Table 2 13-week-training program for the intervention group.

week 1

1

1

(10)

1

1

(10)

1

1

(10)

30

30

week 2

2

1,5

(5)

2

1,5

(7)

2

1,5

(7)

34

25,5

week 3

3

2

(4)

3

2

(4)

3

2

(4)

36

24

week 4

4

2

(3)

4

2

(4)

4

2

(3)

40

20

week 5

4

2

(4)

4

2

(4)

4

2

(3)

44

22

week 6

6

2

(3)

6

2

(3)

6

2

(2)

48

16

week 7

6

2

(3)

9

3

(2)

6

2

(3)

54

18

week 8

6

2

(3)

6

2

(3)

10

3

(2)

56

18

week 9

8

2

(3)

12

0

(1)

14

4

(2)

64

14

week 10

10

2

(2)

16

5

(2)

10

2

(2)

72

18

week 11

15

5

(2)

30

0

(1)

20

5

(2)

80

15

week 12

30

0

(1)

20

0

(1)

40

0

(1)

90

0

week 13

30

0

(1)