| |
Week 1
|
Week 2
|
Week 3
|
Week 4
|
Week 5
|
|---|
|
Working time (s)
|
40 s
|
35 s
|
30 s
|
25 s
|
20 s
|
|
Rest between exercises (s)
|
120 s
|
105 s
|
90 s
|
75 s
|
60 s
|
|
Rest between sets (s)
|
120 s
|
105 s
|
90 s
|
75 s
|
60 s
|
|
Number of sets
|
3
|
4
|
4
|
5
|
5
|
|
BS workload
|
60% 1RM
|
based on RPE
|
based on RPE
|
based on RPE
|
based on RPE
|
|
SU workload
|
free
|
based on RPE
|
based on RPE
|
based on RPE
|
based on RPE
|
|
LJL workload
|
free
|
based on RPE
|
based on RPE
|
based on RPE
|
based on RPE
|
- BS back squat, SU barbell step up, LJL loaded jumping lunge, 1RM one-repetition maximum, RPE rating of perceived exertion, s seconds
