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Table 2b

Weeks 5–8 strength phase.

Day 1 Strength phase Day 2 Strength phase
Weeks 9 10 11 12 Weeks 9 10 11 12
Warm up 5 minutes stationary bike Warm up 5 minutes stationary bike
Plyometric exercises Plyometric exercises
Front box jump 2 × 10 2 × 12 2 × 15 2 × 12 Front box jump 2 × 10 2 × 12 2 × 15 2 × 12
Jump from box 2 × 10 2 × 12 2 × 15 2 × 12 Jump from box 2 × 10 2 × 12 2 × 15 2 × 12
Lateral box jump 1 × 5 2 × 6 2 × 8 2 × 6 Lateral box jump 1 × 5 2 × 6 2 × 8 2 × 6
Explosive strength exercises Strength exercises
Single leg press throw 20% 2 × 5 30% 2 × 5 40% 2 × 5 30% 3 × 5 Single leg press throw 20% 2 × 5 30% 2 × 5 40% 2 × 5 30% 3 × 5
Strength exercises Strength exercises
Single leg, leg press 70% 3 × 8 75% 3 × 8 80% 3 × 6 75% 3 × 8 Single leg, leg press 70% 3 × 8 75% 3 × 8 80% 3 × 6 75% 3 × 8
Seated hip flexion 70% 3 × 8 75% 3 × 8 80% 3 × 6 75% 3 × 8 Seated hip flexion 70% 3 × 8 75% 3 × 8 80% 3 × 6 75% 3 × 8
Hypertrophy exercises Hypertrophy exercises
Leg extensions 50% 12 × 3 60% 10 × 3 65% 10 × 3 55% 12 × 3 Leg extensions 50% 12 × 3 60% 10 × 3 60% 10 × 3 55% 12 × 3
Leg extensions 50% 12 × 3 60% 10 × 3 65% 10 × 3 55% 12 × 3 Leg curls 50% 12 × 3 60% 10 × 3 60% 10 × 3 55% 12 × 3
Calve raise 50% 12 × 3 60% 10 × 3 65% 10 × 3 55% 12 × 3 Calve raise standing 50% 12 × 3 60% 10 × 3 60% 10 × 3 55% 12 × 3
Chest press 50% 12 × 3 60% 10 × 3 65% 10 × 3 55% 12 × 3 Chest press 50% 12 × 3 60% 10 × 3 60% 10 × 3 55% 12 × 3
Prone row 50% 12 × 3 60% 10 × 3 65% 10 × 3 55% 12 × 3 Prone row 50% 12 × 3 60% 10 × 3 60% 10 × 3 55% 12 × 3
Trunk stability     Trunk stability    
Abdominal curl up 2 × 10 2 × 12 2 × 15 3 × 12 Abdominal curl up 2 × 10 2 × 12 2 × 15 3 × 12
Bird dog 2 × 10 2 × 12 2 × 15 3 × 12 Bird dog 2 × 10 2 × 12 2 × 15 3 × 12
Recovery and cool down Recovery and cool down
Static stretching 2–3 × 30 seconds holds all muscle groups Static stretching 2–3 × 30 seconds holds all muscle groups   
Foam roller 3–5 minutes foam-rolling over all major muscle groups Foam roller 3–5 minutes foam-rolling over all major muscle groups   

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