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Table 1 Training protocol

From: Effects of acute carbohydrate ingestion on anaerobic exercise performance

Exercise Intensity Sets Reps Followed by seconds of rest
Speed Work
 Max Broad Jump Max 5 1 30 s between reps
 Broad Jump + 9-m Sprint Max 4 1 45 s between reps
 Overhead Medicine Ball Toss + 18-m Sprint Max 4 1 60 s between reps
 27-m Sprint Max 2 1 60 s between reps
Resistance Training
 Hang Clean
  50 % - Max 1 5 60 s between sets
55 % - Max 1 4 60 s between sets
60 % - Max 1 4 60 s between sets
65 % - Max 1 4 60 s between sets
70 % - Max 1 4 60 s between sets
 Front Squat/Box Jump
  45 % - Max 1 8 60 s between sets
65 % - Max 1 5 30 s between sets
24″ Box Jump 1 5 90 s between sets
70 % - Max 1 5 30 s between sets
24″ Box Jump 1 5 90 s between sets
80 % - Max 1 3 30 s between sets
24″ Box Jump 1 5 90 s between sets
85 % - Max 1 3 150 s between sets
90 % - Max 1 2 150 s between sets
60 % - Max 1 8 180 s between sets
 Dumbbell Bench Press
  60 % - Max 1 10 60 s between sets
65 % - Max 1 10 60 s between sets
70 % - Max 1 10 60 s between sets
73 % - Max 1 Failure 60 s between sets
 Barbell Bent-Over Row
  60 % - Max 1 10 60 s between sets
65 % - Max 1 10 60 s between sets
70 % - Max 1 10 60 s between sets
73 % - Max 1 Failure 60 s between sets
 Barbell Reverse Lunge with Front Squat Grip
  55 % - Max 2 12 30 s between sets
65 % - Max 2 12 30 s between sets
70 % - Max 2 12 30 s between sets
 Single Arm Shoulder Press
  65 % - Max 2 10 30 s between sets
70 % - Max 2 10 30 s between sets
 Dumbbell Biceps Curl
  60 % - Max 2 10 45 s between sets
60 % - Max 1 Failure 45 s between sets
 Dumbbell Overhead Triceps Extension
  60 % - Max 2 10 45 s between sets
60 % - Max 1 Failure 45 s between sets
Agility/Shuttle Runs
 Two Foot Line Jumps Max 3 10 s 45 s between sets
 137-m shuttle Max 1 1 30 s between sets
 137-m shuttle Max 2 1 120 s between sets