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Table 2 Training prescription week by week
| 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 |
