 |
| |
| W | Training A | Training B | Intensity [%1RM] |
Sets [n] | Reps [n] |
Rest [s] |
|---|---|---|---|---|---|---|
| 1-2 | A1 Depth Jump and Hold | A1 Depth Jump and Hold | BM | 4 | 6 | 60 |
| A2 Depth Jump to Lateral Hop and Hold | A2 Depth Jump to Broad Jump and Hold | BM | 4 | 6 | 60 | |
| B1 Depth Jump to Broad Jump and Hold | B1 Depth Jump to Lateral Hop and Hold | BM | 4 | 6 | 60 | |
| B2 Stiff-Legged Ankle Hops | B2 Stiff-Legged Ankle Hops | BM | 4 | 6 | 60 | |
| C1 BB Back Squat | C1 BB Hip Thrusts | 80% | 3 | 6 | 15 | |
| C2 BB Bench Press | C2 BB Military Press | 80% | 3 | 8 | 120 | |
| D1 BB Deadlift | D1 DB Split Squat | 80% | 3 | 8/6 | 15 | |
| D2 DB Row | D2 Pulldowns | 80% | 3 | 6/8 | 120 | |
| 3-5 | A1 Drop Jump (40 cm) | A1 Drop Jump (40 cm) | BM | 4 | 6 | 60 |
| A2 Depth Jump to Broad Jump (continuous) | A2 Depth Jump to Broad Jump (continuous) | BM | 4 | 6 | 60 | |
| B1 Depth Jump to Lateral Hop and Hold | B1 Depth Jump to side-to-side jumps | BM | 4 | 6 | 60 | |
| B2 Stiff-Legged Ankle Hops | B2 Single Leg Hops | BM | 4
(for Single Leg Hops 2 forward-backward / 2 side-to-side) |
6 | 60 | |
| C1 BB Back Squat | C1 BB Hip Thrusts | 80% | 4 | 6 | 15 | |
| C2 BB Bench Press | C2 BB Military Press | 80% | 4 | 8 | 120 | |
| D1 BB Deadlift | D1 DB Split Squat | 80% | 4 | 8 | 15 | |
| D2 DB Row | D2 Pulldowns | 80% | 4 | 8 | 120 | |
| 6-8 | A1 Drop Jump (60 cm) | A1 Drop Jump (60 cm) | BM | 4 | 6 | 60 |
| A2 Single Leg Drop Jump to Broad Jump (continuous) | A2 Single Leg Drop Jump to Broad Jump (continuous) | BM | 4 | 6 | 60 | |
| B1 Single Leg Drop Jump | B1 Single Leg Drop Jump | BM | 4 | 6 | 60 | |
| B2 Single Leg Depth Jump to side-to-side jumps | B2 Single Leg Depth Jump to side-to-side jumps | BM | 4 | 6 | 60 | |
| C1 BB Back Squat | C1 BB Hip Thrusts | 85% | 3 | 6 | 15 | |
| C2 BB Bench Press | C2 BB Military Press | 85% | 3 | 6 | 120 | |
| D1 BB Deadlift | D1 DB Split Squat | 85% | 3 | 8/6 | 15 | |
| D2 DB Row | D2 Pulldowns | 85% | 3 | 6/8 | 120 |