Table 2

Progression of aerobic and resistance training

Week	Session	Aerobic training		High-load RT		Low-load RT
Week	Session	Intensity (Pmax) (%)	Workload/rest (min)	Repetitions	Intensity	Repetitions	Intensity
1	1	50	5/2	1-RM test	3–5 RM	1-RM test	3–5 RM
	2	50	5/2	8	80% 1-RM	16	40% 1-RM
	3	50	5/2	16	40% 1-RM	8	80% 1-RM
2	4	50	5/2	6	70% 1-RM	12	35% 1-RM
	5	50	5/2	7	70% 1-RM	14	35% 1-RM
	6	52	5/2	8	70% 1-RM	16	35% 1-RM
3	7	54	5/2	9	70% 1-RM	18	35% 1-RM
	8	56	5/2	10	70% 1-RM	20	35% 1-RM
	9	56	5/2	11	70% 1-RM	22	35% 1-RM
4	10	56	5/2	11	70% 1-RM	22	35% 1-RM
	11	56	5/2	11	70% 1-RM	22	35% 1-RM
	12	58	5/2	8	75% 1-RM	16	37.5% 1-RM
5	13	60	5/2	9	75% 1-RM	18	37.5% 1-RM
	14	62	5/2	10	75% 1-RM	20	37.5% 1-RM
	15	62	5/2	10	75% 1-RM	20	37.5% 1-RM
6	16	62	5/2	10	75% 1-RM	20	37.5% 1-RM
	17	62	5/2	6	80% 1-RM	12	40% 1-RM
	18	64	5/2	7	80% 1-RM	14	40% 1-RM
7	19	66	4/2	8	80% 1-RM	16	40% 1-RM
	20	68	4/2	8	80% 1-RM	16	40% 1-RM
	21	68	4/2	8	80% 1-RM	16	40% 1-RM
8	22	68	4/2	1-RM test	3–5 RM	1-RM test	3–5 RM
	23	68	4/2	11	70% 1-RM	22	35% 1-RM
	24	70	4/2	11	70% 1-RM	22	35% 1-RM
9	25	72	4/2	9	75% 1-RM	18	37.5% 1-RM
	26	74	4/2	10	75% 1-RM	20	37.5% 1-RM
	27	74	4/2	10	75% 1-RM	20	37.5% 1-RM
10	28	74	4/2	10	75% 1-RM	20	37.5% 1-RM
	29	74	4/2	6	80% 1-RM	12	40% 1-RM
	30	76	3/2	7	80% 1-RM	14	40% 1-RM
11	31	78	3/2	8	80% 1-RM	16	40% 1-RM
	32	80	3/2	8	80% 1-RM	16	40% 1-RM
	33	80	3/2	8	80% 1-RM	16	40% 1-RM
12	34	80	3/2	8	80% 1-RM	16	40% 1-RM
	35	80	3/2	16	40% 1-RM	8	80% 1-RM
	36	80	3/2	1-RM test	3–5 RM	1-RM test	3–5 RM

Pmax, maximal power output; 1-RM, one repetition maximum; RT, resistance training.