Programme variable | Preparatory phase | Volume | Intensity |
---|---|---|---|
Preparatory training phase | Â | ||
Exercise prescription | 20–40 % 1RM | 40 % 1RM | 30–50 % 1RM |
 Training intensity | 2 × 20–30 repetitions | 2 × 20–30 repetitions | 2 × 20–30 repetitions |
 Training volume | 1 min | 30 s | 1 min |
 Energy expenditure | 300 kcal | ||
 Rest time | Weeks 1 to 4 | ||
Specific exercises | Â | Â | Â |
 Barbell squats |  |  |  |
 Split squats |  |  |  |
 Biceps curls |  |  |  |
 Dumbbell lateral raises shoulder |  |  |  |
 Dumbbell military shoulder press |  |  |  |
 Dumbbell triceps curls |  |  |  |
Resistance training protocol | Â | Â | Â |
Exercise prescription | 40–60 % 1RM | 70 % 1RM | 70–80 % 1RM |
 Training intensity | 4 × 20–30 repetitions | 4 × 20–30 repetitions | 4 × 20–30 repetitions |
 Training volume | 1 min | 30 s | 1 min |
 Energy expenditure | 500 kcal | ||
 Rest time | Weeks 1 to 4 | ||
Specific exercises | Â | Â | Â |
 Barbell squats |  |  |  |
 Dumbbell squats adductor |  |  |  |
 Split squats |  |  |  |
 Lateral adductor squat |  |  |  |
 Biceps curls |  |  |  |
 Dumbbell lateral raises shoulder |  |  |  |
 Dumbbell military shoulder press |  |  |  |
 Dumbbell triceps curls |  |  |  |