Effects of High and Low Training Volume with the Nordic Hamstring Exercise on Hamstring Strength, Jump Height, and Sprint Performance in Female Football Players: A Randomised Trial

Table 1

Training protocol for the high- and low-volume training groups.

	High-volume group		Low-volume group
Week	Sessions	Sets and repetitions	Sessions	Sets and repetitions
1	1	2 × 5	1	2 × 4
2	2	2 × 6	2	4 × 6
3	3	3 ×  6–8	2	4 × 6
4	3	3 × 8–10	1	2 × 4
5	3	3 × 12-10-8	1	2 × 4
6	3	3 × 12-10-8	1	2 × 4
7	3	3 × 12-10-8	1	2 × 4
8	3	3 × 12-10-8	1	2 × 4
Total	21	538	10	144