Table 1.

Progression of training in POWIR over 12 months

Month	Jump			Lower body			Upper body
	Intensity	Sets	Reps	Intensity	Sets	Reps	Intensity	Sets	Reps
1	0–2 % BW	3–4	10	0–2 % BW	2–3	8–12	12–14 RM	2–3	12–14
2	3–5 % BW	5–6	10	3–5 % BW	2–3	8–12	10–12 RM	2–3	10–12
3	6–8 % BW	7–8	10	6–8 % BW	2–3	8–12	8–10 RM	2–3	8–10
4–6	9–10 % BW	9–10	10	9–10 % BW	2–3	8–12	6–8 RM	2–3	6–8
7–12	9–10 % BW	10	10	9–10 % BW	2–3	8–12	6–8 RM	2–3	6–8

Intensity for jumps and lower body exercises set as a percentage of body weight (BW) loaded into weighted vests. Intensity for upper body exercises set as a repetition maximum (RM) where a higher RM indicates a lower workload (participant is doing lower weight for more repetitions) and a lower RM indicates a higher workload