TUESDAY 24.12.2024 - force:
1.Forward arm bends (push-ups) - 5 series of 20 repetitions (1 minute rest between series)
2.Forward bends from lying on your back (abdominals) - 5 series of 30 repetitions (1 minute break between series.
3. forward back - 5 series of 30 repetitions (1 minute interval between series)
4. jump squat - 5 series of 15 repetitions (1 minute rest between series)
5.Additional exercise if possible - pull-ups - 4 sets of 8 repetitions (1 minute break between sets) - 2 pull-ups and 2 pull-downs
WEDNESDAY 25.12.2024 - endurance:
20 minutes of continuous running (park, pitch)
200 throwing entries for any technique or techniques in series of 20-50 repetitions - interval between series of 45 seconds
THURSDAY 26.12.2024 - force:
1.Forward arm bends (push-ups) - 5 series of 20 repetitions (1 minute rest between series)
2.Forward bends from lying on your back (crunches) - 5 series of 30 repetitions (1 minute break between series)
3. forward back - 5 series of 30 repetitions (1 minute interval between series)
4. jump squat - 5 series of 15 repetitions (1 minute rest between series)
5.Additional exercise if possible - pull-ups - 4 sets of 8 repetitions (1 minute break between sets) - 2 pull-ups and 2 pull-downs
FRIDAY 27.12.2024
300 throwing entries for any technique or techniques in series of 20-50 repetitions - breaks between series of 45 seconds
SATURDAY 28.12.2024 - force:
1.Forward arm bends (push-ups) - 5 series of 20 repetitions (1 minute rest between series)
2.Forward bends from lying on your back (crunches) - 5 series of 30 repetitions (1 minute break between series)
3. forward back - 5 series of 30 repetitions (1 minute interval between series)
4. jump squat - 5 series of 15 repetitions (1 minute rest between series)
5.Additional exercise if possible - pull-ups - 4 sets of 8 repetitions (1 minute break between sets) - 2 pull-ups and 2 pull-downs
SUNDAY 29.12.2024 - rest
MONDAY 30.12.2024 - training at the club (Gwarna) 17.30-19.00 - technique
TUESDAY 31.12.2024 - force:
1.Forward arm bends (push-ups) - 5 series of 20 repetitions (1 minute rest between series)
2.Forward bends from lying on your back (abdominals) - 5 series of 30 repetitions (1 minute break between series.
3. forward back - 5 series of 30 repetitions (1 minute interval between series)
4. jump squat - 5 series of 15 repetitions (1 minute rest between series)
5.Additional exercise if possible - pull-ups - 4 sets of 8 repetitions (1 minute break between sets) - 2 pull-ups and 2 pull-downs
WEDNESDAY 01.01.2025 - endurance:
20 minutes of continuous running (park, pitch)
200 throwing entries for any technique or techniques in series of 20-50 repetitions - interval between series of 45 seconds
THURSDAY - training at the club 18.30-20.00