Week | Volume | Load | Movement Duration (s) | Rest (s) | Session Aa | Session Ba |
---|---|---|---|---|---|---|
1–4 | 3 sets of 8 repetitions | 8 RM | 3 concentric 3 eccentric | 60 | 1 – Seated calf raise 2 – Seated dorsiflexion 3 – Standing calf raise 4 – Hip flexion 5 – Seated horizontal leg press 6 – Roman chair trunk extension 7 – Squat | 1 – Seated machine knee flexion 2 – Seated machine knee extension 3 – Hip flexion 4 – Standing calf raise 5 – Seated horizontal leg press 6 – Isometric hollow rocks 7 – Squat |
5–8 | 3 sets of 8 repetitions | 8 RM | 1 concentric 3 eccentric | 90 | ||
9–12 | 4 sets of 6 repetitions | 6 RM | ! concentric 2 eccentric | 90 |