Table 2. Non-periodized and periodized ST programs throughout 6 weeks.

Groups		Weeks 1-4		Weeks 5-6
		Monday	Thursday	Monday	Thursday
NP	Squat	3x8	3x8	3x8	3x8
	Knee extensor	2x8	2x8	2x8	2x8
TP	Squat	3x12	2x12	4x8	4x8
	Knee extensor	2x12	2x12	2x8	2x8
UP	Squat	2x12	3x8	3x10	4x6
	Knee extensor	3x12	3x8	2x10	2x6

NP= non-periodized, TP= traditional-periodized , UP= undulating-periodized