation

CON, concentric contractionz ECC, eccentric contraction.