Table 2. Lower-limb strength training protocols for OPT and CON groups. Tier Phase OPT CON Content Load Content Load Stabilization Stabilization Endurance (4 wks) Single-leg balance extension Single-leg deadlift Single-leg calf raise Lunge squat BW, 3×30s 15%, 3×10 Barbell back squat Barbell deadlift Barbell high pull 30%, 3×15 Strength Strength Endurance (6 wks) Dumbbell Lunge Dumbbell Squat Dumbbell Single-leg deadlift 30%, 3×15 Barbell back squat Barbell deadlift Barbell power clean 60%, 3×15 Hypertrophy (6 wks) Barbell Squat Seated Leg Extension Seated Leg Curl 60%, TF×2 Barbell back squat Barbell deadlift Barbell power clean 80%, 5×10 Maximal Strength (6 wks) Barbell Squat Barbell Deadlift Barbell Hip Thrust 100%/95%/90% 3×1/2/3 Barbell back squat Barbell deadlift Barbell power clean 90%, 3×6 Power Power (4 wks) Squat Jump (5 Vertical Jumps*) Lunge Jump (5 Vertical Jumps*) Barbell Power Clean (5 Vertical Jumps*) 75%, 3×6 Barbell back squat (5 Vertical jumps*) Barbell deadlift (5 Vertical jumps*) Barbell power clean (5 Vertical jumps*) 80%, 3×10 BW = Body weight; TF = to failure. Complex training: Each set of heavy resistance exercise was immediately followed by 5 plyometric repetitions with 30-second rest interval between exercises.