Table 1 The training program in 10 weeks
| Weeks | Time of activity (s) | Time of active rest (s) | Frequency | Time of protocol (min) | The total duration of activity (main activity, warm-up the cooling) (min) | |
|---|---|---|---|---|---|---|
| Protocol 40-m shuttle run | First and second | 30 | 30 | 4 | 4 | 24 |
| Third and fourth | 30 | 30 | 5 | 5 | 25 | |
| Fifth and sixth | 30 | 30 | 6 | 6 | 26 | |
| Seventh and eighth | 30 | 30 | 7 | 7 | 27 | |
| Ninth and tenth | 30 | 30 | 8 | 8 | 28 |