Week | X1 | X2 | X3 | X4 | X5 | X6 | X7 | X8 | X9 | X10 | X11 | X12 | X13 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 50% 10 RM | 10 | 3 | 60 s | 3 per week | 1 week | 3 s shortening 0 s isometric 3 s lengthening | 0 s | 60 s | No | Full ROM | 48 h | Yes |
2 | 70% 10 RM | 10 | 3 | 60 s | 3 per week | 1 week | 3 s shortening 0 s isometric 3 s lengthening | 0 s | 60 s | No | Full ROM | 48 h | Yes |
3 | 90% 10 RM | 10 | 3 | 60 s | 3 per week | 1 week | 3 s shortening 0 s isometric 3 s lengthening | 0 s | 60 s | No | Full ROM | 48 h | Yes |
4 | 10 RM | 10 | 3 | 60 s | 3 per week | 6 weeks | 3 s shortening 0 s isometric 3 s lengthening | 0 s | 60 s | Yes | Full ROM | 48 h | Yes |
10 | 8 RM | 8 | 4 | 90 s | 3 per week | 6 weeks | 3 s shortening 0 s isometric 3 s lengthening | 0 s | 48 s | Yes | Full ROM | 48 h | Yes |
16 | 70% 8 RM | 8 | 4 | 90 s | 3 per week | 1 week | 3 s shortening 0 s isometric 3 s lengthening | 0 s | 48 s | No | Full ROM | 48 h | Yes |