| 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 |