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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 |
