Table 2.
Strength and power training program executed three times per week for 10 weeks by the athletes of the training group (TG). Athletes performed two rounds of six exercises in a circuit form, for the first 6 weeks and two rounds of four exercises for the last 4 weeks.
| MONDAY | WEDNESDAY | FRIDAY | |
|---|---|---|---|
| WEEK 1 | 2 × 6 exercises (5 S + 1 P) | 2 × 6 exercises (5 S + 1 P) | 2 × 6 exercises (5 S + 1 P) |
| W:R = 15:15 | W:R = 15:15 | W:R = 15:15 | |
| total duration: 7 min | total duration: 7 min | total duration: 7 min | |
| WEEK 2 | 2 × 6 exercises (2 S + 4 P) | 2 × 6 exercises (4 S + 2 P) | |
| W:R = 15:15 | W:R = 15:15 | ||
| total duration: 7 min | total duration: 7 min | ||
| WEEK 3 | 2 × 6 exercises (1 S + 5 P) | 2 × 6 exercises (3 S + 3 P) | 2 × 6 exercises (1 S + 5 P) |
| W:R = 15:15 | W:R = 15:15 | W:R = 15:15 | |
| total duration: 7 min | total duration: 7 min | total duration: 7 min | |
| WEEK 4 | 2 × 6 exercises (1 S + 5 P) | 2 × 6 exercises (4 S + 2 P) | 2 × 6 exercises (4 S + 2 P) |
| W:R = 15:15 | W:R = 15:15 | W:R = 15:15 | |
| total duration: 7 min | total duration: 7 min | total duration: 7 min | |
| WEEK 5 | 2 × 6 exercises (6 P) | 2 × 6 exercises (1 S + 5 P) | |
| W:R = 15:15 | W:R = 15:15 | ||
| total duration: 7 min | total duration: 7 min | ||
| WEEK 6 | 2 × 6 exercises (1 S + 5 P) | 2 × 6 exercises (2 S + 4 P) | 2 × 6 exercises (1 S + 5 P) |
| W:R = 20:20 | W:R = 20:20 | W:R = 20:20 | |
| total duration: 9 min | total duration: 9 min | total duration: 9 min | |
| WEEK 7 | 2 × 4 exercises (2 S + 2 P) | 2 × 4 exercises (1 S + 3 P) | 2 × 4 exercises (2 S + 2 P) |
| W:R = 30:30 | W:R = 30:30 | W:R = 30:30 | |
| total duration: 9 min | total duration: 9 min | total duration: 9 min | |
| WEEK 8 | 2 × 4 exercises (2 S + 2 P) | 2 × 4 exercises (4 S) | |
| W:R = 30:30 | W:R = 30:30 | ||
| total duration: 9 min | total duration: 9 min | ||
| WEEK 9 | 2 × 4 exercises (4 S) | 2 × 4 exercises (1 S + 3 P) | 2 × 4 exercises (4 S) |
| W:R = 30:30 | W:R = 30:30 | W:R = 30:30 | |
| total duration: 9 min | total duration: 9 min | total duration: 9 min | |
| WEEK 10 | 2 × 4 exercises (4 S) | 2 × 4 exercises (4 P) | |
| W:R = 30:30 | W:R = 30:30 | ||
| total duration: 9 min | total duration: 9 min |
S: strength exercises, P: plyometric exercises, W:R: work-to-rest ratio.