2.4. Training Protocol
The present study was registered on clinicaltrials.gov with the ID number NCT04663633. The program involved exercises challenging the gymnasts’ core stability and postural control, and it included SSC explosive strength exercises executed with specific RG elements and postures (Participants in the EG were encouraged to hollow their navels while exhaling during each repetition of the CS exercises. They had to perform each repetition simultaneously with the breathing cycle, and they kept their lumbopelvic area neutral and stable while performing RG specific jumps and balance elements. The functional integrated CPT program contained three blocks. The first block consisted of a specific CS and plyometric skill circuit using cones, hurdles, and unstable surfaces. The second block included plyometric exercises involving RG jumps and balances combined with CS actions. Finally, the third block consisted of CS exercises in prone, supine, and side positions on the floor, combining specific balance poses that place demands on the core, as well as standing-up balances, with a series of jumps. We selected three different leaps (scissors, stag from assemble, and split leap) and three balances (passé, side with help, and arabesque) all of which are very common in novice-to-intermediate RG. These specific exercises are intended to convert the integrated CPT into sport-specific functional training, and they were selected to encompass various lower limb position planes and different techniques. It is advisable to employ exercises with the potential to challenge the core musculature, in all three planes and ranges of movement, to fully develop CS [Every session, participants rated their internal perceived intensity in the rate of perceived exertion session scale (sRPE). The sRPE is a valid method of quantifying the effects of a training session through the assessment of the internal training load that can be applied in a wide variety of exercises [During sessions, the EG and the CG did their general warm-up simultaneously, which consisted of approximately 30 min of general activation and stretching exercises. After that, the EG did the CPT program, while the CG completed their regular conventional RG-specific warm-up, combining traditional flexibility, strength, and abdominal exercises, all aimed at RG body techniques (splits, bridges, leg kicks, body waves, v abs, candlesticks, feet work, etc.) (detailed RG warm-up exercises and training load are shown in The integrated functional CPT protocol was included in the competitive macrocycle (second half of the season) with a frequency of three times per week, as suggested previously [