Table 2. Exercise selection and loading parameters for a descending complex training program. 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 W – weeks; 1RM – one repetition maximum; BM – body mass; BB – barbell; DB – dumbbells.