Table 1 Repetition, sets and loads to be used during the 8-week progressive resistance training program
| Â | Sets | Repetitions | Load (Strength exercises) | Load (Power exercises) |
|---|---|---|---|---|
Weeks 1–2 | 3 | 6 | 75% 1RM | 45% 1RM |
Weeks 3–4 | 3 | 5 AMRAP | 80% 1RM 50-60% | 50% 1RM |
Weeks 5–6 | 4 | 4 AMRAP | 85% 1RM 50-60% | 55% 1RM |
Weeks 7–8 | 5 | 3 AMRAP | 90% 1RM 50-60% | 60% 1RM |