Table 2. Acute variables of the two training protocols.
|
|
Training (3 sessions/wk) |
| Strength Training |
Leg Press (45° Inclination) |
4 sets / 6RM |
|
Bench Press (Smith machine) |
4 sets / 6RM |
|
Half Squat (Smith machine, knees 90°) |
4 sets / 6RM |
| Power Training |
Leg Press Throw (45° Inclination) |
4 sets / 8 reps (30% of 1RM) |
|
Bench Press Throw (Smith machine) |
4 sets / 8 reps (30% of 1RM) |
|
Jump Squat (Smith machine, knees 90°) |
4 sets / 8 reps (30% of 1RM) |
|
Drop Jumps (from 45 cm) |
3 sets / 8 jumps |
Rest between exercises: Strength training 3-4 min, Power Training: 2-3 minRest between sets: Strength training: 2-3 min, Power Training 1-2 min
