Table 1. Resistance training protocol. Exercise Sets x Reps (Week 1-4) Sets x Reps (Week 5-8) Monday Squat 1 x 15 3 x 12 Incline 1 x 15 3 x 12 Hang Clean 1 x 15 3 x 12 Shoulder Complex 1 x 15 3 x 12 Lunge 1 x 15 3 x 12 EZ Curls 3 x 15 Tuesday Squat Jumps 3 x 30 Weighted Lunges 3 x 12 Lateral Jumps 2 x 50 Twist/Cable Rotation 3 x 20 Stability Pushups 3 x 15 Thursday Squat 1 x 15 3 x 12 RDL 1 x 15 3 x 12 Push Jerk 1 x 15 3 x 12 BW Lunge 4-way 1 x 15 3 x 12 Row 1 x 15 3 x 12 French Press 3 x 15