Table 2.
The exercise programs of the interventions
Flywheel group | Barbell Free Weight group | Control Group | |
---|---|---|---|
Equipment | Flywheel Device | Olympic Barbell, free weight and squat rack. | N/A |
Exercise sets and repetitions (intensity) | |||
Week 1 (Familiarization sessions) | |||
Intervention exercise | 3 × 6 (inertia #1, #2, #3 or #4) | 3 × 8 (~ 70% of 1RM) | N/A |
Nordic Hamstring | 3 × 4 (Body weight) | 3 × 4 (Body weight) | N/A |
Week 2 | |||
Criteria for increasing load | An average > 4 watts·kg−1 from each repetition of one set | If they could perform five repetitions within one set | N/A |
Intervention exercise | 3 × 6 (inertia #1, #2, #3 or #4) | 4 × 4 (> 85% of 1RM) | N/A |
Nordic Hamstring | 3 × 5 | 3 × 5 (Body weight) | N/A |
Week 3 | |||
Intervention exercise | 3 × 5 (inertia #1, #2, #3 or #4) | 4 × 4 (> 85% of 1RM) | N/A |
Nordic Hamstring | 3 × 6 (Body weight) | 3 × 6 (Body weight) | N/A |
Week 4 | |||
Intervention exercise | 4 × 5 (inertia #1, #2, #3 or #4) | 4 × 4 (> 85% of 1RM) | N/A |
Nordic Hamstring | 3 × 6 (Body weight) | 3 × 6 (Body weight) | N/A |
Week 5 | |||
Intervention exercise | 4 × 4 (inertia #1, #2, #3 or #4) | 4 × 4 (> 85% of 1RM) | N/A |
Nordic Hamstring | 3 × 8 (Body weight) | 3 × 8 (Body weight) | N/A |
Week 6 | |||
Intervention exercise | 4 × 4 (inertia #1, #2, #3 or #4) | 4 × 4 (> 85% of 1RM) | N/A |
Nordic Hamstring | 3 × 10 (Body weight) | 3 × 10 (Body weight) | N/A |
N/A Not applicable. Inertia #1 = 0.025 kg·m−2, #2 = 0.05 kg·m− 2, #3 = 0.075 kg·m− 2 or #4 = 0.1 kg·m− 2