Table 2.

Program characteristics.

Week	Exercise 1	Exercise 2	Exercise 3	No. of Jumps	Meters of COD
1st	3 set × 3 reps	3 set × 3 reps	2 set × 6 reps	60	120
2nd	4 set × 4 reps	3 set × 4 reps	2 set × 6 reps	80	135
3rd	4 set × 5 reps	4 set × 4 reps	2 set × 7 reps	100	150
4th	4 set × 4 reps	3 set × 4 reps	2 set × 6 reps	80	135
5th	4 set × 5 reps	4 set × 4 reps	2 set × 7 reps	100	150
6th	5 set ×5 reps	4 set × 5 reps	3 set × 5 reps	120	180

Reps: repetitions.