Table 1.

Detailed description of functional (FT) and traditional (TT) training sessions.

FT	1° block	2° block		3° block		4° block
	Preparation for movement with mobility exercises for the shoulder, lumbar, thoracic spine, hip, and ankle joints	Sessions 1-18	Sessions 18-36	Sessions 1-18	Sessions 18-36	High intensity activities. For example, interval race, fun games. and tug of war
		Ascending and descending steps	Step jump	Deadlift with Kettlebell	Deadlift with sandbag
		Alternating waves (rope)	Alternating waves (rope)	Rowing with suspension tape	Rowing with suspension tape
				Sit and lift the bench 40cm	Squat with kettlebell
		Medicine ball throws on the ground	Medicine ball throws on the wall	Adduction of upper limbs with elastic	Push-ups on the bench 60cm
				Farme’rs walk (kettlebells)	Farmer’s walk (kettlebells)
		Movement between cones	Run and jump between cones	Rowing with elastic bands	Rowing with elastic bands and knee elevation
				Bilateral pelvic elevation	One-sided pelvic elevation
		Linear agility ladder	Lateral agility ladder	Front plank on the bench 40cm	Front plank on the step 15cm
	Total time: 5 min., 3-5 exercises per joint, 1 set of 8 seconds	Total time: 15 min, 5exercises, 3 sets of 30 s, 1 min by exercise, density 1/1. OMINI-GSE: 6-7	Total time: 15 min, 5exercises, 3 sets of 30 s, 1 min by exercise, density 2/1. OMINI-GSE: 6-7	Total time: 20 min., 8 exercises, 2 sets of 8-12 repetitions, 1 min per station, density 1/1. OMINI-GSE: 7-9	Total time: 20 min., 8 exercises, 2 sets of 8-12 repetitions, 1 min per station, density 1/1. OMINI-GSE: 7-9	Total time: 5 min., 5-8 efforts, density of 1/1. OMINI-GSE: 8-9
TT	Preparation for movement with mobility exercises for the shoulder, lumbar, thoracic spine, hip, and ankle joints	Continuous walking on a 100 meter course	Continuous walking on a 100 meter course	Smith Squat	Free Squat	High intensity activities. For example, interval race, fun games. and tug of war
				Seated row	Seated row
				Leg press 45°	Knee extension
				Chest press	Bench press
				Knee flexion with the leg curl device	Unilateral knee flexion
				Lat pull down (supine grip)	Lat pull down (neutral grip)
				Standing calf rise	Seated calf rise
				Stiff leg deadlift	Sit up
	Total time: 5 min., 3-5 exercises per joint, 1 set of 8 seconds	Total time: 15 min. OMINI-GSE: 6-7	Total time: 15 min. OMINI-GSE: 6-7	Total time: 20 min., 8 exercises, 2 sets of 8-12 repetitions, 1 min per station, density 1/1. OMINI-GSE: 7-9	Total time: 20 min., 8 exercises, 2 sets of 8-12 repetitions, 1 min per station, density 1/1. OMINI-GSE: 7-9	Total time: 5 min., 5-8 efforts, density of 1/1. OMINI-GSE: 8-9