Time | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
---|---|---|---|---|---|---|---|
AM | Injury specification preparation Isometric strength + jump-landing preparation | Injury specification preparation Dynamic strength + BFR-RE (80% LOP) | Upper body strength + stability Recovery + treatment | Injury specification preparation Isometric strength + jump-landing preparation | Injury specification preparation Dynamic strength + BFR-RE (80% LOP) | Upper body strength + stability Recovery + treatment | Off |
PM | BFR-AR (Bike) (5×3 min — 1 min AR) (40% LOP) | Anti-gravity treadmill running 5×3 min at 80% BW 13 km/hour | Off | BFR-AR (Bike) (5×3 min — 1 min AR) (40% LOP) | Anti-gravity treadmill running 5×3 min at 80% BW 13.5 km/hour | Off | Off |
AR, active recovery; BFR-AR, blood-flow restriction aerobic exercise; BFR-RE, blood-flow restriction resistance exercise; BW, body weight; km/hour, kilometres per hour; LOP, limb occlusion pressure.