Table 2 The 9-week training program for both groups

week 1

1

1

(10)

1

1

(10)

1

1

(10)

30

27

week 2

2

1

(6)

2

1

(6)

2

1

(6)

36

15

week 3

4

2

(3)

4

2

(4)

4

2

(3)

40

14

week 4

6

2

(3)

5

2

(3)

6

2

(3)

51

12

week 5

6

2

(3)

9

2

(2)

6

2

(3)

54

10

week 6

8

2

(3)

15

0

(1)

15

5

(2)

69

9

week 7

10

2

(2)

15

5

(2)

10

2

(2)

70

9

week 8

30

0

(1)

15

5

(2)

30

0

(1)

90

5

week 9

30

0

(1)

30

0