Table 2. Progression in sets and repetitions throughout the intervention period.

Weeks	Weekly sessions	Sets per session	Repetitions per set	Repetitions per session	Repetitions per week
1	2	3	10	30	60
2	2	3	10	30	60
3	2	3	10	30	60
4	2	4	8	32	64
5	2	4	8	32	64
6	3	4	6	24	72
7	3	4	6	24	72
8	2	3	10	30	60

The values represent one exercise per muscle group. The SJ group performed twice the number of repetitions as the MJ group, but divided between the knee extensors and hip extensors.