| Squat | W1 | W2 | W3 | W4 | W5 | W6 |
| Day 1 | 3 × 8 70% | 3 × 6 80% | 2 × 5 85% | 2 × 3 90% | 2 × 2 95% | 2 × 2 100% |
| Day 2 | 2 × 8 50% | 2 × 8 60% | 2 × 8 70% | 1 × 8 70% | 1 × 8 70% | Rest |
| Plyometric | W1 | W2 | W3 | W4 | W5 | W6 |
| Drop jumps | 3 × 10 | 3 × 10 | 3 × 8 | 3 × 8 | 2 × 6 | 2 × 4 |
| Both-leg hops | 2 × 15 m | 3 × 15 m | 3 × 15 m | 3 × 15 m | 2 × 15 m | 1 × 15 m |
| Split-squat walking | 2 × 15 m | 2 × 15 m | 1 × 15 m | 1 × 15 m | 1 × 15 m | Rest |
| Split-squat jumping | 2 × 10 | 2 × 8 | 3 × 6 | 2 × 6 | 2 × 6 | Rest |
- Sets × Repetitions. During day 1, squats were done before plyometrics, while during day 2, squats were done after plyometrics. For drop jumps, the goal was to increase height every week. Both-leg hops were done over a distance. Split-squat walking was done over a distance, while split-squat jumping consisted in jumping as high as possible with the fastest transition in leg position possible
