Table 1 Resistance training program overview

1–4

Familiarisation, motor control and local muscular endurance

12–15 reps performed at 2 reps below volitional fatigue × 2 sets, 1 min rest between sets

2/wk

Full body

2 s concentric, 2 s eccentric

Once 2 sets of 15 reps at 2 consecutive training sessions are completed, resistance is increased

5–10

Muscular strength

6–10 reps performed at 2 reps below volitional fatigue × 2–3 sets, 2 min rest between sets

2/wk

Full body

2 s concentric, 2 s eccentric

Once 2 sets of 10 reps at 2 consecutive training sessions are completed, workload increases to 3 sets. Then progression made through increased resistance

11

Light week

10 reps at 80% of resistance used in the previous week × 3 sets, 2 min rest between sets

2/wk

Full body

2 s concentric, 2 s eccentric

None

12–15

Local muscular endurance

12–15 reps performed at 2 reps below volitional fatigue × 3 sets, 1 min rest between sets

1–2/wk

Full body

5 s concentric, 5 s eccentric

Once 3 sets of 15 reps at 2 consecutive training sessions are completed, resistance is increased

16–19

Muscular strength

6–10 reps performed at 2 reps below volitional fatigue × 3–4 sets, 2 min rest between sets

1–2/wk

Full body

2 s concentric, 2 s eccentric

Once 3 sets of 10 reps at 2 consecutive training sessions are completed, workload increases to 4 sets. Then progression made through increased resistance

20–25

Local muscular endurance

20–25 reps performed at 2 reps below volitional fatigue × 3 sets, 1 min rest between sets

1–2/wk

Full body

1–2 s concentric, 1–2 sec eccentric

Once 3 sets of 25 reps at 2 consecutive training sessions are completed, resistance is increased