Table 2 Strength and power training

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