Table 1 Progression characteristics of the 12-week training period
Training parameters | Phase 1 | Phase 2 | Phase 3 | |||
|---|---|---|---|---|---|---|
Weeks 1–3 | Week 4 | Weeks 5–7 | Week 8 | Weeks 9–11 | Week 12 | |
Total conditioning duration (min) | 36 | 24 | 38 | 26 | 38 | 26 |
Net exercise time (min) | 24 | 16 | 26 | 18 | 28 | 20 |
Net recovery time (min) | 12 | 8 | 12 | 8 | 10 | 6 |
Work-to-rest ratio | ~ 2:1 | ~ 2:1 | ~ 2.5:1 | ~ 2.5:1 | ~ 3:1 | ~ 3:1 |
Work interval (min) | 6 | 4 | 6.5 | 4.5 | 7 | 5 |
Rest interval (min) | 3 | 2 | 3 | 2 | 2.5 | 1.5 |
Number of exercises | 16 | 16 | 16 | 16 | 16 | 16 |
Sets | 4 | 4 | 4 | 4 | 4 | 4 |