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Table 2 The exercise programs of the interventions

From: Flywheel squats versus free weight high load squats for improving high velocity movements in football. A randomized controlled trial

 

Flywheel group

Barbell Free Weight group

Control Group

Equipment

Flywheel Device

Olympic Barbell, free weight and squat rack.

N/A

Exercise sets and repetitions (intensity)

Week 1 (Familiarization sessions)

  Intervention exercise

3 × 6 (inertia #1, #2, #3 or #4)

3 × 8 (~ 70% of 1RM)

N/A

  Nordic Hamstring

3 × 4 (Body weight)

3 × 4 (Body weight)

N/A

Week 2

  Criteria for increasing load

An average > 4 watts·kg−1 from each repetition of one set

If they could perform five repetitions within one set

N/A

  Intervention exercise

3 × 6 (inertia #1, #2, #3 or #4)

4 × 4 (> 85% of 1RM)

N/A

  Nordic Hamstring

3 × 5

3 × 5 (Body weight)

N/A

Week 3

  Intervention exercise

3 × 5 (inertia #1, #2, #3 or #4)

4 × 4 (> 85% of 1RM)

N/A

  Nordic Hamstring

3 × 6 (Body weight)

3 × 6 (Body weight)

N/A

Week 4

  Intervention exercise

4 × 5 (inertia #1, #2, #3 or #4)

4 × 4 (> 85% of 1RM)

N/A

  Nordic Hamstring

3 × 6 (Body weight)

3 × 6 (Body weight)

N/A

Week 5

  Intervention exercise

4 × 4 (inertia #1, #2, #3 or #4)

4 × 4 (> 85% of 1RM)

N/A

  Nordic Hamstring

3 × 8 (Body weight)

3 × 8 (Body weight)

N/A

Week 6

  Intervention exercise

4 × 4 (inertia #1, #2, #3 or #4)

4 × 4 (> 85% of 1RM)

N/A

  Nordic Hamstring

3 × 10 (Body weight)

3 × 10 (Body weight)

N/A

  1. N/A Not applicable. Inertia #1 = 0.025 kg·m−2, #2 = 0.05 kg·m− 2, #3 = 0.075 kg·m− 2 or #4 = 0.1 kg·m− 2