TRAINING PROGRAM

OFF SEASON / WEEK 1

DAY TRANING
METHOD
WORKOUT INTENSITY NOTE
MONDAY REPETATIONS
INTERVAL
1.WARM UP
- REFER VIDEO 8
- SLOW JOG 30 MINS

2.DYNAMIC WARM UP
- REFER VIDEO 1
3.DRILLS
- 20Mx
-30Mx!
-!0Mx3
-0Mx2 "SPRINT/PECUT#
[3 min rest between sets]
!.COOL DOWN
-REFER VIDEO $
%IG%
TEUSDAY ENDURANCE 1. DYNAMIC WARM UP
-REFER VIDEO 3
2. ENDURANCE TRANING-3 SET
- JOG 30MINS
-0Mx
-&0Mx3
-100Mx2
[3 min rest between sets]
3. COOL DOWN "FLE'I(ILITY#
-REFER VIDEO $
MODERATE
WED REST
T%URS CIRCIUT
TRANING
1.WARM UP
-REFER VIDEO 8
- SLOW JOG 30 MINS
2.DYNAMIC WARM UP
-REFER VIDEO 1
3.CIRCIUT TRANING "2 SET#
-DO 20 %IG% KNEE JUMP
-DO 30 SIT UP
-DO 30 PUS% UP
-DO 100 SKIPPINGS
)3 *+, -./0 1.02.., /.0/3
! COOL DOWN
-1 SLOW JOG
-REFER VIDEO $
%IG%
FRIDAY CORE
TRAINING
1.WARM UP
- REFER VIDEO 8
- SLOW JOG 30 MINS
2.DYNAMIC WARM UP
-REFER VIDEO 3
3.CORE TRAINING WIT% MEDICINE
(ALL
1.2&04 %ELL TOE TURN
2.SIDE TO SIDE %EAD MOVING
3.(ETWEEN LEG T%ROW
!.OVER%EAD T%ROW
.SEATED TWIST
COOL DOWN "FLE'I(ILITY#
- REFER VIDEO $
SAT REST
SUNDAY ACTIE REST
TRAINING PROGRAM
OFF SEASON / WEEK 2
DAY TRANING
METHOD
WORKOUT INTENSITY NOTE
MONDAY FART%LEK 1.WARM UP
- REFER VIDEO 8
- JOG 10 MINS
2.DYNAMIC WARM UP
- REFER VIDEO 3
3.RUNNING OF VARY SPEED"REP !#
- STRIDE 0M x
- SLOW JOG 0M x
- SPRINT 0M x
- RACE WALK 0M x
[3 min rest between sets]
!.COOL DOWN
-REFER VIDEO $
%IG%
TEUSDAY ENDURANCE 1. DYNAMIC WARM UP
-REFER VIDEO 1
2. ENDURANCE TRANING-3 SET
- JOG 30MINS
-0Mx$
-&0Mx!
-100Mx3
[3 min rest between sets]
3. COOL DOWN "FLE'I(ILITY#
- REFER VIDEO $
MODERATE
WED REST
T%URS PLYOMETRIC 1.WARM UP
-REFER VIDEO 8
- SLOW JOG 20 MINS
2.DYNAMIC WARM UP
-REFER VIDEO 3
3.PLYOMETRIC TRANING "3 SET#
-STANDING LONG JUMP
-LEFT 5 RIG%T LEG JUMP
-DOU(LE LEG %OP "VIDEO 2#
-JUMP 100 TIMES IN PLACE
)3 *+, -./0 1.02.., /.0/3
! COOL DOWN
-REFER VIDEO $
-1 SLOW JOG
%IG%
FRIDAY SPRINT
TEC%NI6UE
1.WARM UP
-RFER VIDEO 8
- SLOW JOG 30 MINS
2.DYNAMIC WARM UP
-REFER VIDEO 1
3. SPRINT TEC%INI6UE
7# S8-+,0 9-+::/; 30M <!0M /8-+,0 x
1M- "ee# t$ b%m&b%tt 'i(' x
1M)*+st "i," 'nees -=, x
1# 0*; -.:7x.9 /0-+9+,>< x
)27:? 17@? -.@AB.-CD 3 *+,3
COOL DOWN "FLE'I(ILITY#
-REFER VIDEO $
MODERATE
SAT REST
SUNDAY ACTIE REST
TRAINING PROGRAM
OFF SEASON / WEEK 3
DAY TRANING
METHOD
WORKOUT INTENSITY NOTE
MONDAY PLYOMETRIC 1.WARM UP
-REFER VIDEO 8
- JOG 30 MINS
2.DYNAMIC WARM UP
-REFER VIDEO 1
3.PLYOMETRIC TRAINING "REFER VIDEO &#
- RIG%T SIDE 8M x2
- LEFT SIDE 8M x2
- EIG-EAG FORWARD 8M x2
- EIG-EAG (ACKWARD 8Mx2
- SMALL LUNGE 8Mx2
- WIDE 5 NARROW 8Mx2
[3 min rest between sets]
!.COOL DOWN
-REFER VIDEO $
%IG%
TEUSDAY ENDURANCE 1. DYNAMIC WARM UP
-REFER VIDEO 3
2. ENDURANCE TRANING-3 SET
- JOG 30MINS
-0Mx$
-&0Mx!
-100Mx3
[3 min rest between sets]
3. COOL DOWN "FLE'I(ILITY#
-REFER VIDEO $
MODERATE
WED REST
T%URS PLYOMETRIC 1.WARM UP
-REFER VIDEO 8
- SLOW JOG 20 MINS
2.DYNAMIC WARM UP
-REFER VIDEO 1
3.PLYOMETRIC TRANING "3 SET# "VIDEO &#
-STANDING LONG JUMP
-WIDE AND %EEL IN AIR
-JUMP 100 TIMES IN PLACE
)3 *+, -./0 1.02.., /.0/3
! COOL DOWN
-REFER VIDEO $
-1 SLOW JOG
%IG%
FRIDAY SPRINT
TEC%NI6UE
1.WARM UP
-REFR VIDEO 8
- SLOW JOG 30 MINS
2.DYNAMIC WARM UP
-REFER VIDEO 3
3. SPRINT TEC%NI6UE
7# S8-+,0 9-+::/; 30M < /8-+,0 x
20M-%IG% KNEE RUN x "REFER VIDEO !#
20M- %IG% KNEE SKIP (OUND x "VIDEO #
1# 0*; -.:7x.9 /0-+9+,>< x3
)27:? 17@? -.@AB.-CD 3 *+,3
!.COOL DOWN "FLE'I(ILITY#
-REFER VIDEO $
%IG%
SAT REST
SUNDAY ACTIE REST
TRAINING PROGRAM -MOHD .A/URA0I 1IN MOHD DAUD2
OFF SEASON / WEEK !
DAY TRANING
METHOD
WORKOUT INTENSITY NOTE
MONDAY %IG% JUMP 2
ND
TO LAST STRIDE
DRILL
1.WARM UP
- JOG 30 MINS
2.DYNAMIC WARM UP
-REFER VIDEO
3. %IG% JUMP 2
ND
TO LAST STRIDE DRILL
- SKIPPING x 100 0+*./ "3 /.0/#
- REFER VIDEO $
[3 min rest between sets]
!.COOL DOWN
%IG%
TEUSDAY %IG% JUMP
APPROAC%
DRILLS
1. DYNAMIC WARM UP
-REFER VIDEO
2. %IG% JUMP APPROAC% DRILLS
- SKIPPING ' 100 0+*./ " /.0/#
- REFER VIDEO &
[3 min rest between sets]
3. COOL DOWN "FLE'I(ILITY#
MODERATE
WED REST
T%URS %IG% JUMP
RUNNING
TEC%NI6UE
DRILL 1
1.WARM UP
- SLOW JOG 20 MINS
2.DYNAMIC WARM UP
-REFER VIDEO
%IG% JUMP RUNNING TEC%NI6UE DRILL 1
- SKIPPING ' 100 0+*./ "$ /.0/#
-REFER VIDEO 8
)3 *+, -./0 1.02.., /.0/3
! COOL DOWN
-1 SLOW JOG
%IG%
FRIDAY %IG% JUMP
RUNNING
TEC%NI6UE
DRILL 2
1.WARM UP
- SLOW JOG 30 MINS
2.DYNAMIC WARM UP
-REFER VIDEO
%IG% JUMP RUNNING TEC%NI6UE DRILL 2
- SKIPPING ' 100 0+*./ "3 /.0/#
- REFER VIDEO F
3 *+, -./0 1.02.., /.0/3
!.COOL DOWN "FLE'I(ILITY#
%IG%
SAT REST
SUNDAY ACTIE REST