Table 1.

Detailed description of the 12-week CG protocol, including phases, description, exercises, number of sets, and repetitions.

Phase	Description				Load	Duration
Initial phase	Neuromuscular and cardiovascular activation with joint mobility exercises				Low to moderate	15 min
Central phase	Introduction of methodologies, tools, and content aimed at enhancing reactive strength	Weeks 1–12	Exercises		Moderate to high (40–85% di 1 RM)	50 min
		1–4	Contrast method. Wall sit * + CMJ	Sets: 4 × 40 s + 6 repetitions Rest: 2′
			Agility: Hops in-out in forward and change of direction with ladder	Sets: 3 × 20′’ Rest: 1′
			Strength and hypertrophy **:	Sets: 4 × 12 − 10 − 8 − 6
		5–8	wall sit with 5 kg medicine ball + CMJ	Sets: 3 × 40 s + 6 repetitions
			Drop jump ***	3 × 6 repetitions
			Agility: X drill	Sets: 3 × 20′’
			Strength, hypertrophy ****	Sets: 3 × 8
		9–12	wall sit with 5 kg medicine ball + CMJ	Sets: 3 × 40 s + 8 repetitions
			Drop jump ***	6 × 6 repetitions
			Ladder skip in forward	Sets: 3 × 20′’
			Strength, hypertrophy *****	3 × 10
Cool down	De-fatigue and stretching exercises				Low load	10 min
* Week 1 performed free-body, from week 2 performed with 5 kg medicine ball. ** Fundamental exercises performed with increased intensity over individual 1 RM: day 1 back squat, day 2 flat bench, day 3 barbell rower. *** The drop height corresponds to the maximum jump height achieved in the CMJ test. **** Exercises performed at 80% of 1 RM: day 1 barbell deadlifts; day 2 flat bench press dumbbell stretches; day 3 pull-ups. ***** Exercises performed at 75% of 1 RM: Day 1 Bulgarian squats; day 2 oblique bench presses with dumbbells; day 3 chin-ups.