Table 1.
Training program for male and female players
| Week | Exercises | ||||||||
|---|---|---|---|---|---|---|---|---|---|
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| Session | Men | Women | |||||||
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| MS | PS | MS S1 | MS S2 | PS S1 | PS S2 | MS | PS | C (3×40″ – 20″/2′) | |
| 1 | 3×15–16 rep. (60%1RM) | 3×7–8 rep. (50%1RM) | Bench press | Bench press | Bench press | Bench press | Bench press | Bench press | Scapular push up |
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| 2 | 3×11–12 rep. (70%1RM) | 3×7–8 rep. (50%1RM) | Pull upb) | Pull upb) | Pull upb) | Pull upb) | Pull upb) | Pull upb) | Dumbbell alternate biceps curl |
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| 3 | 3×11–12 rep. (70%1RM) | 3×7–8 rep. (50%1RM) | Military press | Power clean | Military press | Military press | Military press | Military press | Split squat |
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| 4 | 3×9–10 rep. (75%1RM) | 3×5–6 rep. (70%1RM) | Dumbbel front raisea) | Dumbbell lateral raisea) | Barbell biceps curle) | Standing disc triceps extensione) | Power clean | Power clean | SB pike |
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| 5 | 3×9–10 rep. (75%1RM) | 3×5–6 rep. (70%1RM) | Dumbbell alternate biceps curla) | Barbell biceps curla) | Jumping jack chest presse) | Shoulder plate rotatione) | Barbell biceps curla) | Shoulder plate rotatione) | Plate pinch |
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| 6 | 3×9–10 rep. (75%1RM) | 3×5–6 rep. (70%1RM) | Standing disc tríceps extensiona) | Single arm dumbbell extensiona) | MB overhead two hand throw | MB overhead one hand wall throw | Standing disc tríceps extensiona) | MB overhead two hand throw | ER with shoulder abduction to 90º with dumbbell |
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| 7 | 3×7–8 rep. (80%1RM) | 3×7–8 rep. (50%1RM) | Full squat | Full squat | Dumbbell jump squat | Dumbbell jump squat | Full squat | Dumbbell jump squat | Tip toe squat |
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| 8 | 3×7–8 rep. (80%1RM) | 3×7–8 rep. (50%1RM) | Deadlift | Deadlift | CMJf) | CMJf) | Deadlift | CMJf) | Supine trunk rotation on SB |
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| 9 | 3×7–8 rep. (80%1RM) | 3×7–8 rep. (50%1RM) | Supine trunk rotation on SBc) | Abs. leg liftc) | Supine trunk rotation on SBc) | Abs. leg liftc) | Abs. leg liftc) | Abs. leg liftc) | Triceps push up |
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| 10 | 3×5–6 rep. (85%1RM) | 3×5–6 rep. (70%1RM) | SB pikec) | Abs. floor crunchc) | SB pikec) | Abs. floor crunchc) | Abs. floor crunchc) | Abs. floor crunchc) | Wall slide |
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| 11 | 3×5–6 rep. (85%1RM) | 3×5–6 rep. (70%1RM) | SB crunchc) | Abs. Plankd) | SB crunchc) | Abs. plankd) | Abs. plankd) | Abs. plankd) | SB knee balance |
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| 12 | 3×5–6 rep. (85%1RM) | 3×5–6 rep. (70%1RM) | SB back extensionc) | Supine hip extensionc) | SB back extensionc) | Supine hip extensionc) | Supermanc) | Supermanc) | Supine hip extension |
MS, maximum strength training; PS, power strength training; C, compensatory training; S, session; rep., repetitions; CMJ, countermovement; Abs., abdominal; MB, medicine ball; SB, Swiss ball; ER, external rotation.
a)
It is maintained in 10 repetitions from a load of 80%1RM.
b)
Maximum repetitions.
c)
15 repetitions.
d)
40 of work.
e)
50%1RM=20 repetitions, 70%1RM=12 repetitions.
f)
10 repetitions.