Over the 12-week training period , both RT groups showed small to large clinically significant improvements in the dependent variables ; however , a significant difference was found between the EG and SG for the performance changes in BT , S10 and UG ( 20 % vs. 11 % , p < 0.05 ; 14 % vs. 9 % , p < 0.05 ; 18 % vs. 10 % , p < 0.01 ; respectively ) .