|
Week 1
|
Week 2
|
Week 3
|
Week 4
|
Rest min
|
Intra-rep
|
Sets
|
Sessions 1 & 3
|
Strength & Power Exercises |
1. Squat
|
3 x 8 x 80%
|
4 x 5 x 85%
|
5 x 3 x 90%
|
3 x 2 x 95%
|
|
3min
|
1. Countermovement jumps |
1 x 3
|
1 x 3
|
1 x 3
|
1 x 3
|
1min
|
|
2. Bench press |
3 x 8 x 80%
|
4 x 5 x 85%
|
5 x 3 x 90%
|
3 x 2 x 95%
|
|
3min
|
2. Medicine ball chest throws |
1 x 3 x 2Kg
|
1 x 3 x 2Kg
|
1 x 3 x 2Kg
|
1 x 3 x 2Kg
|
1min
|
|
3. Deadlift |
3 x 8 x 80%
|
4 x 5 x 85%
|
5 x 3 x 90%
|
3 x 2 x 95%
|
|
3min
|
3. Loaded Jump shrugs |
1 x 3 x 45%
|
1 x 3 x 45%
|
1 x 3 x 45%
|
1 x 3 x 45%
|
1min
|
|
HIIT |
Rowing ergometer |
5 x 60 s
|
6 x 60 s
|
6 x 60 s
|
6 x 60 s
|
|
3-4min
|
Resistance Training Volume per session (sets x repetitions
x load in Kg) |
7821±1155
|
7199±980
|
6088±741
|
2752±309
|
|
|
Plyometric training for lower bodyVolume per session (reps
x body mass) |
827±65
|
1103±87
|
1378±109
|
827±65
|
|
|
Endurance Training Volume per session (min) |
5
|
6
|
6
|
6
|
|
|
Total Time Per Session (min) |
70
|
85
|
82
|
65
|
|
|
Training Density (%) |
32
|
27
|
24
|
28
|
|
|
RPE |
12-14
|
10-12
|
10-12
|
10-12
|
|
|
Session 2
|
Power Exercises |
1. Loaded jump squat |
4 x 8 x 30%
|
12 s
|
4min
|
2. Drop jumps |
1 x 8 x from the optimal RSI Height
|
30 s
|
|
3. Medicine jab punch throws |
4 x 8 x 4Kg in each hand
|
12 s
|
3min
|
4. Plyometric push ups |
4 x 8 x (0.72xBody mass)
|
12 s
|
|
Speed drills |
Weighted sled sprints |
1 x 5 x 10m (weight inducing a 10% reduction in maximum
performance)
|
|
4min
|
Maximum sprints |
1 x 5 x 10m 100%
|
|
4min
|
SIT |
Repeated Sprints |
3 x 6 x 40m
|
20 s
|
4min
|
Resistance Training Volume (sets x repetitions x load in Kg) |
785±559
|
|
|
Plyometric training for lower body Volume (reps x body mass) |
2940±232
|
|
|
Plyometric training for upper body Volume (reps x 0.72 body
mass) |
2117±167
|
|
|
Loaded Sprint Training Volume (m) |
50
|
|
|
Unloaded Sprint Training Volume m) |
50
|
|
|
SIT Volume (m) |
720
|
|
|
Total Time Per Session (min) |
70
|
|
|
Training Density (%) |
23
|
|
|
RPE |
12-14
|
|
|