Exercise | Week | Repetitions | Sets | Frequency | Intensity | Rest/Exercise | Rest/Set | |
---|---|---|---|---|---|---|---|---|
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 |