Table 1 Mechano-biological descriptors

1. Load magnitude

As heavy as possible, but no heavier than a weight that can be lifted at least 8 times (8RM)

2. Number of repetitions

≥ 8 depending on the load

3. Number of sets

As many as possible

4. Rest in between sets

2 min

5. Number of exercise interventions

Performed every other day

6. Duration of the experimental period

8 weeks

7. Fractional and temporal distribution of the contraction modes per repetition and duration (s) of one repetition

3 s concentric

2 s isometric

3 s eccentric

8. Rest in-between repetitions

No

9. Time under tension

8 s/repetition

≥ 64 s/set

≥ 64 s/training session

10. Volitional muscular failure

Yes

11. Range of motion

Full range of motion

12. Recovery time in-between exercise sessions

48 h

13. Anatomical definition of the exercise (exercise form)

The participant stands with the forefoot on a step. The toes are maximally dorsal flexed by placing a towel underneath them. The participant performs a heel raise to maximal plantar flexion in the ankle joint and afterwards lowers the heel to maximal dorsal flexion. Supporting oneself for balance by placing the hands on a wall or a rail is allowed.