Table 1 Overview of the resistance training protocol
| Â | Cycle 1 | Cycle 2 | ||
|---|---|---|---|---|
Week1–4 Loading | Week5 Deload | Week6–9 Loading | Week10 Deload | |
Session 1 and 2 (sets x reps) | ||||
MI-RT Intensity (% 1-RM) | 4sets 3 × 10 1x to failure 75 1) | 3sets 3 × 10 53.31) | 4sets 3 × 10 1x to failure 75²) | 3sets 3 × 10 53.3 ²) |
LI-RT Intensity (% 1-RM) | 3sets 2 × 20 1x to failure 501) | 2sets 2 × 20 401) | 3sets 2 × 20 1x to failure 50²) | 2sets 2 × 20 40²) |
Tempo (s) Rest (s) | 2:0:1 (eccentric : isometric : concentric) 120Â s | |||