Table 2 Dosage characteristics of the plyometric and complex training group

Plyometric training

Drop Jumps, Hops, Plyometric press-up, Box Jumps

I

II

III

IV

10

10

8

8

2

2

3

3

2/wk

-

30 s/

3 min

3 min

Complex training

Squats and drop jumps, Barbell step-ups and hops, Bench press and plyometric press-up, Barbell lunge and box jumps

I

II

III

IV

8

8

6

6

2

2

3

3

2/wk

60%

70%

80%

90%

30 s/

3 min

3 min