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| HIIT | PJT | HIIT+PJT | |
|---|---|---|---|
| Week 1 | Session 1:
4 sets, 2 repetitions, 45 seconds work (90%VIFT) interspaced by 45 seconds
rest between repetitions and 3 minutes between sets Session 2: 4 sets, 2 repetitions, 60 seconds work (85%VIFT) interspaced by 60 seconds rest between repetitions and 3 minutes between sets |
Session 1:
4 × HCMJ two leg; 4 × HCMJ dominant leg; 4 × HCMJ non dominant leg; 4
× HRCMJ (3 bounce); 4 × HRCMJ (3 bounce) dominant leg; 4 × HRCMJ (3 bounce)
non dominant leg (3 minute rest between exercises) Session 2: 4× VCMJ; 4× VCMJ; 4× VCMJ; 4× drop jumps (30 cm); 4× drop dominant leg jumps (15 cm); 4× drop non dominant leg jumps (15 cm) (3 minute rest between exercises) |
Session 1:
4 × HCMJ two leg; 4 × HCMJ dominant leg; 4 × HCMJ non dominant leg; 4×
VCMJ; 4× VCMJ; 4× VCMJ; 4× drop jumps (30 cm) (3 minute rest between exercises) Session 2: 4 sets, 2 repetitions, 45 seconds work (90%VIFT) interspaced by 45 seconds rest between repetitions and 3 minutes between sets |
| Week 2 | Session 3:
4 sets, 2 repetitions, 45 seconds work (90%VIFT) interspaced by 45 seconds
rest between repetitions and 3 minutes between sets Session 4: 4 sets, 2 repetitions, 60 seconds work (85%VIFT) interspaced by 60 seconds rest between repetitions and 3 minutes between sets |
Session 3:
4 × HCMJ two leg; 4 × HCMJ dominant leg; 4 × HCMJ non dominant leg; 4
× HRCMJ (3 bounce); 4 × HRCMJ (3 bounce) dominant leg; 4 × HRCMJ (3 bounce)
non dominant leg (3 minute rest between exercises) Session 4: 4× VCMJ; 4× VCMJ; 4× VCMJ; 4× drop jumps (30 cm); 4× drop dominant leg jumps (15 cm); 4× drop non dominant leg jumps (15 cm) (3 minute rest between exercises) |
Session 3:
4 × HCMJ two leg; 4 × HCMJ dominant leg; 4 × HCMJ non dominant leg; 4×
VCMJ; 4× VCMJ; 4× VCMJ; 4× drop jumps (30 cm) (3 minute rest between exercises) Session 4: 4 sets, 2 repetitions, 60 seconds work (85%VIFT) interspaced by 60 seconds rest between repetitions and 3 minutes between sets |
| Week 3 | Session 5:
4 sets, 2 repetitions, 45 seconds work (90%VIFT) interspaced by 45 seconds
rest between repetitions and 3 minutes between sets Session 6: 4 sets, 2 repetitions, 60 seconds work (85%VIFT) interspaced by 60 seconds rest between repetitions and 3 minutes between sets |
Session 5:
4 × HCMJ two leg; 4 × HCMJ dominant leg; 4 × HCMJ non dominant leg; 4
× HRCMJ (3 bounce); 4 × HRCMJ (3 bounce) dominant leg; 4 × HRCMJ (3 bounce)
non dominant leg (3 minute rest between exercises) Session 6: 4× VCMJ; 4× VCMJ; 4× VCMJ; 4× drop jumps (30 cm); 4× drop dominant leg jumps (15 cm); 4× drop non dominant leg jumps (15 cm) (3 minute rest between exercises) |
Session 1:
4 × HCMJ two leg; 4 × HCMJ dominant leg; 4 × HCMJ non dominant leg; 4×
VCMJ; 4× VCMJ; 4× VCMJ; 4× drop jumps (30 cm) (3 minute rest between exercises) Session 2: 4 sets, 2 repetitions, 45 seconds work (90%VIFT) interspaced by 45 seconds rest between repetitions and 3 minutes between sets |