Individual training session design and progression of functional anaerobic exercises
| Week | Session | Exercises | Repetitions | Duration (s) | Intensity | Rest (s) |
|---|---|---|---|---|---|---|
| 1 | 1 | Step-ups; beanbag walk | 3 | 20 | Maximum | 100 |
| 2 | Lateral step-ups; 5 m sprint | 3 | 20 | Maximum | 100 | |
| 3 | Up and down stairs; shuttle sprint | 3 | 20 | Maximum | 100 | |
| 2 | 1 | Step-ups; obstacle course | 3 | 20 | Maximum | 100 |
| 2 | Step-ups sideways; agility run | 3 | 20 | Maximum | 100 | |
| 3 | Up and down stairs; 4 cone run | 3 | 20 | Maximum | 100 | |
| 3 | 1 | Step-ups; beanbag walk | 3 | 20 | Maximum | 100 |
| 2 | Lateral step-ups; 5 m sprint | 3 | 20 | Maximum | 100 | |
| 3 | Up and down stairs; shuttle sprint | 3 | 20 | Maximum | 100 | |
| 4 | 1 | Step-ups; obstacle course | 3 | 20 | Maximum | 100 |
| 2 | Step-ups sideways; agility run | 3 | 20 | Maximum | 100 | |
| 3 | Up and down stairs; 4 cone run | 3 | 20 | Maximum | 100 | |
| 5 | 1 | Step-ups; beanbag walk | 4 | 25 | Maximum | 100 |
| 2 | Lateral step-ups; 5 m sprint | 4 | 25 | Maximum | 100 | |
| 3 | Up and down stairs; shuttle sprint | 4 | 25 | Maximum | 100 | |
| 6 | 1 | Step-ups; obstacle course | 4 | 25 | Maximum | 100 |
| 2 | Step-ups sideways; agility run | 4 | 25 | Maximum | 100 | |
| 3 | Up and down stairs; 4 cone run | 4 | 25 | Maximum | 100 | |
| 7 | 1 | Step-ups; beanbag walk | 4 | 25 | Maximum | 100 |
| 2 | Lateral step-ups; 5 m sprint | 4 | 25 | Maximum | 100 | |
| 3 | Up and down stairs; shuttle sprint | 4 | 25 | Maximum | 100 | |
| 8 | 1 | Step-ups; obstacle course | 4 | 25 | Maximum | 100 |
| 2 | Step-ups sideways; agility run | 4 | 25 | Maximum | 100 | |
| 3 | Up and down stairs; 4 cone run | 4 | 25 | Maximum | 100 | |
| 9 | 1 | Step-ups; beanbag walk, obstacle course | 4 | 30 | Maximum | 90 |
| 2 | Lateral step-ups; 5 m sprint, agility run | 4 | 30 | Maximum | 90 | |
| 3 | Up and down stairs; shuttle sprint, 4 cone run | 4 | 30 | Maximum | 90 | |
| 10 | 1 | Step-ups; obstacle course, 5 m sprint | 5 | 30 | Maximum | 90 |
| 2 | Step-ups sideways; agility run, shuttle sprint | 5 | 30 | Maximum | 90 | |
| 3 | Up and down stairs; 4 cone run, beanbag walk | 5 | 30 | Maximum | 90 | |
| 11 | 1 | Step-ups; beanbag walk, obstacle course | 5 | 30 | Maximum | 90 |
| 2 | Lateral step-ups; 5 m sprint, agility run | 5 | 30 | Maximum | 90 | |
| 3 | Up and down stairs; shuttle sprint, 4 cone run | 5 | 30 | Maximum | 90 | |
| 12 | 1 | Step-ups; obstacle course, 5 m sprint | 5 | 30 | Maximum | 90 |
| 2 | Step-ups sideways; agility run, shuttle sprint | 5 | 30 | Maximum | 90 | |
| 3 | Up and down stairs; 4 cone run, beanbag walk | 5 | 30 | Maximum | 90 |