The exercise session was supervised and led by a Performance Specialist at Athletes’ Performance. The subject to trainer ratio did not exceed 10:1. The 60 minute exercise session consisted of a 5 minute warm-up with dynamic stretching, 5 minutes of medicine ball exercises, 35 minutes of full body strength training and 15 minutes conditioning. The strength sessions exercises consisted of four exercise blocks which included a strength/power exercise followed by a corrective exercise/stretch to facilitate active rest between sets. There was a prescribed 2–3 minute rest between strength blocks
1 and 2, and 1–2 minutes rest selleck chemicals between strength blocks 2 and 3, and 3 and 4. The strength session consisted of: 1st block (2×6):Dumbbell squat to press, power/velocity emphasis, loading was approximately 55% of 1RM, ½ kneeling
quad hip flexor stretch for 30s-1m rest in between sets. Second block (3×10): Dumbbell flat bench press (strength/hypertrophy emphasis), loading was approximately 75% of 1RM with bent over T’s (3×6) during 30s-1m rest in between sets; Double leg, dumbbell Romanian deadlift (strength/hypertrophy emphasis), loading was approximately 75% of 1RM with bent knee hamstring stretch (3×6) during 30s-1m rest in between sets. Third block (2×8): 1 arm rotational row (power/velocity emphasis, loading was approximately 55% of 1RM with a push up position hold with alternating arm lifts during 30s-1m rest period. Fourth block (2×8): Lunge to curl to press (strength/hypertrophy XL184 solubility dmso emphasis) loading was approximately 80% of 1RM, with a front plank/pillar hold (1 minute) during rest in between sets; Eccentric only slide board leg curls. The 15 minute conditioning/cardiovascular exercise that followed the strength training was designed as high intensity interval training. Intensity was determined based on each participant’s individual heart rate zones which were prescribed off their sub max treadmill VO2 test results as 65-85% of ventillatory threshold (VT), 100-110% of VT, and 110% VT-Peak HR. The cardio session started with a 3 minute warm up (65%-85% VT) with goal of heart rate being in this zone by the end of the 3 minutes. Two minutes was spent
at 100-110% VT, 1 minute at 100%VT-Peak, 1 minute at 65-85% VT, 2 minutes 100-110% VT, 1 minute 100% VT-Peak, 1 minute 65-85% Sulfite dehydrogenase VT, 2 minutes 100-110% VT, 1 minute 100% VT-Peak and 1 minute 65-85% VT. During the exercise session, subjects were asked to drink their assigned beverage during rest periods between exercise sets. Consumption of water during the exercise session was ad libitum and the participants were instructed to completely finish the water by the end of the exercise session. If water was left-over it was recorded (only four participants did not consume all water). Core temperatures were measured every 15 minutes during the session via the VitalSense telemetric physiologic monitoring system (Mini Mitter Co. Inc., Bend, Oregon, USA) the researcher held near the subject’s body.