Table 1 BEP Program
Week | Programme |
|---|---|
1 | 2x30m walking lunges (2 × 10) |
2 | 3x30m walking lunges (3 × 10) |
3 | 3x30m walking lunges +1x30m triplings + droplunges) |
4 | 2x30m triplings + droplunges (2 × 10) |
5 | 3x30m triplings + droplunges (3 × 10) |
6 | 3x30m triplings + droplunges +1 × 30 m bounding |
7 | 2x20m bounding (+/− 7 jumps) |
8 | 3x20m bounding (+/− 7 jumps) |
9 | 4x20m bounding (+/− 7 jumps) |
10 | 3x30m bounding (+/−10 jumps) |
11 | 4x30m bounding (+/− 10 jumps) |
12 | 4x30m bounding (in the least possible jumps) |
13 untill end of competition | 3x30m bounding (in the least possible jumps) |