Strength Training |
Leg Press (45° Inclination) |
4 sets / 6RM |
|
Bench Press (Smith machine) |
4 sets / 6RM |
|
Half Squat (Smith machine, knees 90°) |
4 sets / 6RM |
Power Training |
Leg Press Throw (45° Inclination) |
4 sets / 8 reps (30% of 1RM) |
|
Bench Press Throw (Smith machine) |
4 sets / 8 reps (30% of 1RM) |
|
Jump Squat (Smith machine, knees 90°) |
4 sets / 8 reps (30% of 1RM) |
|
Drop Jumps (from 45 cm) |
3 sets / 8 jumps |