Participants performed a 6-week full-body resistance training program consisting of squat, bench press, deadlift, and bench pull exercises. Training was conducted twice per week and included 3 sets of 8 repetitions at 75% of the individual one-repetition maximum (1RM) for each exercise. Participants completed all repetitions consecutively within each set without intra-set rest periods. Inter-set rest intervals were 3 minutes and inter-exercise rest intervals were 5 minutes.

Participants performed the same 6-week full-body resistance training program as the traditional training group, consisting of squat, bench press, deadlift, and bench pull exercises performed twice per week. Training included 3 sets of 8 repetitions at 75% of the individual one-repetition maximum (1RM) for each exercise. The repetitions were organized into clusters of two repetitions separated by 15-second intra-set rest intervals (2 + 2 + 2 + 2 repetitions). Inter-set rest intervals were 3 minutes and inter-exercise rest intervals were 5 minutes.

Participants completed a 6-week full-body resistance training program consisting of squat, bench press, deadlift, and bench pull exercises. Training was performed twice weekly and included 3 sets of 8 repetitions at 75% of the individual one-repetition maximum (1RM) for each exercise. All repetitions within a set were performed consecutively without intra-set rest periods. Participants were instructed to execute the concentric phase of each repetition with maximal intended velocity.

Individual LVR were determined for the squat, bench press, and bench pull exercises using a Smith machine (FFittech, Taiwan, China), whereas the deadlift exercise was performed with a hexagonal barbell. Each test started with an initial external load of 20 kg, which was progressively increased until the mean velocity (MV) of the fastest repetition differed by less than 0.30 m·s-1 from the theoretical MV associated with the 1RM of each exercise (0.30 m/s for squat, 0.15 m/s for deadlift, 0.17 m/s for bench press, and 0.50 m/s for bench pull) (Weakley et al., 2021). The load increments were adjusted according to the exercise and movement velocity to ensure an appropriate distribution of loads across the individual force-velocity spectrum. Three repetitions were performed at lighter loads, whereas only two repetitions were completed at heavier loads. A standardized rest interval of 10 seconds was provided between repetitions at the same load.

Participants completed three CMJ attempts with a 1-minute recovery period between trials. From a standing position with feet approximately shoulder-width apart and hands placed on the hips, participants performed a rapid countermovement to a self-selected depth and immediately executed a maximal vertical jump. Jump height was estimated from flight time using the equation: height = (flight time2 × 9.81 m·s-2) / 8, where 9.81 m·s-2 corresponds to gravitational acceleration. Flight time was recorded using an infrared optical measurement system (OptoJump, Microgate, Bolzano, Italy). Participants were instructed to maintain their hands on the hips during the entire movement and to land with the lower limbs fully extended. Trials not complying with these technical requirements were discarded and repeated after 1 minute of rest under the supervision of the same experienced evaluator. The best performance obtained across the three trials was retained for subsequent analyses.