Table 2.
The training program performed during 15 weeks of the season.
| Period | Basic | Prep | Pre-Comp | Comp | |
|---|---|---|---|---|---|
| Weeks | 1–3 | 4–8 | 9–12 | 13–15 | |
| Exercises | Sets × Reps (RM) | ||||
| Upper Limbs | Alternating dumbbell curl | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 |
| Crossover crucifix | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Inverted crucifix machine | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Dumbbell shoulder press | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Vertical pull | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Ball dumbbell press | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Medicine ball crunch throw | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Wrist flexion and extension | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Triceps pulldown | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Triceps rope pulldown | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Pull over | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Bench press | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Dumbbell rows | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Incline dumbbell fly | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Lower limbs | Calf machine | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 |
| Anterior tibial pulley | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Sumo squat | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Step up | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Side step | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Leg press 45° | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Olympic lifting | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Kettlebell single leg squat | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Kettlebell squat | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Swiss ball wall squat | 3 × 30″ | 3 × 30″ | 3 × 30″ | 3 × 30″ | |
| Seated leg curl | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Unilateral seated leg curl | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Unilateral leg curl | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Prone leg curl | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Back squat | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Abductor & adductor machine | 4 × 10 | 4 × 8 | 3 × 8 | 3 × 6 | |
| Core | Abdominal exercices | 3 × 40 | 3 × 45′ | 3 × 60 | |
| Ankle bosu ball stability | 3 × 40″ | 3 × 45″ | 2 × 60″ | ||
| Knee bosu ball stability | 3 × 40″ | 3 × 45″ | 2 × 60″ | ||
| Battle ropes on the bosu | 3 × 40″ | 3 × 45″ | 2 × 60" | ||
| Plyometric | Depth jump | 4 × 6 | 4 × 8 | 3 × 6 | |
| Ninja landings | 4 × 6 | 4 × 8 | 3 × 6 | ||
| Basic box jump | 4 × 6 | 4 × 8 | 3 × 6 | ||
| Depth to broad | 4 × 6 | 4 × 8 | 3 × 6 | ||
| Lateral rop | 4 × 6 | 4 × 8 | 3 × 6 | ||