Table 4. Effects of a 7-week training program on Strength, Velocity and Power variables in the Bench Press test. Data are means (±SD).

Variable	Group	Pre (mean ± S)	Post (mean ± S)	p for Group	p for GxTi ES/SP	p for Ti ES/SP
1RM BP (kg)	IRT	77.50 (8.22)	81.17 (9.65)	.932	.192 .1/.336	.013‡ .2/.719
	TRT	78.80 (16.20)	82.30 (16.93)
	CG	81.72 (19.58)	81.00 (18.84)
BP AV (m·s-1)	IRT	.77 (.11)	.78 (.15)	.943	.389 .03/.209	.018‡ .1/.671
	TRT	.74 (.19)	.78 (.17)
	CG	.76 (.21)	.77 (.20)
BP PV (m·s-1)	IRT	1.19 (.20)	1.23 (.23)	.899	.639 .01/.120	.012‡ .1/.717
	TRT	1.15 (.30)	1.20 (.27)
	CG	1.20 (.39)	1.21 (.38)
BP AP (W)	IRT	336.05 (35.10)	344.01 (56.06)	.940	.038‡ .1/.627	.003‡ .1/.849
	TRT	317.22 (70.74)	342.84 (69.81)
	CG	335.89 (84.64)	337.09 (83.80)
BP PP (W)	IRT	608.12 (116.70)	654.46 (163.20)	.946	.013‡ .2/.767	.011‡ .1/.737
	TRT	581.33 (192.95)	648.44 (193.39)
	CG	689.32 (293.85)	669.88 (278.36)

1RM = 1 repetition maximum; AP= Average power; AV = Average velocity; BP = bench press; CG = control group; ES = Effect size; GxTi = group x time; IRT= instability resistance training program; kg = kilogram; m·s= meter.second; Post = posttest; PP = Peak power; Pre = pretest; PV = Peak velocity; SP = statistical power; TRT= traditional resistance training program; Ti = Time; W= watts.‡ = differences between groups; p < 0.05.