Table 2.
Training variables in COX training*.
Week
Set type
Exercise intensity
Number of sets
Cluster × reps
Cluster rest (s)
Rest between sets (s)
Rest between RE and PE (s)
1
TS-COX
CS-COX
RE: 65% 1RM
PE: maximal effort
4
4
1 × 10
2 × 5
0
30
90
60
10
10
2
TS-COX
CS-COX
RE: 65% 1RM
PE: maximal effort
4
4
1 × 12
2 × 6
0
30
90
60
10
10
3
TS-COX
CS-COX
RE: 65% 1RM
PE: maximal effort
4
4
1 × 14
2 × 7
0
30
90
60
10
10
4
TS-COX
CS-COX
RE: 65% 1RM
PE: maximal effort
4
4
1 × 12
2 × 6
0
30
90
60
10
10
5
TS-COX
CS-COX
RE: 65% 1RM
PE: maximal effort
4
4
1 × 14
2 × 7
0
30
90
60
10
10
6
TS-COX
CS-COX
RE: 65% 1RM
PE: maximal effort
4
4
1 × 16
2 × 8
0
30
90
60
10
10
*back squat + squat jump and leg press + lunge jump with a 3-minute rest between them. RE: resistance exercise, PE: plyometric exercise. CS-COX: cluster sets complex, TS-COX: traditional sets complex.