Table 3. Training program for AEL and DJ group.
|
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
Week 6 |
Week 7 |
Week 8 |
| AEL
group |
Sessions |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
| Sets |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
| Repetitions |
8 |
8 |
8 |
8 |
10 |
10 |
10 |
10 |
| Intensity |
OPL |
OPL |
OPL |
OPL |
OPL |
OPL |
OPL |
OPL |
| DJ
group |
Sessions |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
| Sets |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
| Repetitions |
8 |
8 |
8 |
8 |
10 |
10 |
10 |
10 |
| Intensity |
OPL |
OPL |
OPL |
OPL |
OPL |
OPL |
OPL |
OPL |
AEL = Accentuated Eccentric Loading (Countermovement jump); DJ = drop jump; OPL = optimal power load; A 2-minute rest
interval was provided between sets, and the rest interval between individual jumps within each set ranged from 3 to 5 seconds.
