Changes in speed and power following resistance training in adolescent rugby players 21

Changes in speed and power following resistance training in adolescent rugby players 21

Supplementary Table 1. Core Exercise (back squat and bench press) Progressions for LP and DUP programs

Linear Program Undulating Program

Session A* Session B* Session A* Session B*

Week Sets Reps Load Sets Reps Load Sets Reps Load Sets Reps Load

1

1^a 10 60-70% of daily max load^b 1 10 60-70% of daily max load 1 10 60-70% of daily max load 1 5 60-70% of daily max load 2^a 10 70-80% of daily max load 2 10 70-80% of daily max load 2 10 70-80% of daily max load 2 5 70-80% of daily max load 3 10 75% of max training weight^c. 3 10 75% of max training weight 3 10 75% of max training weight 3 5 86% of max training weight 4 10 75% of max training weight 4 10 75% of max training weight 4 10 75% of max training weight 4 5 86% of max training weight

5 5 86% of max training weight

2

1 8 60-70% of daily max load 1 8 60-70% of daily max load 1 10 60-70% of daily max load 1 5 60-70% of daily max load 2 8 70-80% of daily max load 2 8 70-80% of daily max load 2 10 70-80% of daily max load 2 5 70-80% of daily max load 3 8 78% of max training weight 3 8 78% of max training weight 3 10 75% of max training weight 3 5 86% of max training weight 4 8 78% of max training weight 4 8 78% of max training weight 4 10 75% of max training weight 4 5 86% of max training weight

5 5 86% of max training weight

3

1 6 60-70% of daily max load 1 6 60-70% of daily max load 1 8 60-70% of daily max load 1 4 60-70% of daily max load 2 6 70-80% of daily max load 2 6 70-80% of daily max load 2 8 70-80% of daily max load 2 4 70-80% of daily max load 3 6 83% of max training weight 3 6 83% of max training weight 3 8 78% of max training weight 3 4 88% of max training weight

Changes in speed and power following resistance training in adolescent rugby players 22

4 6 83% of max training weight 4 6 83% of max training weight 4 8 78% of max training weight 4 4 88% of max training weight

5 6 83% of max training weight 5 6 83% of max training weight 5 4 88% of max training weight

6 4 88% of max training weight

4

1 5 60-70% of daily max load 1 5 60-70% of daily max load 1 8 60-70% of daily max load 1 4 60-70% of daily max load 2 5 70-80% of daily max load 2 5 70-80% of daily max load 2 8 70-80% of daily max load 2 4 70-80% of daily max load 3 5 86% of max training weight 3 5 86% of max training weight 3 8 78% of max training weight 3 4 88% of max training weight 4 5 86% of max training weight 4 5 86% of max training weight 4 8 78% of max training weight 4 4 88% of max training weight

5 5 86% of max training weight 5 5 86% of max training weight 5 4 88% of max training weight

6 4 88% of max training weight

5

1 4 60-70% of daily max load 1 4 60-70% of daily max load 1 6 60-70% of daily max load 1 3 60-70% of daily max load 2 4 70-80% of daily max load 2 4 70-80% of daily max load 2 6 70-80% of daily max load 2 3 70-80% of daily max load 3 4 88% of max training weight 3 4 88% of max training weight 3 6 83% of max training weight 3 3 90% of max training weight 4 4 88% of max training weight 4 4 88% of max training weight 4 6 83% of max training weight 4 3 90% of max training weight 5 4 88% of max training weight 5 4 88% of max training weight 5 6 83% of max training weight 5 3 90% of max training weight

6 4 88% of max training weight 6 4 88% of max training weight 6 3 90% of max training weight

6

1 3 60-70% of daily max load 1 3 60-70% of daily max load 1 6 60-70% of daily max load 1 3 60-70% of daily max load 2 3 70-80% of daily max load 2 3 70-80% of daily max load 2 6 70-80% of daily max load 2 3 70-80% of daily max load 3 3 90% of max training weight 3 3 90% of max training weight 3 6 83% of max training weight 3 3 90% of max training weight

Changes in speed and power following resistance training in adolescent rugby players 23

4 3 90% of max training weight 4 3 90% of max training weight 4 6 83% of max training weight 4 3 90% of max training weight 5 3 90% of max training weight 5 3 90% of max training weight 5 6 83% of max training weight 5 3 90% of max training weight

6 3 90% of max training weight 6 3 90% of max training weight 6 3 90% of max training weight

*Session A refers to the first training session of each week, performed on Mondays; Session B refers to the second training session of each week, performed on Wednesdays

a Sets 1 and 2 of each training session were considered warm up sets and performed at a percentage of the daily max load

c Daily max load = the heaviest load used for core strength exercises during a training session

d Max training weight: the maximum weight used for back squat = 80% of estimated 1RM; maximum training weight used for bench press = 90% of estimated 1RM