Table 1. Chronology and description of eccentric training methodology. Week # session Sets Repetitions Workload Split Squat and Squat in Kbox (Kg·m-2) Forward and Backward Lunges Hamstring kicks 1 1 2 6 0.025 8 out 12 4 out 12 2 1 3 6 0.025 8 out 12 4 out 12 3 1 3 6 0.025 8 out 12 4 out 12 4 1 3 8 0.025 8 out 12 4 out 12 5 1 3 8 0.025 8 out 12 4 out 12 6 1 3 8 0.05 8 out 12 4 out 12 7 1 3 8 0.05 10 out 12 8 out 12 8 1 4 8 0.05 10 out 12 8 out 12 Inertia settings for each exercise, ranging from 0.025 kg·m2 to 0.05 kg·m2. Additionally, the number of weights on the cone base was adjusted ranging from 4 to 10 weights.