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 |