 |
| |
| W | Training A | Training B | Intensity [1RM] |
Sets [n] | Reps [n] |
Rest [s] |
|---|---|---|---|---|---|---|
| 1-2 | A1 BB Back Squat | A1 BB Hip Thrust | 80% | 3 | 6 | 15 |
| A2 BB Bench Press | A2 BB Military Press | 80% | 3 | 8 | 120 | |
| B1 BB Deadlift | B1 DB Split Squats | 80% | 3 | 8/6 | 15 | |
| B2 DB Row | B2 Pulldowns | 80% | 3 | 6/8 | 120 | |
| C1 Stiff-Legged Ankle Hops | C1 Stiff-Legged Ankle Hops | BM | 4 | 6 | 60 | |
| C2 Depth Jump and Hold | C2 Depth Jump and Hold | BM | 4 | 6 | 60 | |
| D1 Depth Jump to Lateral Hop and Hold | D1 Depth Jump to Lateral Hop and Hold | BM | 4 | 6 | 60 | |
| D2 Depth Jump to Broad Jump and Hold | D2 Depth Jump to Broad Jump and Hold | BM | 4 | 6 | 60 | |
| 3-5 | A1 BB Back Squat | A1 BB Hip Thrust | 80% | 4 | 6 | 15 |
| A2 BB Bench Press | A2 BB Military Press | 80% | 4 | 8 | 120 | |
| B1 BB Deadlift | B1 DB Split Squats | 80% | 4 | 8 | 15 | |
| B2 DB Row | B2 Pulldowns | 80% | 4 | 8 | 120 | |
| C1 Single Leg Hops | C1 Stiff-Legged Ankle Hops | BM | 4 (for Single Leg Hops 2 forward-backward / 2 side-to-side) | 6 | 60 | |
| C2 Drop Jump (40 cm) | C2 Drop Jump (40 cm) | BM | 4 | 6 | 60 | |
| D3 Depth Jump to Lateral Hop and Hold | D3 Depth Jump to side-to-side jumps | BM | 4 | 6 | 60 | |
| D4 Depth Jump to Broad Jumps (continuous) | D4 Depth Jump to Broad Jumps (continuous) | BM | 4 | 6 | 60 | |
| 6-8 | A1 BB Back Squat | A1 BB Hip Thrust | 85% | 3 | 6 | 15 |
| A2 BB Bench Press | A2 BB Military Press | 85% | 3 | 6 | 120 | |
| B1 BB Deadlift | B1 DB Split Squats | 85% | 3 | 8/6 | 15 | |
| B2 DB Row | B2 Pulldowns | 85% | 3 | 6/8 | 120 | |
| C1 Drop Jump (60 cm) | C1 Drop Jump (60 cm) | BM | 4 | 6 | 60 | |
| C2 Single Leg Drop Jump | C2 Single Leg Drop Jump | BM | 4 | 6 | 60 | |
| D1 Single Leg Depth Jump to side-to-side jumps | D1 Single Leg Depth Jump to side-to-side jumps | BM | 4 | 6 | 60 | |
| D2 Single Leg Drop to Broad Jumps (continuous) | D2 Single Leg Drop Jump to Broad Jumps (continuous) | BM | 4 | 6 | 60 |