Table 2.

Resistance training and plyometric training program.

Phase	Period	RT (week 1–8)	CT (week 10–18)
Phase 1	1 week	65%1RM × 15RM × 6–8 groups × 60 s	(65%1RM × 15RMS + 3-5RMP) × 6–8 groups × 60 s
Phase 2	3 weeks	70–85%1RM × 6-12RM × 6 ~ 8 groups × 90 s	(70–85%1RM × 6 ~ 12RMS + 5-10RMP) × 6–8 group × 90 s
Phase 3	4 weeks	80–100%1RM × 1-8RM × 6–8 groups × 180–240 s	(80–100%1RM × 1-8RMS + 5-10RMP) × 6–8 groups × 18–240 s

RM, maximum repetitions; % 1RM, percentage of 1RM maximum load intensity; S, regular strength training; P, plyometric exercises.