Table 2.

Strength and Conditioning Program Exercises & Training Load

Exercise Program
Target of Exercise	Speed Strength	Total Body	Upper Body	Lower Body	Pull	Single Leg	Posterior Chain	Core Stability
Exercise*	Hang Clean	Barbell Deadlift	Push Ups	Back Squat	Single Arm Row	Step Ups	Lateral Split Squat	3-Way Planks
Frequency†	3	2	3	2	2	2	3	3
Sets	4-6	4-8	4-8	4-8	3-4	3-4	3	3
Reps	2-3	3-5	2-10	2-8	5-12	5-12	6-12	10-30 sec holds
Intensity	Athletes were organized into lifting groups according to ability, and provided with guidance to progressively add resistance as indicated. Starting resistance was determined by using a conservative five repetition maximum approach during the initial session. The exercise duration for core stability exercises remained constant throughout the program.
Warm-up	Dynamic movements in a yoga-flow pattern were performed prior to each training session. Squatting, lunging, quadruped, shoulder mobility, foam rolling, resistance band terminal knee extension, hip external rotator and abductor muscle activation exercises against gravity Duration: 5 min

^*The exercises listed are examples that were included in the training program. Variations of the exercises were performed over the course of the program in accordance with the target of the exercise;

^†Training days per week