Table 2. Description of the six-week maximal strength training group plan. |
|
First session
of the week |
Second
session of the week |
| Week 1 |
Bench press
(4 sets, 6-8 reps, 80-85% 1-RM)
Deadlifts (4 sets, 6-8 reps, 80-85%
1-RM) |
Bench press
(4 sets, 6-8 reps, 80-85% 1-RM)
Back squat (4 sets, 6-8 reps, 80-85%
1-RM) |
| Week 2 |
Bench press
(3 sets, 4-6 reps, 85-90% 1-RM)
Deadlifts (3 sets, 4-6 reps, 85-90%
1-RM) |
Bench press
(3 sets, 4-6 reps, 85-90% 1-RM)
Back squat (3 sets, 4-6 reps, 85-90%
1-RM) |
| Week 3 |
Bench press
(3 sets, 4-6 reps, 85-90% 1-RM)
Deadlifts (3 sets, 4-6 reps, 85-90%
1-RM) |
Bench press
(3 sets, 4-6 reps, 85-90% 1-RM)
Back squat (3 sets, 4-6 reps, 85-90%
1-RM) |
| Week 4 |
Bench press
(3 sets, 2-4 reps, 90-95% 1-RM)
Deadlifts (3 sets, 2-4 reps, 90-95%
1-RM) |
Bench press
(3 sets, 2-4 reps, 90-95% 1-RM)
Back squat (3 sets, 2-4 reps, 90-95%
1-RM) |
| Week 5 |
Bench press
(3 sets, 2-4 reps, 90-95% 1-RM)
Deadlifts (3 sets, 2-4 reps, 90-95%
1-RM) |
Bench press
(3 sets, 2-4 reps, 90-95% 1-RM)
Back squat (3 sets, 2-4 reps, 90-95%
1-RM) |
| Week 6 |
Bench press
(2 sets, 4-6 reps, 85-90% 1-RM)
Deadlifts (2 sets, 4-6 reps, 85-90%
1-RM) |
Bench press
(2 sets, 4-6 reps, 85-90% 1-RM)
Back squat (2 sets, 4-6 reps, 85-90%
1-RM) |
|
1-RM: one repetition maximum; reps: repetitions |
|