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Complex–contrast training schedule.
| Weekly training sessions | Complex–contrast training | Sets | Intra-set rest (min) | Rest between sets (min) |
|---|---|---|---|---|
| Session 1 |
5 × 85%1RM squat + 8 × countermovement jump |
3 | 5 | 3 |
|
5 × 85%1RM squat + 8 × depth jump(30 cm box) |
3 | 5 | 3 | |
| Session 2 |
5 × 85%1RM squat + 8 × alternating lunge jump |
3 | 5 | 3 |
|
5 × 85%1RM squat + 8 × split jump (30 cm box) |
3 | 5 | 3 |
