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Week 1
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Week 2
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Week 3
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Week 4
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Rest min
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Intra-rep
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Sets
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Sessions 1 & 3
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| Strength & Power Exercises |
1. Squat |
3 x 8 x 80%
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4 x 5 x 85%
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5 x 3 x 90%
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3 x 2 x 95%
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3min
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| 1. Countermovement jumps |
1 x 3
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1 x 3
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1 x 3
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1 x 3
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1min
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| 2. Bench press |
3 x 8 x 80%
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4 x 5 x 85%
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5 x 3 x 90%
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3 x 2 x 95%
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3min
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| 2. Medicine ball chest throws |
1 x 3 x 2Kg
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1 x 3 x 2Kg
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1 x 3 x 2Kg
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1 x 3 x 2Kg
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1min
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| 3. Deadlift |
3 x 8 x 80%
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4 x 5 x 85%
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5 x 3 x 90%
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3 x 2 x 95%
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3min
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| 3. Loaded Jump shrugs |
1 x 3 x 45%
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1 x 3 x 45%
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1 x 3 x 45%
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1 x 3 x 45%
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1min
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| HIIT | Rowing ergometer |
5 x 60 s
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6 x 60 s
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6 x 60 s
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6 x 60 s
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3-4min
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| Resistance Training Volume per session (sets x repetitions x load in Kg) |
7821±1155
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7199±980
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6088±741
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2752±309
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| Plyometric training for lower bodyVolume per session (reps x body mass) |
827±65
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1103±87
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1378±109
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827±65
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| Endurance Training Volume per session (min) |
5
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6
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6
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6
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| Total Time Per Session (min) |
70
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85
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82
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65
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| Training Density (%) |
32
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27
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24
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28
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| RPE |
12-14
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10-12
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10-12
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10-12
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Session 2
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| Power Exercises | 1. Loaded jump squat |
4 x 8 x 30%
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12 s
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4min
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| 2. Drop jumps |
1 x 8 x from the optimal RSI Height
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30 s
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| 3. Medicine jab punch throws |
4 x 8 x 4Kg in each hand
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12 s
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3min
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| 4. Plyometric push ups |
4 x 8 x (0.72xBody mass)
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12 s
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| Speed drills | Weighted sled sprints |
1 x 5 x 10m (weight inducing a 10% reduction in maximum
performance)
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4min
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| Maximum sprints |
1 x 5 x 10m 100%
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4min
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| SIT | Repeated Sprints |
3 x 6 x 40m
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20 s
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4min
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| Resistance Training Volume (sets x repetitions x load in Kg) |
785±559
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| Plyometric training for lower body Volume (reps x body mass) |
2940±232
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| Plyometric training for upper body Volume (reps x 0.72 body mass) |
2117±167
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| Loaded Sprint Training Volume (m) |
50
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| Unloaded Sprint Training Volume m) |
50
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| SIT Volume (m) |
720
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| Total Time Per Session (min) |
70
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| Training Density (%) |
23
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| RPE |
12-14
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