Weeks | Resistance type | Sets | Repetitions per set | Time (sec) | Recovery (sec) | Target PRE* | Total time (mins) | Total No. reps |
---|---|---|---|---|---|---|---|---|
1-2 | Barefoot | 3 | 25-30 | 45 | 30 | 14-15 | 30 | 750-900 |
3-5 (alternating) | Small | 3 | 20-25 | 45 | 30 | 15-16 | 30 | 600-750 |
Small | 3 | 12 to 15 | 30 | 45 | 16-17 | 26 | 288-360 | |
6-8 and 12 | Small/Large | 3 | 14-20 | 45 | 30 | 16-17 | 30 | 420-600 |
9-11 and 13–16 (alternating) | Large | 3 | 14-20 | 45 | 30 | 16-18 | 30 | 420-600 |
Large | 3 | 12 to 15 | 30 | 45 | 16-18 | 26 | 288-360 |