Table 3 Training design scheme.
Strengths training | Load | Sets | Reps/set | The interval between sets (s) |
|---|---|---|---|---|
Bench press | 70–75%1RM | 4 | 8–10 | 60 |
Hard pull | 70–75%1RM | 4 | 8–10 | 60 |
Deadlift | 25–35 kg | 5 | 4–6 | 120 |
Pull-up | − | 4 | Max | 60 |
Vaulting box | − | 4 | 6 | 60 |
Core strength exercises | 2.5–7.5 kg | 5 | 20 | 90 |
