Table 1.
The strength and conditioning training programs for the Specific Training Group.
| Week 1 | Week 2 | Week 3 | Week 4 | Rest min | |||
|---|---|---|---|---|---|---|---|
| Intra-rep | Sets | ||||||
| Sessions 1 & 3 | |||||||
| Strength & Power Exercises | 1. Squat | 3 x 8 x 80% | 4 x 5 x 85% | 5 x 3 x 90% | 3 x 2 x 95% | 3min | |
| 1. Countermovement jumps | 1 x 3 | 1 x 3 | 1 x 3 | 1 x 3 | 1min | ||
| 2. Bench press | 3 x 8 x 80% | 4 x 5 x 85% | 5 x 3 x 90% | 3 x 2 x 95% | 3min | ||
| 2. Medicine ball chest throws | 1 x 3 x 2Kg | 1 x 3 x 2Kg | 1 x 3 x 2Kg | 1 x 3 x 2Kg | 1min | ||
| 3. Deadlift | 3 x 8 x 80% | 4 x 5 x 85% | 5 x 3 x 90% | 3 x 2 x 95% | 3min | ||
| 3. Loaded Jump shrugs | 1 x 3 x 45% | 1 x 3 x 45% | 1 x 3 x 45% | 1 x 3 x 45% | 1min | ||
| HIIT | Rowing ergometer | 5 x 60 s | 6 x 60 s | 6 x 60 s | 6 x 60 s | 3-4min | |
| Resistance Training Volume per session (sets x repetitions x load in Kg) | 7821±1155 | 7199±980 | 6088±741 | 2752±309 | |||
| Plyometric training for lower body Volume per session (reps x body mass) |
827±65 | 1103±87 | 1378±109 | 827±65 | |||
| Endurance Training Volume per session (min) | 5 | 6 | 6 | 6 | |||
| Total Time Per Session (min) | 70 | 85 | 82 | 65 | |||
| Training Density (%) | 32 | 27 | 24 | 28 | |||
| RPE | 12-14 | 10-12 | 10-12 | 10-12 | |||
| Session 2 | ||||
|---|---|---|---|---|
| Power Exercises | 1. Loaded jump squat | 4 x 8 x 30% | 12 s | 4min |
| 2. Drop jumps | 1 x 8 x from the optimal RSI Height | 30 s | ||
| 3. Medicine jab punch throws | 4 x 8 x 4Kg in each hand | 12 s | 3min | |
| 4. Plyometric push ups | 4 x 8 x (0.72xBody mass) | 12 s | ||
| Speed drills | Weighted sled sprints | 1 x 5 x 10m (weight inducing a 10% reduction in maximum performance) | 4min | |
| Maximum sprints | 1 x 5 x 10m 100% | 4min | ||
| SIT | Repeated Sprints | 3 x 6 x 40m | 20 s | 4min |
| Resistance Training Volume (sets x repetitions x load in Kg) | 785±559 | |||
| Plyometric training for lower body Volume (reps x body mass) | 2940±232 | |||
| Plyometric training for upper body Volume (reps x 0.72 body mass) | 2117±167 | |||
| Loaded Sprint Training Volume (m) | 50 | |||
| Unloaded Sprint Training Volume m) | 50 | |||
| SIT Volume (m) | 720 | |||
| Total Time Per Session (min) | 70 | |||
| Training Density (%) | 23 | |||
| RPE | 12-14 | |||
HIIT: high intensity interval training. SIT: sprint interval training. RSI: Reactive strength index; RPE: Borg’s 20 scale Rating of Perceived Exertion.