Preparatory
Jun
x
July
x
Aug
x
Endurance
Strength
Off season
17/07 –
13/08
Sept
Oct
x
x
Nov
Dec
x
Jan
x
x
Week 1
Week 2
Fer
Mar
Apr
May
x
x
x
x
x
x
x
Week 3
Week 4
M T W T F S S M T W T F S S M T W T F S S M T W T F S S
Cardio
X
X
X
X
Resistance X
X
X
X
X
X
X
X
Reassess
X
SMR+Static
Warm up
Mon
Tue
+Adductors
+Latissimus
dorsi
+Erector
spinae
Light
Walking(10’)
17/07 – 23/07
Wed
Thur
+Hamstring
+Calf
+Cơ dép
+Cơ mác
+Piriformis
Bicycle 5’
Dynamic
Stretching
+Leg swing
front to
back
+90 Knee
down
+Lift & Chop
Core/ Balance/
Plyometric
+Assisted
Plank
+Single-leg
Balance
+Jump
down
+Side-plank
+ Bridge
+Single
balance reach
+Jump-down
Resistance
(Phase 1)
Cardio
Fullbody
Fri
+Levator
Scapulae
+Upper
Trapizeus
+Pectoral
Light
Walking
(10’)
+Leg swing
side to side
+Standing
bicycle
+Single
balance
reach
+Squat
jump
Fullbody
+Jumping
jack
+ Rope Jump
+Burpee
+Swimming
Sat
Sun