Table 1 Resistance training program between week 1 and week 8. Session Exercises (*) 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 Leg extension (1) 2x8 50% 2x8 50% 3x8 50% 3x8 55% 3x8 60% 3x8 60% 3x6 65% 3x6 65% 3x6 70% 3x6 70% 3x6 75% 3x6 75% 2x6 60% 2x6 55% 2x6 60% 2x6 55% CMJ 2x5 2x5 2x5 2x5 2x5 3x5 3x5 3x5 3x5 3x5 3x5 3x5 2x5 2x5 CMJbox 2x5 2x5 2x5 2x5 2x5 3x5 3x5 3x5 3x5 3x5 3x5 3x5 2x5 2x5 Bench press (2) 2x8 50% 2x8 50% 3x8 50% 3x8 55% 3x8 60% 3x8 60% 3x6 65% 3x6 65% 3x6 70% 3x6 70% 3x6 75% 3x6 75% 2x6 60% 2x6 55% 2x6 60% 2x6 55% Ball throwing (3) 2x8 1kg 2x8 1kg 2x8 1kg 2x8 1kg 3x8 1kg 3x8 1kg 3x8 1kg 3x8 1kg 3x8 1kg 3x10 1kg 3x10 1kg 3x10 1kg 2x8 1kg 2x8 1kg (1): Example: 3x6: 70%: 3 sets of 6 reps with 70 percent of 6RM, (2): Example: 2x8: 50%: 2 sets of 6 reps with 50 percent of 6RM, (3): Example: 2x8: 1kg - 2 sets of 8 reps with a 1 kg medicinal ball. (*) Rest intervals of 2 minutes were permitted between sets and between categories. CMJ: countermovement jump, CMJbox: CMJbox onto a box (30 cm)