Phase | Warm upa | Exerciseb | Level | Repetitions | Sets a day (Restc) | Sessions a Week | Squats/Jumps a Week |
---|---|---|---|---|---|---|---|
1 | RAMP | BM-based Squat | 1 (1–4 wk) | 15 | 3 | 4 | 180 |
2 (5–8 wk) | 20 | 4 | 4 | 320 | |||
Total phase 1 (8 wk) | 2000 | ||||||
2 | RAMP | SJ | 1 (9–12 wk) | 10 | 3 | 3 | 90 |
2 (13–16 wk) | 15 | 3 | 4 | 180 | |||
3 (17–20 wk) | 20 | 4 | 4 | 320 | |||
Total phase 2 (12 wk) | 2360 | ||||||
3 | RAMP | CMJ | 1 (21–24 wk) | 10 | 3 | 3 | 90 |
2 (25–28 wk) | 12 | 3 | 4 | 144 | |||
3 (29–32 wk) | 15 | 3 | 4 | 180 | |||
4 (33–36 wk) | 20 | 4 | 4 | 320 | |||
Total phase 3 (16 wk) | 2936 | ||||||
Total intervention (36 wk) | 7296 |