Table 2.

Training Exercises for all subjects.

Training Block	Day 1	Day 2	Day 3
Strength-Endurance	Back Squat, Overhead Press, Bench Press, DB Tricep Ext.	CG MTP, CG SLDL, BB Bent-Row, DB Bent Lateral Raise	Back Squat, Overhead Press, Bench Press, DB Tricep Ext.
Max-Strength	Back Squat, Push Press, Incline Bench Press, Wtd. Dips	CG MTP, Clean Pull, SG SLDL, Pull-Ups	Back Squat, Push Press, Incline Bench Press, Wtd. Dips
Overreach	Back Squat, Push Press, DB Step Up, Bench Press	CG CM Shrug, Clean Pull, CG SLDL, SA DB Bent-Row	Back Squat, Push Press, DB Step Up, Bench Press
Speed-Strength	Back Squat + Rocket Jump, Push Press, Bench Press + Med Ball Chest Pass	CG MTP, CG CM Shrug, Vertical Med Ball Toss	Back Squat + Rocket Jump, Push Press, Bench Press + Med Ball Chest Pass

DB = dumbbell, CG = clean grip, MTP = mid-thigh pull, BB = barbell, Ext = extension, Wtd. = weighted, SG = snatch grip, SLDL = stiff-legged deadlift, SA = single arm, CM = counter-movement.