Journal of Sports Science and Medicine

Table 1. Description of the training intervention plan over the 6-week period.

Week	Session	SSG+HIIT	SSG	HIIT
Week 1	1	2x3min/2 min rest - 3v3+1 (20x20m) Rest 2 minutes 2x3 min of 15s work:15s rest/2 min rest - 90%:50% MAS	4x3min/2 min rest - 3v3+1 (20x20m)	3v3+14x3 min of 15s work:15s rest/2 min rest – 90%:50% MAS
Week 1	2	2x3 min of 15s work:15s rest/2 min rest – 90%:50% MAS Rest 2 minutes 2x3min/2 min rest - 3v3+1 (20x20m)	4x3min/2 min rest - 3v3+1 (20x20m)	v3+14x3 min of 15s work:15s rest/2 min rest - 90%:50% MAS
Week 2	1	2x3min/2 min rest - 3v3+1 (20x20m) Rest 2 minutes 223 min of 15s work:15s rest/2 min rest - 90%:50% MAS	4x3min/2 min rest - 3v3+1 (20x20m)	v3+14x3 min of 15s work:15s rest/2 min rest - 90%:50% MAS
Week 2	2	2x3 min of 15s work:15s rest/2 min rest – 90%:50% MAS Rest 2 minutes 2x3min/2 min rest - 3v3+1 (20x20m)	4x3min/2 min rest - 3v3+1 (20x20m)	v3+14x3 min of 15s work:15s rest/2 min rest - 90%:50% MAS
Week 3	1	2x3min/2 min rest - 3v3+1 (20 20m) Rest 2 minutes 223 min of 15s work:15s rest/2 min rest - 90%:50% MAS	4x3min/2 min rest - 3v3+1 (20x20m)	v3+14x3 min of 15s work:15s rest/2 min rest - 90%:50% MAS
Week 3	2	2x3 min of 15s work:15s rest/2 min rest – 90%:50% MAS Rest 2 minutes 2x3min/2 min rest - 3v3+1 (20x20m)	4x3min/2 min rest - 3v3+1 (20x20m)	v3+14x3 min of 15s work:15s rest/2 min rest - 90%:50% MAS
Week 4	1	2x4 min of 15s work:15s rest/2 min rest – 90%:50% MAS Rest 2 minutes 2x4min/2 min rest - 3v3+1 (20x20m)	4x4min/2 min rest - 3v3+1 (20x20m)	v3+14x4 min of 15s work:15s rest/2 min rest - 90%:50% MAS
Week 4	2	2x4min/2 min rest - 3v3+1 (20x20m) Rest 2 minutes 224 min of 15s work:15s rest/2 min rest – 90%:50% MAS	4x4min/2 min rest - 3v3+1 (20X20m)	v3+14x4 min of 15s work:15s rest/2 min rest - 90%:50% MAS
Week 5	1	2x4min/2 min rest - 3v3+1 (20x20m) Rest 2 minutes 224 min of 15s work:15s rest/2 min rest – 90%:50% MAS	4x4min/2 min rest - 3v3+1 (20x20m)	v3+14x4 min of 15s work:15s rest/2 min rest - 90%:50% MAS
Week 5	2	2x4min/2 min rest - 3v3+1 (20x20m) Rest 2 minutes 224 min of 15s work:15s rest/2 min rest – 90%:50% MAS	4x4min/2 min rest - 3v3+1 (20x20m)	v3+14x4 min of 15s work:15s rest/2 min rest - 90%:50% MAS
Week 6	1	2x4min/2 min rest - 3v3+1 (20x20m) Rest 2 minutes 224 min of 15s work:15s rest/2 min rest – 90%:50% MAS	4x4min/2 min rest - 3v3+1 (20x20m)	v3+14x4 min of 15s work:15s rest/2 min rest - 90%:50% MAS
Week 6	2	2x4min/2 min rest - 3v3+1 (20x20m) Rest 2 minutes 224 min of 15s work:15s rest/2 min rest – HIIT	4x4min/2 min rest - 3v3+1 (20x20m)	v3+14x4 min of 15s work:15s rest/2 min rest - 90%:50% MAS

MAS: maximal aerobic speed; SSG+HIIT: combined small-sided games and high-intensity interval training; SSG: small-sided games; HIIT: high-intensity interval training.