Table 2.
Overview of the 8-week INT training programme.
| W | Exercise | Sets | Reps | |
|---|---|---|---|---|
| 1 | TC | Dish, arch & plank conditioning set | 2 | 10 |
| MP | Inch worms, gluteal bridges, bilateral CMJs, broad jumps, | |||
| RT | Countermovement squats, split squats, forward lunges, | |||
| 2 | TC | Dish, arch & support conditioning set | 2 | 10 |
| MP | Clams, SL gluteal bridges, bilateral CMJs, broad jumps, | |||
| RT | Back squats *, split squats, forward lunges, | |||
| 3 | TC | Extension, flexion & lateral isometric holds, plank isometric holds | 4 | 6 |
| MP | Monster walks, SL gluteal bridges, rebounds, skipping, hop & stick | |||
| RT | Goblet squats, drop landing, SL lunges (DB), SL rock to stand | |||
| 4 | TC | Extension, flexion & lateral isometric holds, plank isometric holds | 4 | 6 |
| MP | Monster walks, SL gluteal bridges, rebounds, skipping, hop & stick | |||
| RT | Goblet squats, drop landing, SL lunges (DB), SL rock to stand | |||
| 5 | TC | Extension, flexion & lateral isometric holds, plank isometric holds | 4 | 6 |
| MP | Abductor leg lifts, Hamstring bridges, multidirectional hop & stick, pogos | |||
| RT | Goblet squats, drop landing, SL lunges (DB), SL rock to stand | |||
| 6 | TC | Handstand trunk conditioning set | 3 | 5 |
| MP | Abductor leg lifts, Hamstring bridges, multidirectional hop & stick, pogos | |||
| RT | Overhead squats *, RDL, SL squat to box | |||
| 7 | TC | Handstand trunk conditioning set | 3 | 5 |
| MP | Monster walks (MB), hamstring bridge feet raised, hop hop stick, pogos | |||
| RT | Overhead squats *, RDL (RT), SL squat to box | |||
| 8 | TC | Dish, arch & support conditioning set (loaded) | 3 | 5 |
| MP | Monster walks (MB), hamstring bridge feet raised, hop hop stick, pogos | |||
| RT | Overhead squats (RB), RDL (DB), SL squat to box |
W = week; TC = Trunk conditioning; MP = Movement preparation; RT = Resistance training; SL = single leg; CMJ = countermovement jumps; * = wooden dowel; MB = mini band; DB = dumbbell; RB = resistance band.