Table 2.

Training program A and B during 12 weeks of intervention.

	Exercise	Equipment	Set	Repetition	Velocity (C:E)
Training program A
1	Warming-up–interval jogging	Cones, agility ladder, stopwatch, and whistle	10 min	In accordance with periodization	Only one time
2	Suspended row	TRX	2x	idem	2:2
3	Rope Tsunami	Naval rope	2x	idem	Moderate speed
4	Pull tire	Tire and naval rope	2x	idem	Moderate speed
5	Montain climber	Body weight	2x	idem	Moderate speed
6	Half squat	Body weight	2x	idem	2:2
7	Walk forward and flex your torso by throwing the medicine-ball	Medicine-ball 2 Kg	2x	idem	Moderate speed
8	Up and down the tire alternating right and left	Body weight	2x	idem	Moderate speed
9	Jogging with lateral displacement touching the cones	Cones	2x	idem	Moderate speed
10	Half squat in isometric position abducting thighs with a Swiss ball	Swiss ball	2x	idem	Moderate pressure
11	Crunch	Mattress	2x	idem	2:2
12	Slow jogging	Stopwatch and whistle	5 min	idem	Only one time
13	Stretching	Light stretching	5 min	idem	Only in the end, before ask about RPE
Training program B
1	Warming-up–interval jogging	Cones, agility ladder, stopwatch, and whistle	10 min	In accordance with periodization	Only one time
2	Push up (on knees)	Step	2x	idem	2:2
3	Skip	Body weight	2x	idem	Moderate speed
4	Medicine ball chest throw	Medicine- ball	2x	idem	Moderate speed
5	Front displacement in the agility ladder	Agility ladder	2x	idem	Moderate speed
6	Leg Curl	Bean	2x	idem	2:2
7	Lateral displacement on the agility ladder	Agility ladder	2x	idem	Moderate speed
8	Straight leg deadlift	Medicine-ball or slam-ball	2x	idem	2:2
9	Running with front and rear displacement	Cones	2x	idem	Moderate speed
10	Abduction of legs with lateral displacement using elastic	Elastic	2x	idem	2:2
11	Twisting sit-up	Mattress	2x	idem	2:2
12	Slow jogging	Stopwatch and whistle	5 min	idem	Only one time
13	Stretching	Light stretching	5 min	idem	Only in the end, before ask about RPE

RPE, rating of perceived exertion; TRX, suspension training.