Based on the velocity loading parameters from session to session, over the course of the 16 training days, subjects progressed from about 70% of their 1rm to 85% of their 1rm. Every session, they performed 3 sets with 4 minutes of rest. For each of the 3 sets, they performed as many reps as they could until the rep velocity for that set dropped by either 20% or 40% depending on which group they were in.

Major implications were found. Here is the quick and dirty version:

• Subjects who worked until a 40% velocity loss, on average, had to perform 36% more total work and 40% more repetitions than the 20% velocity loss group.
• Even with that added work, both groups showed similar/significant improvements in muscles size, sprint speed, and squat max increase over the course of the 16 sessions.
• The 20% group had significantly higher Type IIx (fast twitch/explosive fibers) cross sectional areas after the cessation of the study.
• The 20% group had significant improvements in the vertical jump test.