Table 2. Description of the strength training plan. Weeks 1 to 12 Time Phase Exercise Methodology Intensity HR 5' Warm-up Single-joint and multi-joint exercises that allow for the gradual increase of body temperature. If possible, activities that individuals enjoy and promote group participation. Continuous 5/6 RPE 60% 42-44' Fundamental Two blocks of tri-sets 1st block: 1 hip-dominant exercise 1 anti-core exercise 1 upper pull exercise 2nd block: 1 knee-dominant exercise 1 anti-core exercise 1 upper push exercise Hip- and knee-dominant exercises 1st week: 2x5 reps 2nd week: 2x8 reps 3rd week: 2x10 reps 4th week: 3x8 reps 5th week: 3x10 reps Weeks 6-8: 3x12 reps Weeks 9-12: 3x15 reps Anti-core holds 1st week: 2x10s 2nd week: 2x20s 3rd week: 2x25s Weeks 4-12: 3x30s 4/5 RIR 75-85% 3' Cool down Walking or some low activity Continuous 3/4 RPE 40% RPE: rate of perceive exertion; RIR: repetitions in reserve; reps: repetitions; HR: heart rate.