Table 2. Non-periodized and periodized ST programs throughout 6 weeks. Groups Weeks 1-4 Weeks 5-6 Monday Thursday Monday Thursday NP Squat 3x8 3x8 3x8 3x8 Knee extensor 2x8 2x8 2x8 2x8 TP Squat 3x12 2x12 4x8 4x8 Knee extensor 2x12 2x12 2x8 2x8 UP Squat 2x12 3x8 3x10 4x6 Knee extensor 3x12 3x8 2x10 2x6 NP= non-periodized, TP= traditional-periodized , UP= undulating-periodized