Table 4.
Resistance exercise training program.
| Week | Day | Sets × Repetitions | %1RM |
|---|---|---|---|
| 1 | 1 | 3-RM Testing (+2 × 10) |
50% |
| 2 | 5 × 6 | 56% | |
| 2 | 3 | 4 × 10 | 55% |
| 4 | 5 × 6 | 65% | |
| 3 | 5 | 4 × 10 | 60% |
| 6 | 5 × 6 | 74% | |
| 4 | 7 | 4 × 10 | 65% |
| 8 | 5 × 6 | 84% | |
| 5 | 9 | 4 × 10 | 50% |
| 10 | 5 × 6 | 50% | |
| 6 | 11 | 4 × 10 | 65% |
| 12 | 5 × 6 | 84% | |
| 7 | 13 | 4 × 10 | 70% |
| 14 | 5 × 6 | 90% | |
| 8 | 15 | 4 × 10 | 75% |
| 16 | 5 × 6 | 96% | |
| 9 | 17 | 4 × 10 | 80% |
| 18 | 5 × 6 | 98% | |
| 10 | 19 | 5 × 6 | 102% |
| 20 | 3-RM Testing | --- |
Legend: This table represents the training paradigm for the 10-week progressive resistance training program. Abbreviations: 3-RM, three-repetition maximum test.