## 2 Materials and Methods
### Statistical Analysis  
The sample size was calculated a priori using G*Power 3.1.9.7 (Dusseldorf, Germany). The following data were entered into the software: test family = f tests; statistical test = ANOVA with repeated measures, within-between interaction; type of power analysis = calculation of the required sample size-with assumed \(\alpha\), power, and effect size. The parameters entered into the software were as follows: effect size f: 0.25; error probability \(\alpha\): 0.05; power: 0.80; number of groups: 3; number of measurements: 2; correlation between measurements: 0.5; non-sphericity correction: 1.0. The required total sample size was 42 participants. Due to possible dropouts from the study, we decided to recruit 45 participants (15 per group). All participants obtained a complete set of data.  
The mean and standard deviation were calculated for each variable. The Shapiro-Wilk test was used to test the distribution of the data, and [PERSON]'s test was used to assess homogeneity of variance. Analysis of variance (ANOVA) with repeated measures or one-way ANOVA was used to detect differences between groups, differences between test points (change over time), to determine interactions between main effects, and to assess  
\begin{table}
\begin{tabular}{c c c c c c c} \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 V & XIII & 1. Barbell squat & \(5\times 3\) & 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 & \(3\times 5\) & Body mass & 3/0/1/0 & 180 s \\ \hline XIV & 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 & \(5\times 5\) & Body mass & 1/0/1/0 & 180 s \\ \hline XV & 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 & \(3\times 5\) & Body mass & 3/0/1/0 & 180 s \\ \hline VI & XVI & 1. Barbell squat & \(1\times 3\) & 85\% & 1/0/1/0 & 300 s \\  & 2. Push press & \(1\times 3\) & 85\% & 1/0/1/0 & 300 s \\  & 3. Hip thrust & \(1\times 3\) & 85\% & 1/0/1/0 & 300 s \\  & 4. Nordic curl & \(1\times 5\) & Body mass & 3/0/1/0 & 180 s \\ \hline XVII & 1. Bulgarian squat & \(3\times 5\) & 85\% & 1/0/1/0 & 300 s \\  & 2. Calf raise on leg press machine & \(3\times 5\) & 85\% & 3/0/1/0 & 180 s \\  & 3. Abs wheel & \(3\times 5\) & Body mass & 1/0/1/0 & 180 s \\ \hline XVIII & 1. Barbell squat & \(1\times 1\) & 100\% & 1/0/1/0 & 300 s \\  & 2. Deadlift & \(1\times 1\) & 100\% & 1/0/1/0 & 300 s \\  & 3. Hip thrust & \(1\times 1\) & 100\% & 1/0/1/0 & 300 s \\ \hline \end{tabular}  
* Pace: eccentric/pause/concentric/pause.  
\end{table}
Table 2: _Cont._effect size (partial eta square-np\({}^{2}\)). Effect size (np\({}^{2}\)) was interpreted as small (0.01), medium (0.06) or large (0.14) [31]. If the ANOVA results were significant, the Tukey test was used for post hoc analysis. [PERSON]'s correction for multiple comparisons was applied. In addition, if the results of the post hoc analysis were significant (\(p<0.05\)), the effect size (ES) was further determined between the baseline and post-training values using Cohen's d. ES was interpreted as small (0.20), medium (0.40) or large (0.80) [31]. STATISTICA 13 (StatSoft, Inc., Tulsa, Oklahoma, United States) was used for statistical analysis. Differences were considered significant when \(p<0.05\).