## 2 Materials and Methods
### Strength Training
\begin{table}
\begin{tabular}{c c c c c c c} \hline \hline
**Week** & **Training** & **Exercise** & \begin{tabular}{c} **Volume** \\ **(Series \(\times\) Reps)** \\ \end{tabular} & \
\begin{tabular}{c} **Intensity** \\ **[\%1 RM]** \\ \end{tabular} & **Pace (s)** &
\begin{tabular}{c} **Recovery** \\ **Time (s)** \\ \end{tabular} \\ \hline I & I & 1. Barbell squat & 5 \(\times\) 5 & 70\% & 3/0/1/0 & 180 s \\  & & 2. Push press & 3 \(\times\) 5 & 70\% & 3/0/1/0 & 180 s \\  & & 3. Hip thrust & 3 \(\times\) 5 & 70\% & 3/0/1/0 & 180 s \\  & & 4. Nordic curl & 3 \(\times\) 3 & Body mass & 4/0/1/0 & 180 s \\ \hline II & 1. Deadlift & 3 \(\times\) 5 & 70\% & 3/1/1/0 & 180 s \\  & & 2. Bulgarian squat & 3 \(\times\) 5 & 70\% & 3/0/1/0 & 180 s \\  & & 3. Calf raise on leg press machine & 3 \(\times\) 5 & 70\% & 3/0/1/0 & 180 s \\  & & 4. Abs wheel & 3 \(\times\) 5 & Body mass & 3/0/1/0 & 180 s \\ \hline III & 1. Barbell squat & 3 \(\times\) 5 & 70\% & 1/2/1/0 & 180 s \\  & & 2. Push press & 3 \(\times\) 5 & 70\% & 1/0/1/0 & 180 s \\  & & 3. Hip thrust & 3 \(\times\) 5 & 70\% & 1/0/1/2 & 180 s \\  & & 4. Nordic curl & 3 \(\times\) 3 & Body mass & 4/0/1/0 & 180 s \\ \hline II & IV & 1. Barbell squat & 3 \(\times\) 5 & 80\% & 3/0/1/0 & 240 s \\  & & 2. Push press & 3 \(\times\) 5 & 80\% & 3/0/1/0 & 240 s \\  & & 3. Hip thrust & 3 \(\times\) 5 & 80\% & 3/0/1/0 & 240 s \\  & & 4. Nordic curl & 3 \(\times\) 3 & Body mass & 4/0/1/0 & 180 s \\ \hline V & 1. Deadlift & 3 \(\times\) 5 & 80\% & 3/1/1/0 & 240 s \\  & & 2. Bulgarian squat & 3 \(\times\) 5 & 80\% & 1/0/1/0 & 240 s \\  & & 3. Calf raise on leg press machine & 3 \(\times\) 5 & 80\% & 3/0/1/0 & 180 s \\  & & 4. Abs wheel & 3 \(\times\) 5 & Body mass & 1/0/1/2 & 180 s \\ \hline VI & 1. Barbell squat & 3 \(\times\) 5 & 80\% & 1/2/1/0 & 240 s \\  & & 2. Push press & 3 \(\times\) 5 & 80\% & 1/0/1/0 & 240 s \\  & & 3. Hip thrust & 3 \(\times\) 5 & 80\% & 1/0/1/2 & 240 s \\  & & 4. Nordic curl & 3 \(\times\) 3 & Body mass & 3/0/1/0 & 180 s \\ \hline III & VII & 1. Barbell squat & 5 \(\times\) 5 & 80\% & 3/0/1/0 & 240 s \\  & & 2. Push press & 3 \(\times\) 5 & 80\% & 3/0/1/0 & 240 s \\  & & 3. Hip thrust & 3 \(\times\) 5 & 80\% & 3/0/1/0 & 240 s \\  & & 4. Nordic curl & 3 \(\times\) 4 & Body mass & 3/0/1/0 & 180 s \\ \hline VIII & 1. Deadlift & 3 \(\times\) 5 & 80\% & 3/1/1/0 & 240 s \\  & & 2. Bulgarian squat & 3 \(\times\) 5 & 80\% & 1/0/1/0 & 240 s \\  & & 3. Calf raise on leg press machine & 3 \(\times\) 5 & 80\% & 3/0/1/0 & 180 s \\  & & 4. Abs wheel & 4 \(\times\) 5 & Body mass & 1/0/1/2 & 180 s \\ \hline IX & 1. Barbell squat & 3 \(\times\) 5 & 80\% & 1/2/1/0 & 240 s \\  & & 2. Push press & 3 \(\times\) 5 & 80\% & 1/0/1/0 & 240 s \\  & & 3. Hip thrust & 3 \(\times\) 5 & 80\% & 1/0/1/2 & 240 s \\  & & 4. Nordic curl & 3 \(\times\) 4 & Body mass & 3/0/1/0 & 180 s \\ \hline IV & X & 1. Barbell squat & 3 \(\times\) 3 & 85\% & 1/0/1/0 & 300 s \\  & & 2. Push press & 3 \(\times\) 3 & 85\% & 1/0/1/0 & 300 s \\  & & 3. Hip thrust & 3 \(\times\) 3 & 85\% & 1/0/1/0 & 300 s \\  & & 4. Nordic curl & 3 \(\times\) 4 & Body mass & 3/0/1/0 & 180 s \\ \hline XI & 1. Deadlift & 3 \(\times\) 3 & 85\% & 1/1/1/0 & 300 s \\  & & 2. Bulgarian squat & 3 \(\times\) 5 & 85\% & 1/0/1/0 & 300 s \\  & & 3. Calf raise on leg press machine & 3 \(\times\) 5 & 85\% & 3/0/1/0 & 180 s \\  & & 4. Abs wheel & 4 \(\times\) 5 & Body mass & 1/0/1/2 & 180 s \\ \hline XII & 1. Barbell squat & 3 \(\times\) 3 & 85\% & 1/2/1/0 & 300 s \\  & & 2. Push press & 3 \(\times\) 3 & 85\% & 1/0/1/0 & 300 s \\  & & 3. Hip thrust & 3 \(\times\) 3 & 85\% & 1/0/1/0 & 300 s \\  & & 4. Nordic curl & 3 \(\times\) 4 & Body mass & 3/0/1/0 & 180 s \\ \hline \hline \end{tabular}
\end{table} 
Table 2: Training plan implemented by the strength group.