Comparing The Effects of Maximal Strength Training, Plyometric Training, and Muscular Endurance Training on Swimming-Specific Performance Measures: A Randomized Parallel Controlled Study in Young Swimmers

Table 2. Description of the six-week maximal strength training group plan.

	First session of the week	Second session of the week
Week 1	Bench press (4 sets, 6-8 reps, 80-85% 1-RM) Deadlifts (4 sets, 6-8 reps, 80-85% 1-RM)	Bench press (4 sets, 6-8 reps, 80-85% 1-RM) Back squat (4 sets, 6-8 reps, 80-85% 1-RM)
Week 2	Bench press (3 sets, 4-6 reps, 85-90% 1-RM) Deadlifts (3 sets, 4-6 reps, 85-90% 1-RM)	Bench press (3 sets, 4-6 reps, 85-90% 1-RM) Back squat (3 sets, 4-6 reps, 85-90% 1-RM)
Week 3	Bench press (3 sets, 4-6 reps, 85-90% 1-RM) Deadlifts (3 sets, 4-6 reps, 85-90% 1-RM)	Bench press (3 sets, 4-6 reps, 85-90% 1-RM) Back squat (3 sets, 4-6 reps, 85-90% 1-RM)
Week 4	Bench press (3 sets, 2-4 reps, 90-95% 1-RM) Deadlifts (3 sets, 2-4 reps, 90-95% 1-RM)	Bench press (3 sets, 2-4 reps, 90-95% 1-RM) Back squat (3 sets, 2-4 reps, 90-95% 1-RM)
Week 5	Bench press (3 sets, 2-4 reps, 90-95% 1-RM) Deadlifts (3 sets, 2-4 reps, 90-95% 1-RM)	Bench press (3 sets, 2-4 reps, 90-95% 1-RM) Back squat (3 sets, 2-4 reps, 90-95% 1-RM)
Week 6	Bench press (2 sets, 4-6 reps, 85-90% 1-RM) Deadlifts (2 sets, 4-6 reps, 85-90% 1-RM)	Bench press (2 sets, 4-6 reps, 85-90% 1-RM) Back squat (2 sets, 4-6 reps, 85-90% 1-RM)

1-RM: one repetition maximum; reps: repetitions