Table 2. Training program and exercise selection. Isometric training included maximal intensity work for 5s, followed by 15s rest. This was repeated three times and counted as one set. If a subject could not complete 10 reps on the dynamic leg press, the rest of the reps were completed with forced repetitions.
| Training session |
Weeks 1-3 |
Weeks 4-7 |
Weeks 8-10 |
| #1 |
Dyn LP |
5 x 10RM |
5 x 10RM |
5 x 10RM |
| Iso Knee Extension |
2 x 60s |
2 x 60s |
2 x 60s |
| Iso Knee Flexion |
2 x 60s |
2 x 60s |
2 x 60s |
| Iso BP |
|
2 x 60s |
2 x 60s |
| Dyn Lat Pulldown |
|
3 x 12 x 70% |
3 x 12 x 70% |
| #2 |
Dyn LP |
3 x 10 x 70% |
5 x 5 x 80% |
4 x 8 x 80% |
| Dyn Knee Extension |
3 x 12 x 60% |
3 x 12 x 65% |
4 x 8 x 80% |
| Dyn Prone Knee Flexion |
3 x 12 x 60% |
3 x 12 x 60% |
3 x 8 x 80% |
| Dyn DB BP |
3 x 10 x 50% |
3 x 10 x 70% |
4 x 8 x 80% |
| Dyn Seated French Press with DB |
2 x 10 x 60% |
2 x 12 x 60% |
Dyn DB incline BP 2 x 6 x 70% |
| Dyn Horizontal Row |
3 x 12 x 60% |
3 x 12 x 65% |
3 x 8 x 80% |
| Isometric Back Extension |
2 x 45 s |
3 x 45 s |
3 x 45 s |
| #3 |
Dynamic BP in smith |
3x10x70% |
5 x 5 x 80% |
4 x 6 x 80% |
| Dyn Horizontal Row |
3 x 12 x 60% |
Seated OP 3 x 12 x 50% |
Seated OP 2 x 10 x 50% |
| Dyn Zotmann curl with DB |
3 x 12 x 60% |
2 x 15 x 50% |
3 x 12 x 50% |
| Dyn Row with DBs |
|
2 x 12 x 65% |
|
| Dyn Triceps Push Down |
|
2 x 12 x 65% |
3 x 6 x 80% |
| Dyn LP |
3 x 10 x 70% |
Dyn LP 1,5 rep 2 x 8 x 50% |
4 x 6 x 70% |
s = seconds, RM = repetition maximum, Dyn = dynamic, Iso = isometric, RM = repetition maximum, DB = dumbbell, OP = overhead press, BP = bench press, LP = leg press.
