Strength Training
Sessions #1 and #3				Session #2
Exercises	Sets	Reps	Rest	Exercises	Sets	Reps	Rest
Back Squat	3	8	90	Front Squat	3	8	90
Incline Bench Press	3	8	60	Bench Press	3	8	60
Split Squat –(Back foot elevated)	3	8	60	Split Squat –(Front foot elevated)	3	8	60
Chin-up*	3	8	60	Bent Over Row	3	8	60
Romanian Deadlift	3	8	60	Backward Alternating Lunge	3	8	60

Ratings of perceived exertion was used to guide intensity.

^*If athletes could not perform a chin-up, resistance bands were used to assist them. In this case the resistance bands were modified to reduce reliance on the band across the training period.