Table 1 Details of the training programs
Duration | Program | Stage 1 | Stage 2 | Stage 3 |
|---|---|---|---|---|
Week 1–4 | Functional training | MB wood chop Side T plank BP compound row | MB ABC squat BP staggered stance fly BP staggered stance CLA row | Rope circles Vibration blade throw |
Control training | Light jogging Arm circles Wrist flexes Shoulder rotations | Chest press Body-weight squat Push up Sit up Leg curl Knee lifts | Upper body stretch Shoulder stretch Waist stretch Lower body stretch | |
Week 5–8 | Functional training | BP low-to-high chop DB single-arm diagonal fly rotation BP staggered stance CLA compound row | DB lateral reaching lunge T push up DB staggered-stance bent-over single-arm row | X-up SB rollout Rope circles Vibration blade throw |
Control training | Light jogging Arm circles Wrist flexes Shoulder rotations | Shoulder press Roll up Squat jump Push up bicep curl Leg curl Knee lifts | Upper body stretch Shoulder stretch Waist stretch Lower body stretch | |
Week 9–12 | Functional training | DB lateral reaching lunge Skater BP low-to-high chop MB rotational throw: perpendicular | BP high-to-low chop MB overhead side-to-side slam BP swim MB overhead slam BP high-to-low chop MB overhead side-to-side slam | Single-leg CLA anterior reach Rope circles Vibration blade throw |
Control training | Light jogging Arm circles Wrist flexes Shoulder rotations | Chest and shoulder press Roll up Split squat Push up bicep curl Lunge jump Standing calf raise | Upper body stretch Shoulder stretch Waist stretch Lower body stretch |