Table 2.

Periodized strength training program of six weeks.

Week 1–3 (Session 1–6)
Day 1	Intensity	Rest (s)	Series and Repetitions
Unilateral quarter squat	85% of 1RM	180>	2 × 5 with each leg
Parallel squat	85% of 1RM	180>	3 × 5
Lateral squat	75% of 1RM	180>	3 × 6 with each leg
Nordic hamstring	Max braking	90>	2 × 5 with each leg
Unilateral plantarflexion	70% of 1RM	90>	3 × 8 with each leg
Day 2
Unilateral quarter squat	80% of 1RM	180>	2 × 6 with each leg
Parallel squat	80% of 1RM	180>	3 × 8
Lateral squat	75% of 1RM	180>	3 × 8 with each leg
Nordic hamstring	Max braking	90>	2 × 5 with each leg
Unilateral plantarflexion	70% of 1RM	90>	3 × 8 with each leg
Week 4–6 (Session 7–12)
Day 1	Intensity	Rest (s)	Series and Repetitions
Lateral squat	80% of 1RM	240>	4 × 4 with each leg
Unilateral quarter squat	80% of 1RM	240>	2 × 6 with each leg
Parallel squat	80% of 1RM	240>	3 × 6
Nordic hamstring	Max braking	90>	2 × 8 with each leg
Unilateral plantarflexion	75% of 1RM	90>	4 × 6 with each leg
Day 2
Unilateral quarter squat	88% of 1RM	240>	2 × 4 with each leg
Parallel squat	85% of 1RM	240>	3 × 6
Lateral squat	70% of 1RM	240>	3 × 8 with each leg
Nordic hamstring	Max braking	90>	3 × 8 with each leg
Unilateral plantarflexion	75% of 1RM	90>	4 × 6 with each leg

1RM = 1 repetition maximum.