Table 1. Detailed description of functional (FT) and traditional (TT) training sessions.
FT 1° block 2° block 3° block 4° block
Preparation for movement with mobility exercises for the shoulder, lumbar, thoracic spine, hip, and ankle joints Sessions 1-18 Sessions 18-36 Sessions 1-18 Sessions 18-36 High intensity activities.For example, interval race, fun games. and tug of war
Ascending and descending steps Step jump Deadlift with Kettlebell Deadlift with sandbag
Alternating waves (rope) Alternating waves (rope) Rowing with suspension tape Rowing with suspension tape
Sit and lift the bench 40cm Squat with kettlebell
Medicine ball throws on the ground Medicine ball throws on the wall Adduction of upper limbs with elastic Push-ups on the bench 60cm
Farme’rs walk (kettlebells) Farmer’s walk (kettlebells)
Movement between cones Run and jump between cones Rowing with elastic bands Rowing with elastic bands and knee elevation
Bilateral pelvic elevation One-sided pelvic elevation
Linear agility ladder Lateral agility ladder Front plank on the bench 40cm Front plank on the step 15cm
Total time:5 min., 3-5 exercises per joint, 1 set of 8 seconds Total time:15 min, 5exercises, 3 sets of 30 s, 1 min by exercise, density 1/1. OMINI-GSE: 6-7 Total time:15 min, 5exercises, 3 sets of 30 s, 1 min by exercise, density 2/1. OMINI-GSE: 6-7 Total time:20 min., 8 exercises, 2 sets of 8-12 repetitions, 1 min per station, density 1/1.OMINI-GSE: 7-9 Total time:20 min., 8 exercises, 2 sets of 8-12 repetitions, 1 min per station, density 1/1.OMINI-GSE: 7-9 Total time: 5 min., 5-8 efforts, density of 1/1. OMINI-GSE:8-9
TT Preparation for movement with mobility exercises for the shoulder, lumbar, thoracic spine, hip, and ankle joints Continuous walking on a 100 meter course Continuous walking on a 100 meter course Smith Squat Free Squat High intensity activities.For example, interval race, fun games.and tug of war
Seated row Seated row
Leg press 45° Knee extension
Chest press Bench press
Knee flexion with the leg curl device Unilateral knee flexion
Lat pull down (supine grip) Lat pull down (neutral grip)
Standing calf rise Seated calf rise
Stiff leg deadlift Sit up
Total time:5 min., 3-5 exercises per joint, 1 set of 8 seconds Total time:15 min.OMINI-GSE:6-7 Total time:15 min.OMINI-GSE:6-7 Total time:20 min., 8 exercises, 2 sets of 8-12 repetitions, 1 min per station, density 1/1.OMINI-GSE: 7-9 Total time:20 min., 8 exercises, 2 sets of 8-12 repetitions, 1 min per station, density 1/1.OMINI-GSE: 7-9 Total time:5 min., 5-8 efforts, density of 1/1. OMINI-GSE:8-9