Appendix 1: Training mesocycles and microcycles used throughout the intervention with the corresponding number of sets and repetitions, and the training intensity and rest intervals for the resistance training and weight-bearing exercise components of the program.

Mesocycle / Microcycle
Resistance Training / Weight-bearing Exercises
Time (weeks) / Training Phase / Time (weeks) / Sets / Repetitions / Intensity (% 1-RM) / Rest (minutes) / Sets / Repetitions / Rest (minute)
1-12 / Pre-Season / 1-4 / 3 / 15 – 20 / 50 – 60% / 1 – 2 / 3 / 10 / 1 – 2
Phase† / 5-8 / 3 / 15 – 20 / 50 – 60% / 1 – 2 / 3 / 10-20 / 1 – 2
9-12 / 3 / 15 – 20 / 50 – 60% / 1 – 2 / 3 / 10-20 / 1 – 2
13-24 / Club / 1-4 / 2 / 8 – 12 / 60 – 70% / 1 – 2 / 3 / 10-20 / 1 – 2
Championships † / 5-8 / 2 / 8 – 12 / 80 – 85% / 1 – 2 / 3 / 10-20 / 1 – 2
9-12 / 2 / 8 – 12 / 80 – 85% / 1 – 2 / 3 / 10-20 / 1 – 2
25-36 / Regional / 1-4 / 2 / 8 – 12 / 60 – 70% / 1 – 2 / 3 / 10-20 / 1 – 2
Championships † / 5-8 / 2 / 8 – 12 / 80 – 85% / 1 – 2 / 3 / 10-20 / 1 – 2
9-12 / 2 / 8 – 12 / 80 – 85% / 1 – 2 / 3 / 10-20 / 1 – 2
37-48 / State / 1-4 / 2 / 8 – 12 / 60 – 70% / 1 – 2 / 3 / 10-20 / 1 – 2
Championships † / 5-8 / 2 / 8 – 12 / 80 – 85% / 1 – 2 / 3 / 10-20 / 1 – 2
9-12 / 2 / 8 – 12 / 80 – 85% / 1 – 2 / 3 / 10-20 / 1 – 2
49-60 / National / 1-4 / 2 / 8 – 12 / 60 – 70% / 1 – 2 / 3 / 10-20 / 1 – 2
Championships † / 5-8 / 2 / 8 – 12 / 80 – 85% / 1 – 2 / 3 / 10-20 / 1 – 2
9-12 / 2 / 8 – 12 / 80 – 85% / 1 – 2 / 3 / 10-20 / 1 – 2
61-72 / World / 1-4 / 2 / 8 – 12 / 60 – 70% / 1 – 2 / 3 / 10-20 / 1 – 2
Championships * / 5-8 / 2 / 8 – 12 / 80 – 85% / 1 – 2 / 3 / 10-20 / 1 – 2
9-12 / 2 / 8 – 12 / 80 – 85% / 1 – 2 / 3 / 10-20 / 1 – 2
73-84 / Olympic / 1-4 / 2 / 8 – 12 / 60 – 70% / 1 – 2 / 3 / 10-20 / 1 – 2
Games * / 5-8 / 2 / 8 – 12 / 80 – 85% / 1 – 2 / 3 / 10-20 / 1 – 2
9-12 / 2 / 8 – 12 / 80 – 85% / 1 – 2 / 3 / 10-20 / 1 – 2

† For the first 12 months, all participants performed exercises in a slow, controlled manner [2-3 second controlled concentric contraction followed by a 2-3 second controlled eccentric action].

* For the final 6 months, the program switched to high-velocity power-based training [rapid concentric contraction followed by a slower 2-3 second eccentric action].

1-RM, one repetition maximum

Appendix 2: Resistance training and weight-bearing impact exercises used throughout the intervention.

Resistance Training Exercises / Weight-bearing Impact Exercises
•  BB Squats (or fit ball squats, split squats) / •  Forward single leg bench step-up (height 15 or 30 cm)
• 
•  Leg press (or leg extension) / •  Lateral single leg bench step-up (height 15-30 cm)
•  Lunges (split lunges) / •  Heel drops
•  Leg abduction/adduction (pulley or resistance band, hip flexion) / •  Forward single leg leap
•  Standing calf raises (or seated calf raises) / •  Forward drop jump from bench (height 15 or 30 cm)
•  Machine bench press (or DB/BB bench press) / •  Lateral drop jump from bench (height 15 or 30 cm)
•  BB upright row / •  Squat jump
•  DB military press / •  Skiing shuffle
•  DB bicep curls (or alternative DB curls) / •  Mini tuck jumps
•  Machine triceps pushdown / •  Standing upward leap
•  Lat pull-down (or seated row) / •  Forward single leg drop jump from bench (height 15 or 30 cm)
•  Floor back extension (or machine back extension) / •  Side-to-side single leg hopping
•  Rotator cuff exercises / •  Forward double leg drop jump from bench with rebound jump
•  Reverse crunch (or fit ball crunch, DB lateral torso flex, single/double leg lowering)
•  ‘Cat’ abdominal contractions (or torso stabilizer)
•  Fit ball hip extensions

DB, dumbbell; BB, barbell