Table 2.

Training program performed during 12-week training periodization.

Order	Training program A	Sets
1	Warm-up - continuous and interval running	10 min
2	Plank with body weight	2x
3	Hip bridge	2x
4	Unipodal deadlifting with dumbbells	2x
5	Pulling tire with rope	2x
6	Standing calf raise	2x
7	Rope tsunami	2x
8	Mountain climber	2x
9	Lying twist	2x
10	Running at moderate-intensity and alternating with low intensity	5 min
11	General stretching	5 min
Order	Training program B	Sets
1	Warm-up—continuous and interval running	10 min
2	Plank with body weight	2x
3	Hip bridge	2x
4	In pairs: squat, lift and push the tire	2x
5	Squat—body weight	2x
6	Push-ups (on knees)	2x
7	Squat in isometric position	2x
8	Thruster with medicine ball	2x
9	Crunch abdomen	2x
10	Running at moderate-intensity and alternating with low intensity	5 min
11	General stretching	5 min