OFF SEASON TRAINING PLAN

MON TUES WEDN THURS FRI SATUR SUNDAY

Week1 Jogging/ Home based Rest Core Skipping/ Jogging/ Core
skipping circuit control easy Skipping control /
rope stability jogging (2 X 50) jogging
(2 X 50) -6 (2 X 50) (2 X 50)
exercises
Week Home Body weight Rest Home Jogging/ Home Core
2 based strengthening based skipping based Control
circuit -8 exercises circuit rope (2 X circuit stability
50) -6 exercises
Week Jogging/ Body weight Rest Core Jogging/ Jogging/ Core
3 skipping strengthening Control skipping skipping Control
rope (2 -8 exercises stability rope (2 X rope (2 stability
X 100) -6 100) X 100) -6 exercises
exercises
Week Home Body weight Rest Core Home Jogging/ Core
4 based strengthening Control based skipping control and
circuit -8 exercises stability circuit rope (2 body
and (2 x and (2 x X 100) weight
100) 50) combined
jumps jumps
Week Jogging/ Body weight Rest Core Jogging Running Core
5 Skipping strengthening Control session control and
(3 X -8 exercises stability (sprints) body
100) and (2 x 3x6 weight
50) combined
jumps
Week Home Body weight Rest Home jogging Running Core
6 based strengthening based session control and
circuit -8 exercises circuit body
and (3 x weight
100) combined
jumps
BODY WEIGHT STRENGTHENING

- Squat (2 x 20)
- Calf raises (2 x 15)
- Lunges (2 x 10)
- Side lunges (2 x 10 each leg)
- Bench / plank (5 x 10 hold 30 sec)
-