Effect of a program of short bouts of exercise on bone health in adolescents involved in different sports: the PRO-BONE study protocol

Table 1 Plyometric jump training progression

Level	Exercise	Ankle weights (kg)	Repetitions	³Sets/day (⁴rest)	⁵Trainings/week	Jumps/week
1	¹CMJ	-	10	3	3	180
	²SJ	-	10	3	3	180
Total level 1 (12 weeks)					180 x 12 =	2160
2	CMJ	1	10	4	3	240
	SJ	1	10	4	3	240
Total level 2 (12 weeks)					240 x 12 =	2880
3	CMJ	2.5	10	4	4	320
	SJ	2.5	10	4	4	320
Total level 3 (12 weeks)					320 x 12 =	3840
Total intervention (36 weeks)						8880

¹Countermovement jump, ²Squat jump, ³1 set = 10 CMJ + 10 SJ, ⁴Rest between sets = 30 seconds.
Rest between exercises = 1 minute, ⁵When 3 sets/day, jumps will be performed in the morning before going to school (1 set), after school (1 set) and before going to bed (1 set). When 4 series, jumps will be performed in the morning before going to school (1 set), after school (2 sets) and before going to bed (1 set).

ISSN: 1471-2458