From: Body composition in professional female netball players within and between seasons: a cohort study
Period | Objectives | Mode | Frequency | Durationc | Intensity |
---|---|---|---|---|---|
Preseason 1 | Aerobic capacity | Off legsa | 3 | 30–60 min | 6–7 RPE |
Anaerobic capacity | On/off legs | 2 | 30–35 min | 7–8 RPE | |
Straight line speed | On legsb | 1 | 30Â min | 9 RPE | |
Strength and hypertrophy | Gym | 3 | 70–80 min | P: 3–8 reps 80–95 % 1RM; S: 6–12 reps 70–80 % 1RM | |
Preseason 2 | Aerobic power | Off legsa | 2 | 30–40 min | 7–8 RPE |
Anaerobic power | On/off legs | 2 | 30–35 min | 8–9 RPE | |
Speed and COD | On legsb | 2 | 30 min | 9–10 RPE | |
Maximal strength and power | Gym | 3 | 60–70 min | MS: 1–6 reps 90–100 % 1RM; MP: 2–6 reps 40–60 % 1RM | |
Competition | Speed and COD | On/off legs | 2 | 30Â min | 9 RPE |
Maintenance of strength and power | Gym | 2 | 50–60 min | MS: 3–6 reps 85–90 % 1RM; MP: 2–6 reps 40–60 % 1RM | |
Offseason | Aerobic capacity | On/off legs | 3 | 90–120 min | 4–6 RPE |
Strength and endurance | Gym | 2 | 60–75 min | 5–6 RPE |