TABLE 2

One-legged training program

ExerciseWeek
1–23456
Leg press
 Sets34444
 Repetitions1010101210
 Working loads (RM)2012121210
Knee extension
 Sets34444
 Repetitions1088108
 Working loads (RM)201210108
Hamstring curl
 Sets34444
 Repetitions1088108
 Working loads (RM)201210108
  • Working loads refer to the weight used. A working load of, for example, 12 repetition maximum (RM) means that the load (weight used on the equipment) is so high that 12—but not 13—repetitions can be performed correctly.