Table 1. Chronology and description of eccentric training methodology.
| Week |
#
session |
Sets |
Repetitions |
Workload |
| Split
Squat and Squat in Kbox (Kg·m-2) |
Forward
and Backward Lunges |
Hamstring
kicks |
| 1 |
1 |
2 |
6 |
0.025 |
8 out 12 |
4 out 12 |
| 2 |
1 |
3 |
6 |
0.025 |
8 out 12 |
4 out 12 |
| 3 |
1 |
3 |
6 |
0.025 |
8 out 12 |
4 out 12 |
| 4 |
1 |
3 |
8 |
0.025 |
8 out 12 |
4 out 12 |
| 5 |
1 |
3 |
8 |
0.025 |
8 out 12 |
4 out 12 |
| 6 |
1 |
3 |
8 |
0.05 |
8 out 12 |
4 out 12 |
| 7 |
1 |
3 |
8 |
0.05 |
10 out
12 |
8 out 12 |
| 8 |
1 |
4 |
8 |
0.05 |
10 out
12 |
8 out 12 |
Inertia settings for each exercise, ranging from 0.025 kg·m
2 to 0.05 kg·m
2. Additionally, the number of weights on the cone base was adjusted ranging from 4 to 10 weights.
