Table 3.

Strength training protocol

Week	Number of exercises	Number of sets	Number of repetitions	Resistance	Rest period	Tempo
1–3 week	3+3 (UB, LB)	3	10–12	10-12RM	90 s	2:0:2:1
4–6 week	3+3 (UB, LB)	4	10–12	10-12RM	90 s	2:0:2:1
7–9 week	3+3 (UB, LB)	4	6–8	6-8RM	90 s	2:0:2:1
10–12 week	3+3 (UB, LB)	4	6–8	6-8RM	90 s	2:0:2:1

LB, lower body; RM, repetition maximum; Tempo, duration in seconds during the repetition - 2 s (eccentric), 0 s (end range of the motion), 2 s (concentric), 1 s (rest between repetitions in the starting position); UB, upper body.