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.