During the
testing periods, the athlete is subjected to 1 repetition maximum (1RM) tests
for all core and assistance exercises; apart from power clean and power snatch
which used 5RM tests and then had a 1RM estimated as the movement is high risk
when carrying out a maximal test. From these markers, the load could be established
for specific percentage allocated in the programme. This is possible due to the athlete's advanced training status.
The programme is broken down into an upper/lower split; and exercises follow a push/pull sequence.
During the lower session both assistance exercises (step up and calf raise are
both considered push exercises; however due to their performance enhancement
benefits were chosen over a ‘pull’ exercise. Power exercises were not taken
into consideration when separating push/pull exercises but are placed first in
the programme due to high skill level and demand on the central nervous system.
The
upper/lower and push/pull aspects of the plan allow the athlete to suitably
recover between sessions and between exercises to prevent fatigue.
Table 2. Lower body training plan and exercise order.
Table 3. Upper body training plan and exercise order.
Table 4. Pre-habilitation and core stability training plan and exercise order.
