Table 1.
Resistance training program, * signifies down set at 50% of target weight after major exercise (squats, bench, mid-thigh pull).
| Training Block | Week | Sets × Reps | Day 1 and 2 | Day 3 |
|---|---|---|---|---|
| Strength-Endurance | 1 | 3 × 10 | 80% | 70% |
| 2 | 3 × 10 | 85% | 75% | |
| 3 | 3 × 10 | 90% | 80% | |
| Maximum Strength | 4 | 3 × 5 (1 × 5) * | 85% | 70% |
| 5 | 3 × 5 (1 × 5) * | 87.5% | 72.5% | |
| 6 | 3 × 5 (1 × 5) * | 92.5% | 75% | |
| 7 | 3 × 5 (1 × 5) * | 80% | 65% | |
| Overreach | 8 | 5 × 5 | 85% | 75% |
| Speed-Strength | 9 | 3 × 3 (1 × 5) * | 87.5% | 67.5% |
| 10 | 3 × 2 (1 × 5) * | 85% | 65% | |
| 11 | 2 × 2 (1 × 5) * | 65% & 60% | - |