One-repetition maximal strength assessment
Before commencing the training program, each participant underwent a one-repetition maximal strength test for each exercise as previously described [Before the actual test, each participant was presented with a demonstration and instructed on how each exercise was to be performed. The bench press exercise is a valid method for assessing the strength of the upper limbs. This exercise required the participants to first fully extend their arms and grasp the bar directly above their chest. Subsequently, they had to gradually lower the bar at a controlled speed and in a smooth manner towards their chest without contacting their chest, and then return the bar to the starting position. The barbell back squat is used as a valid method to assess lower-limb strength. Initially, the participants held a bar on their back while in a standing position and their core fully stretched. Subsequently, they positioned their core perpendicular to the knee with their feet shoulder-width apart at a 45° angle and their knees at a 90° angle. Then, they immediately straightened their legs. A deadlift was performed by lifting a barbell. The participants stood close to the middle of the bar with their feet shoulder-width apart. Subsequently, they squatted down to grasp the bar with an alternative grip, their arms positioned straight and slightly wider than the width of their shoulders, and their hips positioned lower than their shoulders. Starting in the squat position, they lifted the target weight placed on the ground by extending their hips and knees while keeping their backs straight until they achieved a fully upright position. The leg flexion test was selected to gather data on maximal dynamic strength exhibited throughout the full range of motion of the involved muscles. A leg flexion test was completed using a standard leg flexion machine with the participants in a seated position (the hip angle was approximately 110°). Under the guidance of the researchers, participants performed a concentric flexion with their dominant leg, starting from an extended position of 180° and concluding at an approximate flexion of 70°.