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
|