The SG and EG were submitted to a similar 12-week RT program [ 3 sets of 8 reps at 40-75 % of the one-repetition maximum ( 1 < RM ) , CMJ and BT ] using slow , controlled ( 3s ) concentric muscle actions for the SG and using fast , explosive ( < 1s ) concentric muscle actions for the EG ( 20 % less work per exercise without CMJ and BT ) .