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 |