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FITNESS (INTERVAL & SPEED (Types (Fartleks=15run/15jog/15walk=15 sets,…
FITNESS
INTERVAL & SPEED
Distance
Time
Build = 3 Sessions
Maintain 1-2 sessions
Types
ET=100-200m= 60%=30-90sec=10-20sets Rest 8-12 hours
IT=30-80m=80%=30-120sec=10-20sets Rest 36-48 Hours
Speed=20-40m=90%=2-4min=5-10sets
ATP-PC=20-80M=95%=2-5min=5-10 Rest 72 hours
5min/3min jogging=60%(1.2km/500m)=5 Sets
Fartleks=15run/15jog/15walk=15 sets
1 x per week
Rest between sessions
Between Games = 12 Hours
Between Skills sessions = 4 Hours
Between Fitness workouts = 24 Hours
Between Heavy Sessions = 48 Hours
POWER
Weights
Reps
Sets
Types
Yearly
In Season
Off Season
STRENGTH
Types
Multi Joint
Explosive movements
Progresive overload
Core Workout
Corrective Exercises
FITNESS
Amount of session
PLYOMETRICS