Table 1 Training schedule from day 1 to day 6 for both the cherry juice and placebo trial weeks

Testing battery

Weights

Swim set

Weights

Training

Weights

Testing battery

VJ

Sumo deadlift^A

Kick set

Back squat^A

Swim set (3.3 km)

Barbell step-up^A

VJ

10 m sprint

Bench press^A

Freestyle

Push press dumbbell

Passing

Dumbbell bench press^A

10 m sprint

RST

Bench throw in smith machine^B

Breaststroke

Push press medicine ball^D

Game play

Bench pull: drop & catch^E

RST

WIST

Medicine ball chest pass

Backstroke

Pallof press^A

Shoulder external rotation^F

WIST

Chin-ups^A

(Total: 5 km, 90 min)

Single arm row^A

Kneeling chop^G

One arm kettlebell side bends^C

Oblique twist with kettlebell^C

(90 min)

Lateral pulldown^G

Training

Training

Rest

Training

Rest

Match simulation

-

Swim drills

Swim drills

Swim drills (1.8 km)

Warm-up

-

Passing drills

Passing drills

Medicine ball holds

8 × 5 min quarters

-

Leg strength

Leg strenght

Wrestling

Cool down

-

Shooting

Shooting

Game play

(60 min)

-

Game play

Game play

(90 min)

-

(120 min)

(90 min)

-