Table 2.

Resistance Training Exercise Selection.

Training Block	Day 1	Day 2	Day 3
Strength–Endurance	Back Squat, Overhead Press, Bench Press, DB Tricep Ext.	CG MTP (3 × 5), CG SLDL, BB Bent Over Row, DB Bent Lateral Raise	Back Squat, Overhead Press, Bench Press, DB Tricep Ext.
Maximum Strength	Back Squat, Push Press, Incline Bench Press, Wtd. Dips	CG MTP, Clean Pull, SG SLDL, Pull Ups	Back Squat, Push Press, Incline Bench Press, Wtd. Dips
Overreach	Back Squat, Push Press, DB Step Ups, Bench Press	CG CM Shrug, Clean Pull, CG SLDL, SA DB Bent Over Row	Back Squat, Push Press, DB Step Ups, Bench Press
Speed-Strength	Back Squat + Rocket Jumps, Push Press, Bench press + Medicine Ball Chest Pass (4.5 kg)	CG MTP, CG CM Shrug, Medicine Ball Countermovement Toss for height (4.5 kg)	Back Squat + Rocket Jumps, Push Press, Bench press + Medicine Ball Chest Pass (4.5 kg)

DB = dumbbell, CG = clean grip, MTP = mid-thigh pull, BB = barbell, Ext = extension, Wtd. = weighted, SG = snatch grip, SLDL = stiff-legged deadlift, SA = single arm, CM = counter-movement.