Table 1.

Resistance training and plyometric training program.

Phase	Period	RT	CT
Phase 1	1 wk	65% 1RM × 15RM × 6–8 sets × 60s	(65% 1RM × 15RMS + 3–5RMP) × 6–8 group × 60 s
Phase 2	3 wk	70–85% 1RM × 6–12RM × 6–8 group × 90 s	(70–85% 1RM × 6–12RMS + 5–10RMP) × 6–8 group × 90 s
Phase 3	4 wk	80–100% 1RM × 1–8RM × 68 group × 180–240 s	(80–100% 1RM × 1–8RMS + 5–10RMP) × 6–8 group × 18–240 s

% 1RM = percentage of 1RM maximum load intensity, CT = complex training, P = plyometric exercise, RM = maximum repetitions, RT = resistance training, S = regular strength training.