## 2 Materials and Methods
Prior to performing the IMTP test, the participants followed a standardised warm-up commencing with five repetitions of rack pulls at 30% and 50% of their perceived effort, performed in a power rack. The IMTP was performed in a smith machine (Cybex Smith Press, 16120-508-4 B, Owatonna, MI, USA) with the portable force plate placed centrally under the bar. The participants were individually positioned whilst standing centrally on the force plate, achieving knee (139 \(\pm\) 4.37, 129-145\({}^{\circ}\)) and hip (121.7 \(\pm\) 7.80, 109-133\({}^{\circ}\)) angles (mean \(\pm\) SD and range, respectively) that were similar to the positions previously \begin{table}
\begin{tabular}{c c c} \hline \hline
**Descriptor** & **Mean (SD)** & **Range** \\ \hline Age (years) & 20.7 (2.0) & 18–26 \\ Height (m) & 1.74 (0.1) & 1.61–1.97 \\ Mass (kg) & 76.1 (8.5) & 62.1–89.4 \\
3 RM Bench Press (kg) & 54.75 (28.9) & 22.5–115 \\
3 RM Leg Press (kg) & 252.50 (68.9) & 120–340 \\ IMTP Peak Force (N) & 2125 (582) & 1501–3495 \\ CMJ Height (cm) & 28.6 (9) & 11.8–48.1 \\ CMJ Peak Take-Off Force (N) & 1575.01 (206) & 1306–1972 \\ Relative VO2 max (mL/kg/min) & 35.1 (12.3) & 12.6–56.9 \\ \hline \hline \end{tabular}
\end{table} 
Table 1: Participant characteristics and pre-intervention test scores for the three-repetition max (3 RM) strength assessments, isometric mid-thigh pull (IMTP), and countermovement jump (CMJ). reported [16; 17; 18]. The positions were replicated between the pre-/post-intervention trials using a goniometer. After individual positioning, the smith machine was maximally loaded with weights to ensure an immovable bar. The participants then performed three submaximal isometric pulls to conclude the warm-up. Three maximal repetitions were performed with three minutes of rest between the repetitions, and the participants were provided with a verbal countdown, beginning with the instruction to pull as hard and as fast as possible for five seconds. Strong verbal encouragement was provided throughout each repetition. The isometric peak force (IsoPF) was extracted from the recorded ground reaction force, and the highest value from the three repetitions at pre- and post-testing was used for the analysis. Dynamic strength parameters were assessed using 3 RM tests of a bench press (Cybex Olympic bench, Owatonna, MI, USA), utilising an Olympic (20 kg) bar or lighter (15 kg or 10 kg) to meet the participant's needs, and a squat leg press (Cybex Squat press machine, 16150-598-4 B, Owatonna, MI, USA). At all times, the bench press was completed before the leg press. A specific standardised warm-up of five (50% perceived effort) and three (70% perceived effort) repetitions were performed for each test, with three minutes of rest prior to the first 3 RM attempt. During the bench press test, the participants were instructed to utilise an overhand closed grip at a range no wider than the knurling marks, but at a comfortable shoulder width. The first repetition began with fully extended elbows, from which the barbell was lowered to the position of the highest point in the chest and lifted again to full elbow extension, and the full movement was repeated three times. The participant had to maintain five points of contact throughout the duration of the three repetitions (head, upper back, buttocks, and both feet) and maintain a lower back arch [19]. During the leg press test, the participants were instructed to self-direct their foot placement on the plate. Each repetition began with full knee extension--during lowering, their knee flexion had to reach \(\geq\)90\({}^{\circ}\)--and then the participant returned to full extension to complete the repetition before repeating the full movement three times without pause. After the completion of the first bench press and leg press trials, trials of progressively greater loads were performed until failure, with three minutes of rest between the trials. If a participant failed to complete three repetitions, they were offered a repeat after 3 min with half of the previous weight increment.