Table 2. Santana’s functional training program.

Triplexes	Stage 1	Stage 2	Stage 3
Conditioning	MB wood chop	MB ABC squat	Rope circles
(week 1–4)	Side T plank	BP staggered-stance fly	Vibration blade throw
	BP compound row	BP staggered stance CLA row
Strength	BP low-to-high chop	DB or KB lateral reaching lunge	X-up
(week 5–8)	DB single-arm diagonal fly rotation	T push up	SB rollout
		DB or KB staggered-stance bent-over single-arm row	Rope circles
			Vibration blade throw
	BP staggered stance CLA compound row
Power and endurance	DB or KB lateral reaching lunge	BP high-to-low chop	Single-leg CLA anterior reach
		MB overhead side-to-side slam
	Skater	BP swim	Rope circles
(week 9–12)	BP low-to-high chop	MB overhead slam	Vibration blade throw
	MB rotational throw: perpendicular	BP high-to-low chop
		MB overhead side-to-side slam

Note. BP: bands or pulleys; CLA: contralateral arm; DB: dumbbell; KB: kettlebells; MB: medicine balls; SB: stability balls.