Table 2. Training program and exercise selection. Isometric training included maximal intensity work for 5s, followed by 15s rest. This was repeated three times and counted as one set. If a subject could not complete 10 reps on the dynamic leg press, the rest of the reps were completed with forced repetitions. Training session Weeks 1-3 Weeks 4-7 Weeks 8-10 #1 Dyn LP 5 x 10RM 5 x 10RM 5 x 10RM Iso Knee Extension 2 x 60s 2 x 60s 2 x 60s Iso Knee Flexion 2 x 60s 2 x 60s 2 x 60s Iso BP 2 x 60s 2 x 60s Dyn Lat Pulldown 3 x 12 x 70% 3 x 12 x 70% #2 Dyn LP 3 x 10 x 70% 5 x 5 x 80% 4 x 8 x 80% Dyn Knee Extension 3 x 12 x 60% 3 x 12 x 65% 4 x 8 x 80% Dyn Prone Knee Flexion 3 x 12 x 60% 3 x 12 x 60% 3 x 8 x 80% Dyn DB BP 3 x 10 x 50% 3 x 10 x 70% 4 x 8 x 80% Dyn Seated French Press with DB 2 x 10 x 60% 2 x 12 x 60% Dyn DB incline BP 2 x 6 x 70% Dyn Horizontal Row 3 x 12 x 60% 3 x 12 x 65% 3 x 8 x 80% Isometric Back Extension 2 x 45 s 3 x 45 s 3 x 45 s #3 Dynamic BP in smith 3x10x70% 5 x 5 x 80% 4 x 6 x 80% Dyn Horizontal Row 3 x 12 x 60% Seated OP 3 x 12 x 50% Seated OP 2 x 10 x 50% Dyn Zotmann curl with DB 3 x 12 x 60% 2 x 15 x 50% 3 x 12 x 50% Dyn Row with DBs 2 x 12 x 65% Dyn Triceps Push Down 2 x 12 x 65% 3 x 6 x 80% Dyn LP 3 x 10 x 70% Dyn LP 1,5 rep 2 x 8 x 50% 4 x 6 x 70% s = seconds, RM = repetition maximum, Dyn = dynamic, Iso = isometric, RM = repetition maximum, DB = dumbbell, OP = overhead press, BP = bench press, LP = leg press.