Example training plan
The training plan below is an example of how training can be planned over the course of a week. It is only a help. Even experienced top athletes are not dogmatists who follow a strict training plan. The endurance training should be tailored to the individual sport. 1st week 2nd week 3rd week 4th week
- Monday: 60 min strength training
- Tuesday: –
- Wednesday: 45 min Endurance
- Thursday: 30 min stretching
- Friday: 60 min strength training
- Saturday: –
- Sunday: –
- Monday: 45 min Endurance
- Tuesday: –
- Wednesday: 60 min strength training
- Thursday: 30 min stretching
- Friday: –
- Saturday: –
- Sunday: 60 min strength training
- Monday: 30 min stretching
- Tuesday: 45 min Endurance
- Wednesday: 60 min strength training
- Thursday: –
- Friday: 60 min strength training
- Saturday: –
- Sunday: 30 min stretching
- Monday: 60 min strength training
- Tuesday: 45 min Endurance
- Wednesday: 60 min strength training
- Thursday: –
- Friday: 30 min stretching
- Saturday: –
- Sunday: 60 min strength training
within the strength training: Total: 23 sets, 45 min
- Latissimus move:15 repetitions3 sets1 min break
- 15 repetitions
- 3 sets
- 1min break
- Bench press:15 repetitions3 sets1 min pause
- 15 repetitions
- 3 sets
- 1min break
- Biceps Curl:15 repetitions3 sets1 min pause
- 15 repetitions
- 3 sets
- 1min break
- Abdominal Crunch:static 45 sec4 sets1 min break
- Static 45 sec
- 4 sets
- 1min break
- Hyperextension:static 45 sec4 records1 min pause
- Static 45 sec
- 4 sets
- 1min break
- Leg press:12 repetitions3 sets1 min break
- 12 repetitions
- 3 sets
- 1min break
- Iliopsoa training:20 repetitions3 sets1 min break
- 20 repetitions
- 3 sets
- 1min break
- 15 repetitions
- 3 sets
- 1min break
- 15 repetitions
- 3 sets
- 1min break
- 15 repetitions
- 3 sets
- 1min break
- Static 45 sec
- 4 sets
- 1min break
- Static 45 sec
- 4 sets
- 1min break
- 12 repetitions
- 3 sets
- 1min break
- 20 repetitions
- 3 sets
- 1min break
