Table 1. Description of exercises and variables in both training programs. Strength group Training 1 Week 1 Week 2 Week 3 Week 4 Week 5 Bulgarian split squat 3x8; 75% 3x6; 83% 3x4; 88% 3x3; 92% 3x2; 95% Trap bar deadlift 3x8; 75% 3x6; 83% 3x4; 88% 3x3; 92% 3x2; 95% Calf raises 3x12; 70% 3x10; 75% 3x8; 80% 3x7; 83% 3x6; 85% Training 2 Week 1 Week 2 Week 3 Week 4 Week 5 Back squat 3x8; 75% 3x6; 83% 3x4; 88% 3x3; 92% 3x2; 95% Romanian deadlift 3x8; 75% 3x6; 83% 3x4; 88% 3x3; 92% 3x8; 95% Pistol squats 3x8; 75% 3x7; 80% 3x6; 83% 3x5; 85% 3x4; 90% Ballistic group Training 1 Week 1 Week 2 Week 3 Week 4 Week 5 Weighted jumps with barbell 3x5; 20% BW 3x5; 25% BW 3x5; 30% BW 3x5; 35% BW 3x5; 40% BW Unilateral CMJs 3x8 3x8 3x10 3x10 3x12 Scissors jumps 3x4; BW 3x5; BW 3x5; BW 3x6; BW 3x6; BW Training 2 Week 1 Week 2 Week 3 Week 4 Week 5 Depth jumps (40 cm) 3x4; BW 3x5; BW 3x5; BW 3x6; BW 3x6; BW Rhythmic squats 3x5; 30% 3x5; 35% 3x5; 40% 3x5; 45% 3x5; 50% Pogo jumps 3x6; BW 3x8; BW 3x10; BW 3x12; BW 3x12; BW First number = number of sets; second number = number of repetitions; third number = percent of one repetition maximum; CMJ – countermovement jump; BW – body weight; number with BW = additional weight determined as percent of body weight; Rhythmic squats = squats with fast/explosive eccentric and concentric phase of the movement (i.e., “fast down and fast up”).