Table 2 Training program.
Wk | Workshop | Sets | Repetitions | Set type | Rest (s) | Intensity |
|---|---|---|---|---|---|---|
1–2 | PT: MB* chest pass, MB slams, seated throw circuit, lying MB drop | 3 | 10 | CS: 2 × 5, TS: 1 × 10 | CS: 30/60, TS: 90 | ME |
RT: barbell bench press, shoulder press, dumbbell front rise, cable pulldowns | 3 | 10 | CS: 2 × 5, TS: 1 × 10 | CS: 30/60, TS: 90 | RM | |
3–4 | PT: MB chest pass, MB slams, seated throw circuit, lying MB drop | 3 | 12 | CS: 2 × 6, TS: 1 × 12 | CS: 30/60, TS: 90 | ME |
RT: barbell bench press, shoulder press, dumbbell front rise, cable pulldowns | 3 | 12 | CS: 2 × 6, TS: 1 × 12 | CS: 30/60, TS: 90 | RM | |
5–6 | PT: MB chest pass, MB slams, seated throw circuit, lying MB drop | 4 | 10 | CS: 2 × 5, TS: 1 × 10 | CS: 30/60, TS: 90 | ME |
RT: barbell bench press, shoulder press, dumbbell front rise, cable pulldowns | 4 | 10 | CS: 2 × 5, TS: 1 × 10 | CS: 30/60, TS: 90 | RM | |
7–8 | PT: MB chest pass, MB slams, seated throw circuit, lying MB drop | 4 | 12 | CS: 2 × 6, TS: 1 × 12 | CS: 30/60, TS: 90 | ME |
RT: barbell bench press, shoulder press, dumbbell front rise, cable pulldowns | 4 | 12 | CS: 2 × 6, TS: 1 × 12 | CS: 30/60, TS: 90 | RM |
