Table 1. Training program. |
| Week |
Load |
Exercises |
Reps |
CON-ECC |
Sets |
Interval (s) |
Frequency (days/week) |
| 1 |
BW |
SQ, PU, C, HL |
8 |
3-3 |
3 |
60 |
2 |
| 2 |
BW |
SQ, PU, C, HL |
8 |
3-3 |
3 |
60 |
2 |
| 3 |
BW |
SQ, PU, HR, C, HL |
10 |
3-3 |
3 |
60 |
2 |
| 4 |
BW |
SQ, PU, HR, C, HL |
10 |
3-3 |
3 |
60 |
2 |
| 5 |
BW+EB |
SQ, PU, HR, SR, C, HL |
10 |
4-4 |
3 |
60 |
2 |
| 6 |
BW+EB |
SQ, PU, HR, SR, C, HL |
10 |
4-4 |
3 |
60 |
2 |
| 7 |
BW+EB |
SSQ, PU, SQ, SR, HR, C, HL |
10 |
4-4 |
3 |
45 |
2 |
| 8 |
BW+EB |
SSQ, PU, SQ, SR, HR, C, HL |
10 |
4-4 |
3 |
45 |
2 |
| 9 |
BW+EB |
SSQ, PU, SQ, SR, HR, SP, C, HL |
15 |
3-3 |
3 |
45 |
2 |
| 10 |
BW+EB |
SSQ, PU, SQ, SR, HR, SP, C, HL |
15 |
3-3 |
3 |
45 |
2 |
| 11 |
BW+EB |
SSQ, PU, SQ, SR, HR, SP, AC, C, HL |
15 |
3-3 |
3 |
30 |
2 |
| 12 |
BW+EB |
SSQ, PU, SQ, SR, HR, SP, AC, C, HL |
15 |
3-3 |
3 |
30 |
2 |
|
BW, body-weight based resistance exercises; EB, resistance exercises using elastic bands; SQ, squat; PU, push-up; C, crunch; HL, hip lift; HR, heel raise; SR, seated row; SSQ, split squat; SP, shoulder press; AC, arm curl; CON-ECC, the time (seconds) in the concentric phase and eccentric phase of each repetition. |
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