The Effects of Interset Rest on Adaptation to 7 Weeks of Explosive Training in Young Soccer Players

Table 2. Seven weeks plyometric training program

Exercises*	Set × Repetitions
Exercises*	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6	Week 7
Bounce drop jump from 20 cm boxes	2 × 10	2 × 10	2 × 10	2 × 10	2 × 10	2 × 10	2 × 10
Bounce drop jump from 40 cm boxes	2 × 10	2 × 10	2 × 10	2 × 10	2 × 10	2 × 10	2 × 10
Bounce drop jump from 60 cm boxes	2 × 10	2 × 10	2 × 10	2 × 10	2 × 10	2 × 10	2 × 10

*: denotes that the order of exercises execution was randomized each training session.