Summary of the concurrent training programmes (strength training follow to endurance training).

Table 1: Summary of the concurrent training programmes (strength training follow to endurance training).

	ST + ET
Warm-up period	5 min of jogging at low intensity
Warm-up period	5 min of dynamic stretching exercises
Concurrent training period	Weeks 1-2: 6 sessions, pre-test and familiarization
	Weeks 3-4: ST: 2 sets × 12 reps at 65% 1RM, 1 min rest, 8 exercises (UL: chest press, front pull, biceps curl. LL: squat, leg press, knee extension, knee flexion. C: 30 s plank) + ET: 20 min running/walking at 60% HR_max
	Weeks 5-8: ST: 12 sessions, 4 sets × 10 reps at 70% 1RM, 1 min rest, 9 exercises (UL: inclined chest press, chest fly, military press, biceps curl. LL: sumo squat, leg press, knee extension, knee flexion, calf raise. C: 30 s plank) + 20 min running at 65% HR_max
	Weeks 9-12: ST: 12 sessions, 4 sets × 8 reps at 75% 1RM, 2 min rest, 10 exercises (UL: inclined chest press, chest fly, military press, biceps curl. LL: sumo squat, leg press, knee extension, knee flexion, calf raise. C: 30 s high to low plank) + ET: 30 min running at 70% HR_max
	Weeks 13-16: ST: 12 sessions, 4 sets × 8 reps at 75% 1RM, 2 min rest, 10 exercises (UL: chest press, peck deck, face-pull, Arnold press, biceps curl. LL: leg press, lunges, knee extension, calf raise. C: 30 s high to low plank) + ET: 30 min running at 75% HR_max, post-test
Cool down period	5 min of static stretching exercises

UL: Upper Limb; LL: Lower Limb; C: Core.