Table 1.

Planned progression of training in POWIR over 12 months^a

Month	Jump			Lower body			Upper body
	Intensity	Sets	Reps	Intensity	Sets	Reps	Intensity	Sets	Reps
1	None	None	None	0% BW	1–2	8–12	13–15 RM	1–2	12–14
2	0–1% BW	1–2	10	1–3% BW	1–2	8–12	11–13 RM	1–2	10–12
3	1–3% BW	3–4	10	3–5% BW	1–2	8–12	9–11 RM	1–2	8–10
4–6	3–7% BW	5–6	10	5–10% BW	1–2	8–12	8–10 RM	1–2	6–8
7–9	7–10% BW	6	10	10–15% BW	1–2	8–12	8–10 RM	1–2	8–10
10–12	10% BW	6	10	15% BW	1–2	8–12	8–10 RM	1–2	8–10

^aIntensity for jumps and lower body exercises set as a % of body weight (BW) loaded into weighted vests. Intensity for upper body exercises set as a Repetition Maximum (RM): the number of repetitions completed at a set weight. Higher RM indicates a lower workload (participant is doing lower weight for more repetitions) and a lower RM indicates a higher workload