Table 1.

Strength training prescription.

Duration	10 weeks
Frequency	2 non-consecutive days per week
Number of Exercises	7 exercises
Intensity	Moderate-high (to concentric failure)
Volume (number of sets)	1 or 3 sets per exercise
Repetitions per set	Weeks 1–2: 12-15
	Weeks 3–5: 10-12
	Weeks 6–7: 8-10
	Weeks 8–10: 6-8
Repetition tempo (con:ecc)	1:2 s
Rest intervals between sets	90–120 s

The 7 exercises will be: 1) hex bar deadlift, 2) bench press, 3) leg press, 4) seated row, 5) leg extension, 4) shoulder press, and 7) leg curl. Fig. 2 illustrates these exercises.