Table 2. Descriptive self-training program.

Period 1 (weeks 1 to 6)
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
6 exercises 4 bouts X exercise 12 rep X bout 30 s. rest X bout 1 min. rest X exercise		6 exercises in circuit 4 rounds to circuit 30 s. work 30 s. rest 1 min. rest X round	6 exercises 4 bouts X exercise 12 rep X bout 30 s. bout rest 1 min. exercises rest		6 exercises in circuit 4 rounds to circuit 30 s. work 30 s. rest 1 min. rest X round
Squat		Low skipping	Squat		Low skipping
Lunge		Lateral sided jumps	Lunge		Lateral sided jumps
Side lateral lunge		Repeated CMJs	Side lateral lunge		Repeated CMJs
Hip thrust		High skipping	Hip thrust		High skipping
Dead lift		Triple hop	Dead lift		Triple hop
Ankle plantar flexion		Burpees	Ankle plantar flexion		Burpees
Period 2 (week 7 to 12)
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
6 exercises 4 bouts X exercise 12 rep X bout 30 s. rest X bout 1 min. rest X exercise		4 bouts X 4 min. high intensity running (>80% FCmax) 3 min. rest X bout	6 exercises in circuit 4 rounds to circuit 30 s. work 30 s. rest 1 min. rest X round		2 blocks X 6 bouts X 30 s. all out running 30 s. rest X bout 2 min. rest X block
Squat			Low skipping
Lunge			Lateral sided jumps
Side lateral lunge			Repeated CMJs
Hip thrust			High skipping
Dead lift			Triple hop
Ankle plantar flexion			Burpees

Note:

CMJs, Countermovement jumps.