Table 1.

Training program.

Week	Load	Exercises	Reps	CON-ECC	Sets	Interval (s)	Frequency (days/week)
1	BW	SQ, PU, C, HL	8	3-3	3	60	2
2	BW	SQ, PU, C, HL	8	3-3	3	60	2
3	BW	SQ, PU, HR, C, HL	10	3-3	3	60	2
4	BW	SQ, PU, HR, C, HL	10	3-3	3	60	2
5	BW+EB	SQ, PU, HR, SR, C, HL	10	4-4	3	60	2
6	BW+EB	SQ, PU, HR, SR, C, HL	10	4-4	3	60	2
7	BW+EB	SSQ, PU, SQ, SR, HR, C, HL	10	4-4	3	45	2
8	BW+EB	SSQ, PU, SQ, SR, HR, C, HL	10	4-4	3	45	2
9	BW+EB	SSQ, PU, SQ, SR, HR, SP, C, HL	15	3-3	3	45	2
10	BW+EB	SSQ, PU, SQ, SR, HR, SP, C, HL	15	3-3	3	45	2
11	BW+EB	SSQ, PU, SQ, SR, HR, SP, AC, C, HL	15	3-3	3	30	2
12	BW+EB	SSQ, PU, SQ, SR, HR, SP, AC, C, HL	15	3-3	3	30	2

BW, body-weight based resistance exercises; EB, resistance exercises using elastic bands; SQ, squat; PU, push-up; C, crunch; HL, hip lift; HR, heel raise; SR, seated row; SSQ, split squat; SP, shoulder press; AC, arm curl; CON-ECC, the time (seconds) in the concentric phase and eccentric phase of each repetition.