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3-4 month. Week 5-8
Method of training
All exercises are performed the following way: Power Ladder up. Each working approach the weight of the projectile increases, and the number of reps decreases accordingly.

Numbers are the number of reps (you can do +-3) number of numbers = number of sets

For example: 15/12/10/8 are 4 approaches, each for a certain number of times. In this case, 15 times the first approach, 12 times the second, 10 times the third, 8 times the fourth. Each approach increases the weight of the projectile by about 3-5%.

Example 2: 15/12 means two approaches. 15/12/8 means three approaches. All the rules are the same.

Example 3: If the numbers are the same, then the weight is the same 15/15/12/12. The first two sets are the same weight, the last two sets are different.
FULL BODY 1
1. Backward crossover strokes 15/12/12/8
Between legs rest from 1 to 2 minutes
2. Lunges on the spot 15/12/12/8
Between legs rest from 1 to 2 minutes
Dumbbell squat 15/12/12/8/8
Bench press 15/12/12/8/8
3. Superset
Torsion press 20/15/12/8
Swings to the side 15/12/12/8
4. Superset
FULL BODY 2
1. Split squat sprint 15/12/12/8
Between legs rest from 1 to 2 minutes
Sitting down dilutions 20/15/12/8/8
Upper block pull with narrow parallel 15/12/12/8/8
2. Superset
Dumbbell pull 15/12/12/8
Shin bends 15/12/12/8
3. Superset
4. Press "to socks" 20/20/20/20
FULL BODY 3
1. One-leg deadlift 15/12/12/8/8
Back supine stretches 20/15/12/8/8
Deadlift 15/12/12/8/8
2. Superset
Bench Press 15/12/12/8
Rear delta butterfly 20/15/12/8
3. Superset
Pulling rod 15/12/12/8
Leg Lift 20/20/20/20
4. Superset