Table 1 Progressive training intervention for 26 weeks
ENDURANCE TRAINING (twice a week: one Session 1 and one Session 2) | ||||||
|  | Weeks 1–2 | Weeks 3–4 | Weeks 5–6 | Weeks 7–9 | Weeks 10–19 | Weeks 20–26 |
Session 1 | 70% HRmax 30 min | 70% HRmax 35 min | 70% HRmax 40 min | 70% HRmax 45 min | 75% HRmax 45 min | 80% HRmax 45 min |
Session 2 | 60% HRmax 40 min | 60% HRmax 50 min | 60% HRmax 60 min | 60 % HRmax 60 min | 60 % HRmax 60 min | 60 % HRmax 60 min |
HIGH INTENSITY INTERVAL TRAINING (once a week one type of training) | ||||||
Type | Completion method | Content of the training | ||||
Circuit | Perform 4 rounds of the movements in chronological order. Every round, spend 1 min in each movement: do as many repetitions as you can in 40 s and then rest for 20 s. Rest 1 min between the rounds after completing all movements (1–6). Above 80% of HRmax | 1. Lunges 2. X-jump/jumping rope/mountain climber 3. Back extension 4. Abdominal crunches (obliqual) 5. Burpee 6. Hip thrust 7. Rest | ||||
Cross training | First, perform 12 min of section A (switch between two movements). Rest 1 min. Second, perform 6 min of section B. Rest 1 min. Third, perform 6 min of section C. Above 80% of HRmax | A. 500-m row/cycling/run 10 air squats B. 20 kettlebell swings 10 push-ups/pull-ups C. 30 sit-ups 30 box step-ups | ||||
HIIT | Make each bout as hard as possible. Return between bouts by walking calmly back to the starting point. Repeat 4–6 times. Above 90% of HRmax | Choose one: - Running/cycling/rowing - Stair-running - Uphill running | ||||
RESISTANCE TRAINING (once a week) | ||||||
Weeks 1–9 | Weeks 10–19 | Weeks 20–26 | Repetitions (load) | |||
Leg press | Leg press/back squat | Leg press/back squat | 3 × 10, (75% of 1RM) | |||
Leg extension | Bulgarian squats | Hip extensions | 3 × 10, (75% of 1RM) | |||
Push-upsa | Cable seated row | Bent-over row | 3 × 10, (75% of 1RM) | |||
Peck-deck | Bench press | Bench press | 3 × 10, (75% of 1RM) | |||
Lat pulldown | Lat pulldown | Lat pulldown/Pull-ups | 3 × 10, (75% of 1RM) | |||
Shoulder press | Shoulder press | Shoulder press | 3 × 10, (75% of 1RM) | |||
Abdominal crunchesa | Abdominal crunchesa | Abdominal crunchesa | 3 × 10 | |||