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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