Table 2. Weekly sessions of SSIT program. P-SSIT NP-SSIT Sets Repetitions Repetitions Week 1 4 6 9 Week 2 4 7 9 Week 3 4 8 9 Week 4 4 9 9 Week 5 4 10 9 Week 6 4 11 9 Week 7 4 12 9 Total number of repetitions 756 756 P-SSIT: programming volume-loads including progressive; NP-SSIT: nonprogressive.