Table 9.
Example of Muscular Power Phase Interventions at Weeks 22+
| Dynamic warm up (full intensity) : High knees, butt kickers, A-skip, fwd/bwd lunge, Open/close gate, lateral shuffle, Over/under sideways, back pedal, sprint progression, ladders | ||||
|---|---|---|---|---|
| Exercise (focus of exercise) | Repetitions / Sets | Work : Rest | ||
| a. Power Clean (Power) | 1-5 reps / 3-5 sets 70-90% | 2-5 minutes | ||
| b. Front Squat (Strength) | 6-10 reps / 3-5 sets 50-65% | 1:3 | ||
| c. Nordic Hamstring Curls (Strength) | 12-20 reps / 3-5 sets | 1:2 | ||
| d. Conditioning (Endurance) - Burpees - Box jumps |
21 – 15 – 9 (repetitions performed of each movement per round) | None | ||
| Core Strengthening | ||||
| Abdominal crunch Isometric hold | 45 sec / 4 sets | |||
| Prone back extension Isometric hold | 45 sec / 4 sets | |||