Table 1.
Training load progression.
| Week | Training Paradigm | |
|---|---|---|
| 0 | Days 1–3 | Familiarization session, IMTP and 3-RM Testing |
| 1 | Day 1: 4 × 10 | 51% of Est. 1-RM |
| Day 2: 6 × 4 | 60% of Est. 1-RM | |
| Day 3: 5 × 6 | 56% of Est. 1-RM | |
| 2 | Day 1: 4 × 10 | 60% of Est. 1-RM |
| Day 2: 6 × 4 | 70% of Est. 1-RM | |
| Day 3: 5 × 6 | 65% of Est. 1-RM | |
| 3 | Day 1: 4 × 10 | 70% of Est. 1-RM |
| Day 2: 6 × 4 | 79% of Est. 1-RM | |
| Day 3: 5 × 6 | 74% of Est. 1-RM | |
| 4 | Day 1: 4 × 10 | 73% of Est. 1-RM |
| Day 2: 6 × 4 | 89% of Est. 1-RM | |
| Day 3: 5 × 6 | 84% of Est. 1-RM | |
| 5 | Day 1: 4 × 10 | 78% of Est. 1-RM |
| Day 2: 6 × 4 | 95% of Est. 1-RM | |
| Day 3: 5 × 6 | 90% of Est. 1-RM | |
| 6 | Day 1: 4 × 10 | 82% of Est. 1-RM |
| Day 2: 6 × 4 | 100% of Est. 1-RM | |
| Day 3: 5 × 6 | 94% of Est. 1-RM | |
| 7 | Day 1–3: 4 × 5 (de-load) | 60% of Est. 1-RM |
| 8 | Day 1: 4 × 10 | 74% of Est. 1-RM |
| Day 2: 6 × 4 | 90% of Est. 1-RM | |
| Day 3: 5 × 6 | 85% of Est. 1-RM | |
| 9 | Day 1: 4 × 10 | 83% of Est. 1-RM |
| Day 2: 6 × 4 | 101% of Est. 1-RM | |
| Day 3: 5 × 6 | 96% of Est. 1-RM | |
| 10 | Day 1: 4 × 10 | 87% of Est. 1-RM |
| Day 2: 6 × 4 | 107% of Est. 1-RM | |
| Day 3: 5 × 6 | 98% of Est. 1-RM | |
| 11 | Day 1: 4 × 10 | 90% of Est. 1-RM |
| Day 2: 6 × 4 | 109% of Est. 1-RM | |
| Day 3: 5 × 6 | 102% of Est. 1-RM | |
| 12 | Day 1–2: 4 × 5 (de-load) | 60% of Est. 1-RM |
| Day 3: IMTP and 3-RM Testing | 108% of Est. 1-RM | |
Legend: Estimated one repetition maximum (Est. 1-RM) was calculated per the NSCA’s recommended guidelines (i.e., 3-RM/0.93). Abbreviations: IMTP, isometric mid-thigh pull; 3-RM three repetition maximum; 1-RM, one repetition maximum; NSCA, National Strength and Conditioning Association.