Load | 15 RM (week 1), 12 RM (week 2–6), 10 RM (week 7–10), 8 RM (week 11–12) |
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Repetitions | 15 (week 1), 12 (week 2–6), 10 (week 7–10), 8 (week 11–12) |
Sets per sessions | 2 (week 1–2), 3 (week 3–12) |
Sessions per week | 3 |
Duration of training period | 12Â weeks |
Rest between sets | 45–60 s |
Rest between repetitions | 0Â s |
Range of motion | Maximum possible |
Rest between training sessions | Training every other day |