TABLE 3.

First and second mesocycle of resistance training of both experimental groups.

Order	Training program A	Order	Training program B
First mesocycle of RT (effort: pause ratio 30″ per 30″)
1	Push-ups (on knees)	1	Suspended row
2	Half squat	2	Hip bridge
3	Plank	3	Crunch abdomen
4	Medicine ball chest throw (with partner)	4	Pulling tire with rope
5	Box march	5	Standing calf raise
6	Medicine ball alternating side rotation throw	6	Crunch abdomen throwing medicine ball
7	Medicine ball overhead throw	7	Upright Row with dumbbells
8	Half squat in isometric position	8	Stiff with dumbbells
9	Twisting Sit-up	9	Abdomen with Swiss ball
Second mesocycle of RT (effort: pause ratio 40″ per 20″)
1	Push-ups (on knees) using a step (progression of the previous physical exercise)	1	Suspended row - neutral grip
2	Thruster with medicine ball	2	Hip bridge
3	Plank	3	Twist abdomen with medicine ball
4	Throw wall-ball on the wall	4	Rope tsunami + half isometric squat
5	Low skipping	5	Agility ladder: lateral displacement exercises
6	Medicine ball alternating side rotation throw	6	Crunch abdomen throwing medicine ball
7	Half squat in isometric position with Swiss ball between the legs	7	Suspended row - pronated grip
8	High skipping	8	Flexion and knee extension with Swiss ball
9	Plank changing arms and legs	9	Abdomen with Swiss ball

RT, resistance training; each mesocycle presented 6 weeks of duration.