| 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 |
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