Table 1. Interval Endurance Rope Training Program.

Week	Intensity (jumps, min)	Warm-up (5 mins)	Exercise Duration (30 mins)	Cool Down (5 mins)
1	60	Stretching	1 min of exercise, 30 secs of rest	Stretching
2	60		1.5 min of exercise, 30 secs of rest
3	60		2min of exercise, 30 secs of rest
4	70		2.5 min of exercise, 30 secs of rest
5	80		3 min of exercise, 30 secs of rest
6	90		3.5 min of exercise, 30 secs of rest
7	90		4 min of exercise, 30 secs of rest
8	90		4 min of exercise, 30 secs of rest