Table 2.

The following program was performed twice per week for 6 weeks in adolescent female soccer players. Weight was progressively overloaded by ~10% per week based on athlete proficiency.

Day 1	Sets × Reps	Day 2	Sets × Reps
‘Strength’ Hip Thrust or Squat	3 × 4–8	‘Explosive’ Hip Thrust or Squat	4–6 × 3–6
‘Explosive’ Hip Thrust or Squat	4–6 × 3–6	‘Strength’ Hip Thrust or Squat	3 × 4–8
Bench Press	2 × 8	Overhead Press	2 × 8
Unilateral Row	2 × 8	Lat Pull Down	2 × 8
:30 Plank Hold	2 × 30s	:30 Plank Hold	2 × 30s