Table 3. sSIT program intervention. Training variables Groups 1sSIT 2sSIT 3sSIT Sets (numbers) 4 2 2 Repetitions (numbers) 9 9 6 Trials time (sec) 5 5 5 Rest between trials (sec) 15 15 15 Rest between sets (sec) 180 180 180 Work to rest ratio (work : rest) 1:3 1:3 1:3 Weekly number of trials (reps) 36 36 36 Total number of trials (reps) 216 216 216