Week |
Training 1 |
Training 2 |
Training 3 |
1 |
Unstable surface training |
Hypertrophy |
Light intensity |
2 |
Unstable surface training |
Hypertrophy |
Light intensity |
3 |
Unstable surface training |
Hypertrophy |
Light intensity |
4 |
Unstable surface training |
Hypertrophy |
Light intensity |
5 |
Maximal strength |
Hypertrophy |
Light intensity |
6 |
Maximal strength |
Unstable surface training |
Hypertrophy |
7 |
Maximal strength |
Light intensity |
Unstable surface training |
8 |
Maximal strength |
Power |
Light intensity |
9 |
Power |
Maximal strength |
Unstable surface training |
10 |
Power |
Unstable surface training |
Power |
11 |
Power |
Maximal strength |
Light intensity |
12 |
Power |
Unstable surface training |
Power |