Table 1. Exercise selection and loading parameters for an ascending complex training program. 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 W – weeks; 1RM – one repetition maximum; BM – body mass; BB – barbell; DB – dumbbells.