Table 4
Progression in the weighted jumps
| Weeks | Weighted jumps | |||||||||||||
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | |
| Series x repetitions | Multi-jumps | 4×10 | 4×10 | 5×10 | 5×10 | 5×10 | 5×10 | 5×10 | ||||||
| Load | Without added external load | Progression from a minimum of 3-5 to a maximum up to 5-7 kg (increases of .5-1.5 kg/week) | ||||||||||||
