Table 1. Description of exercises and variables in both training programs.

Strength group
Training 1	Week 1	Week 2	Week 3	Week 4	Week 5
Bulgarian split squat	3x8; 75%	3x6; 83%	3x4; 88%	3x3; 92%	3x2; 95%
Trap bar deadlift	3x8; 75%	3x6; 83%	3x4; 88%	3x3; 92%	3x2; 95%
Calf raises	3x12; 70%	3x10; 75%	3x8; 80%	3x7; 83%	3x6; 85%
Training 2	Week 1	Week 2	Week 3	Week 4	Week 5
Back squat	3x8; 75%	3x6; 83%	3x4; 88%	3x3; 92%	3x2; 95%
Romanian deadlift	3x8; 75%	3x6; 83%	3x4; 88%	3x3; 92%	3x8; 95%
Pistol squats	3x8; 75%	3x7; 80%	3x6; 83%	3x5; 85%	3x4; 90%
Ballistic group
Training 1	Week 1	Week 2	Week 3	Week 4	Week 5
Weighted jumps with barbell	3x5; 20% BW	3x5; 25% BW	3x5; 30% BW	3x5; 35% BW	3x5; 40% BW
Unilateral CMJs	3x8	3x8	3x10	3x10	3x12
Scissors jumps	3x4; BW	3x5; BW	3x5; BW	3x6; BW	3x6; BW
Training 2	Week 1	Week 2	Week 3	Week 4	Week 5
Depth jumps (40 cm)	3x4; BW	3x5; BW	3x5; BW	3x6; BW	3x6; BW
Rhythmic squats	3x5; 30%	3x5; 35%	3x5; 40%	3x5; 45%	3x5; 50%
Pogo jumps	3x6; BW	3x8; BW	3x10; BW	3x12; BW	3x12; BW

First number = number of sets; second number = number of repetitions; third number = percent of one repetition maximum; CMJ – countermovement jump; BW – body weight; number with BW = additional weight determined as percent of body weight; Rhythmic squats = squats with fast/explosive eccentric and concentric phase of the movement (i.e., “fast down and fast up”).