From: Comparing the effects of traditional resistance training and functional training on the bio-motor capacities of female elite taekwondo athletes
Week
Exercise load (%1RM)
Set (n)
Repetition (n)
Rest (s)
First
%50
3
14
60
Second
%60
12
Third
%70
4
10
75
Fourth
Fifth
Sixth
6
90
Seventh
%80
5
120
Eighth