## 2 Materials and Methods
### Research Design
#### Total Volume = Sets \(\times\) Repetitions per Set  
**Training Intensity (%HRmax):** Indicates the training load based on the percentage of maximal heart rate (HRmax). Maximal heart rate is commonly estimated using the following:  
\[\text{HRmax}=220\,-\,\text{Age}\]  
Training intensity during exercise is expressed as the percentage of this maximal value:  
\[\text{Training Intensity}=\text{HRmaxHRtraining}\times 100\%\]  
For example, for a 60-80% intensity range: Target HR Zone = [HRmax \(\times\) 0.60, \(\text{HRmax}\times\) 0.80]  
**Recovery HR Zone (bpm):** Represents the expected heart rate range during recovery intervals between sets or repetitions. This zone is generally lower than the target zone and typically corresponds to approximately 40-50% of HRmax.  
**Session Type:** Characterizes the nature and metabolic demand of the training session based on intensity and exercise modality. For example:  
\[\text{Aerobic Plyometric: 50-70% HRmax}\]  
\[\text{Moderate Plyometric: 70-80% HRmax}\]  
\[\text{High-Intensity Plyometric: }>\)80% HRmax  
This classification is based on heart rate intensity and reflects the training's physiological focus.  
\begin{table}
\begin{tabular}{c c c c c c c c} \hline \hline
**Week** & **Session** & **Repetitions** & **Sets** & \begin{tabular}{c} **Training Intensity** \\ **(\%HRmax)** \\ \end{tabular} & \
\begin{tabular}{c} **Target HR** \\ **Zone (bpm)** \\ \end{tabular} &
\begin{tabular}{c} **Recovery HR** \\ **Zone (bpm)** \\ \end{tabular} & **Session Type** \\ \hline \multirow{4}{*}{4} & 13 & 6 & 4 & 85 & 170–180 & 110–120 & High-Intensity Plyo \\ \cline{2-8}  & 14 & 6 & 5 & 85 & 170–180 & 110–120 & High-Intensity Plyo \\ \cline{2-8}  & 15 & 6 & 5 & 85 & 170–180 & 110–120 & High-Intensity Plyo \\ \cline{2-8}  & 16 & 6 & 6 & 85 & 170–180 & 110–120 & High-Intensity Plyo \\ \hline \multirow{4}{*}{5} & 17 & 6 & 3 & 75 & 150–160 & 110–120 & Moderate-High Plyo \\ \cline{2-8}  & 18 & 6 & 4 & 75 & 150–160 & 110–120 & Moderate-High Plyo \\ \cline{2-8}  & 19 & 6 & 5 & 75 & 150–160 & 110–120 & Moderate-High Plyo \\ \cline{2-8}  & 20 & 6 & 6 & 75 & 150–160 & 110–120 & Moderate-High Plyo \\ \hline \multirow{4}{*}{6} & 21 & 7 & 4 & 80 & 160–170 & 110–120 & Intensive Reaction Plyo \\ \cline{2-8}  & 22 & 7 & 4 & 80 & 160–170 & 110–120 & Intensive Reaction Plyo \\ \cline{2-8}  & 23 & 7 & 5 & 80 & 160–170 & 110–120 & Intensive Reaction Plyo \\ \cline{2-8}  & 24 & 7 & 6 & 80 & 160–170 & 110–120 & Intensive Reaction Plyo \\ \hline \multirow{4}{*}{7} & 25 & 8 & 3 & 85 & 170–180 & 110–120 & High-Intensity Plyo \\ \cline{2-8}  & 26 & 8 & 4 & 85 & 170–180 & 110–120 & High-Intensity Plyo \\ \cline{2-8}  & 27 & 8 & 5 & 85 & 170–180 & 110–120 & High-Intensity Plyo \\ \cline{2-8}  & 28 & 8 & 6 & 85 & 170–180 & 110–120 & High-Intensity Plyo \\ \hline \multirow{4}{*}{8} & 29 & 7 & 4 & 80 & 160–170 & 110–120 & Intensive Reaction Plyo \\ \cline{2-8}  & 30 & 7 & 5 & 80 & 160–170 & 110–120 & Intensive Reaction Plyo \\ \cline{1-1} \cline{2-8}  & 31 & 7 & 5 & 80 & 160–170 & 110–120 & Intensive Reaction Plyo \\ \cline{1-1} \cline{2-8}  & 32 & 7 & 6 & 80 & 160–170 & 110–120 & Intensive Reaction Plyo \\ \hline \hline \end{tabular}  
* Notes: Week: Refers to the temporal unit of the training program. Weeks are structured to allow progressive overload and adequate recovery throughout the training process (No calculation formula as this is a time-based organizational unit). Session: Denotes an individual training event within a weekly program. Each session comprises specific exercises and parameters (No calculation formula; an organizational concept). Repetitions: Defined as the number of consecutive executions of a particular exercise movement. The number of repetitions is used to quantify training load. Sets: Refers to groups of repetitions performed sequentially. Sets are used to increase training volume. Training volume is calculated by multiplying the number of sets by repetitions per set.  
\end{table}
Table 3: _Cont._