Daily Training Schedule

Week of:

85% - 100% Intensity, Working on Strength

May 9

5/9

5/10

5/11

5/12

5/13

5/14

5/15

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

Friday (Competition)

SATURDAY

SUNDAY

Jogging

Dynamic Streching Upward Stretch

Shoulder Stretch
Hug Yourself
Kneeling Forearm Stretch
Hamstring Stretch
Quadriceps Stretch
Calf Stretch
Spinal Twist

Dynamic Streching
Upward Stretch
Shoulder Stretch
Hug Yourself
Kneeling Forearm Stretch
Hamstring Stretch
Quadriceps Stretch
Calf Stretch
Spinal Twist

REST

Dynamic Streching Upward Stretch

Shoulder Stretch
Hug Yourself
Kneeling Forearm Stretch
Hamstring Stretch
Quadriceps Stretch
Calf Stretch
Spinal Twist

Warm up Jog

REST

8:00 a.m - 8:20

a.m

Dynamic Streching Upward Stretch

Shoulder Stretch
Hug Yourself
Kneeling Forearm Stretch
Hamstring Stretch
Quadriceps Stretch
Calf Stretch
Spinal Twist

8:20 a.m - 8:40

a.m

Dumbell Lunges: 2 sets of 12 reps/Lying

Hamstring Curls: 2 sets of 12 reps

Dumbbell Chest Press: 2 sets of 12 reps

Jump Squat: 3 sets of 10 reps

Jogging

Dumbbell Pullovers: 4 sets of 12 reps

8:40 a.m - 8:50

a.m

Jump Rope

Jump Rope

Jump Rope

Dumbbell Chest Press: 2 sets of 12 reps

Practise Hitting and

passing

8:50 a.m - 9:00

a.m

REST

REST

REST

REST

REST

9:00 a.m
Box Jumps 3 sets, 10 reps
9:30 a.m
12 p.m
12:30 p.m
1 p.m

Lat Pulldowns: 3 sets of 8 reps

Dumbbell Lunges: 2 sets of 12

reps/Lying Hamstring Curls: 2 sets of
Crunches on Stability Ball: 3 sets of 20 reps 12 reps

Dumbbell Pullovers: 4 sets of 12 reps

Jump Rope

REST

Exhibition Match

REST

Exhibition Match 9 a.m 10 a.m

REST

REST

Jump Squat: 3 sets of 10 reps

Crunches on Stability Ball: 3 sets of 20 reps Dumbbell Front Raises: 2 sets of 12 reps Dumbbell Front Raises: 2 sets of 12 reps

Dumbbell Pullovers: 4 sets of 12 reps

Dumbbell Chest Press: 2 sets of 12 reps

Dumbbell Front Raises: 2 sets of 12 rep

REST

REST

Crunches on Stability Ball: 3 sets of 20 reps

Jump Squat: 3 sets of 10 reps

Exhibition Match 1p.m 2p.m

REST

Dumbell Lunges: 2 sets of 12 reps/Lying

Hamstring Curls: 2 sets of 12 reps

REST

REST

Lat Pulldowns: 3 sets of 8 reps

REST

REST

Dumbbell Chest Press: 2 sets of 12 reps

1928 cal

2164 cal

Dumbbell Front Raises: 2 sets of 12 reps

Dumbbell Pullovers: 4 sets of 12 reps

Dumbbell Pullovers: 4 sets of 12 reps

Tricep Pushdowns: 4 sets of 12 reps
Jump Squat: 3 sets of 10 reps

Tricep Pushdowns: 4 sets of 12 reps

Box Jumps 3 sets, 10 reps

Dumbell Lunges: 2 sets of 12 reps/Lying

Hamstring Curls: 2 sets of 12 reps
Tricep Pushdowns: 4 sets of 12 reps

Box Jumps 3 sets, 10 reps

Dumbbell Front Raises: 2 sets of 12 reps

2 p.m

Lat Pulldowns: 3 sets of 8 reps

Total Calories
Consumed

1750 cal

2440 cal

2568 cal

1578 cal

2036 cal

Total Calories
burned

1425 cal

1869 cal

2135 cal

1458 cal

2005 cal

0 cal

2155 cal

Balance

325 cal

571 cal

443 cal

120 cal

31 cal

1928 cal

11 cal