IN-SEASON
WEEK 1-6	MAINTENANCE PHASE
Post Match	Day 2	Day 3	Day 4	Day 5	Day 6	Match Day
Rest Day	Speed/Agility Training	Resistance Training	Interval Training	Resistance Training	Active Recovery	Match
	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
	and Stretch	and Stretch	and Stretch	and Stretch	and Stretch	and Stretch
	8 min	8 min	8 min	8 min	8 min	8 min
	Speed/Agility	Lower Body	Run	Upper Body	Flexibility and
	Circuit	5 Exercises	Walk-Jog-Sprint	5 Exercises	posture drills
	3 min/station	3 Sets x 6-8 reps	30sec-20sec-5sec	3 Sets x 6-8 reps	Self-Release
	24-27 min	90-120 sec rest	30 sec rest	90-120 sec rest	30 sec
	Ab workout	45 min	10 times	45 min	15 min
	10 min	Ab workout	Ab workout	Ab workout	Ab workout
	Cool-down and	10 min	10 min	10 min	10 min
	Static Stretching	Cool-down and	Cool-down and	Cool-down and	Cool-down and
	8 min	Static Stretching	Static Stretching	Static Stretching	Static Stretching
		8 min	8 min	8 min	8 min
OFF-SEASON 1
WEEK 1-4	HYPERTROPHY PHASE
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest Day	Resistance Training	Resistance Training	Rest Day	Resistance Training	Resistance Training	Active Recovery
	Dynamic warm-up	Dynamic warm-up		Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
	and Stretch	and Stretch		and Stretch	and Stretch	and Stretch
	8 min	8 min		8 min	8 min	8 min
	Upper Body	Lower Body		Upper Body	Lower Body	Flexibility and
	5 Exercises	5 Exercises		5 Exercises	5 Exercises	posture drills
	3-4 Sets x 8-12 reps	3-4 Sets x 8-12 reps		3-4 Sets x 8-12 reps	3-4 Sets x 8-12 reps	Self-Release
	60-90 sec rest	60-90 sec rest		60-90 sec rest	60-90 sec rest	30 sec
	45 min	45 min		45 min	45 min	15 min
	Ab workout	Ab workout		Ab workout	Ab workout	Ab workout
	10 min	10 min		10 min	10 min	10 min
	Cool-down and	Cool-down and		Cool-down and	Cool-down and	Cool-down and
	Static Stretching	Static Stretching		Static Stretching	Static Stretching	Static Stretching
	8 min	8 min		8 min	8 min	8 min
OFF-SEASON 1
WEEK 5-7	STRENGTH PHASE
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest Day	Resistance Training	Resistance Training	Rest Day	Resistance Training	Resistance Training	Active Recovery
	Dynamic warm-up	Dynamic warm-up		Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
	and Stretch	and Stretch		and Stretch	and Stretch	and Stretch
	8 min	8 min		8 min	8 min	8 min
	Upper Body	Lower Body		Upper Body	Lower Body	Flexibility and
	5 Exercises	5 Exercises		5 Exercises	5 Exercises	posture drills
	3-4 Sets x 5-8 reps	3-4 Sets x 5-8 reps		3-4 Sets x 5-8 reps	3-4 Sets x 5-8 reps	Self-Release
	90-180 sec rest	90-180 sec rest		90-180 sec rest	90-180 sec rest	30 sec
	45 min	45 min		45 min	45 min	15 min
	Ab workout	Ab workout		Ab workout	Ab workout	Ab workout
	10 min	10 min		10 min	10 min	10 min
	Cool-down and	Cool-down and		Cool-down and	Cool-down and	Cool-down and
	Static Stretching	Static Stretching		Static Stretching	Static Stretching	Static Stretching
	8 min	8 min		8 min	8 min	8 min
OFF-SEASON 1
WEEK 8-9	POWER PHASE
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest Day	Resistance Training	Speed/Agility Training	Resistance Training	Speed/Agility Training	Resistance Training	Active Recovery
	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
	and Stretch	and Stretch	and Stretch	and Stretch	and Stretch	and Stretch
	8 min	8 min	8 min	8 min	8 min	8 min
	Power	Speed/Agility	Power	Speed/Agility	Power	Flexibility and
	7-8 Exercises	Circuit	7-8 Exercises	Circuit	7-8 Exercises	posture drills
	3-4 Sets x 5-7 reps	3 min/station	3-4 Sets x 5-7 reps	3 min/station	3-4 Sets x 5-7 reps	Self-Release
	120-180 sec rest	24-27 min	120-180 sec rest	24-27 min	120-180 sec rest	30 sec
	80 min	Ab workout	80 min	Ab workout	80 min	15 min
	Ab workout	10 min	Ab workout	10 min	Ab workout	Ab workout
	10 min	Cool-down and	10 min	Cool-down and	10 min	10 min
	Cool-down and	Static Stretching	Cool-down and	Static Stretching	Cool-down and	Cool-down and
	Static Stretching	8 min	Static Stretching	8 min	Static Stretching	Static Stretching
	8 min		8 min		8 min	8 min
IN-SEASON
WEEK 1-13	MAINTENANCE PHASE
Post Match	Day 2	Day 3	Day 4	Day 5	Day 6	Match Day
Rest Day	Speed/Agility Training	Resistance Training	Interval Training	Resistance Training	Active Recovery	Match
	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
	and Stretch	and Stretch	and Stretch	and Stretch	and Stretch	and Stretch
	8 min	8 min	8 min	8 min	8 min	8 min
	Speed/Agility	Lower Body	Run	Upper Body	Flexibility and
	Circuit	5 Exercises	Walk-Jog-Sprint	6 Exercises	posture drills
	3 min/station	3 Sets x 6-8 reps	30sec-20sec-5sec	3 Sets x 6-8 reps	Self-Release
	24-27 min	90-120 sec rest	30 sec rest	90-120 sec rest	30 sec
	Ab workout	45 min	10 times	45 min	15 min
	10 min	Ab workout	Ab workout	Ab workout	Ab workout
	Cool-down and	10 min	10 min	10 min	10 min
	Static Stretching	Cool-down and	Cool-down and	Cool-down and	Cool-down and
	8 min	Static Stretching	Static Stretching	Static Stretching	Static Stretching
		8 min	8 min	8 min	8 min
OFF-SEASON 2
WEEK 1-3	HYPERTROPHY PHASE
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest Day	Resistance Training	Resistance Training	Rest Day	Resistance Training	Resistance Training	Active Recovery
	Dynamic warm-up	Dynamic warm-up		Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
	and Stretch	and Stretch		and Stretch	and Stretch	and Stretch
	8 min	8 min		8 min	8 min	8 min
	Upper Body	Lower Body		Upper Body	Lower Body	Flexibility and
	5 Exercises	5 Exercises		5 Exercises	5 Exercises	posture drills
	3-4 Sets x 8-12 reps	3-4 Sets x 8-12 reps		3-4 Sets x 8-12 reps	3-4 Sets x 8-12 reps	Self-Release
	60-90 sec rest	60-90 sec rest		60-90 sec rest	60-90 sec rest	30 sec
	45 min	45 min		45 min	45 min	15 min
	Ab workout	Ab workout		Ab workout	Ab workout	Ab workout
	10 min	10 min		10 min	10 min	10 min
	Cool-down and	Cool-down and		Cool-down and	Cool-down and	Cool-down and
	Static Stretching	Static Stretching		Static Stretching	Static Stretching	Static Stretching
	8 min	8 min		8 min	8 min	8 min
OFF-SEASON 2
WEEK 4-5	STRENGTH PHASE
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest Day	Resistance Training	Resistance Training	Rest Day	Resistance Training	Resistance Training	Active Recovery
	Dynamic warm-up	Dynamic warm-up		Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
	and Stretch	and Stretch		and Stretch	and Stretch	and Stretch
	8 min	8 min		8 min	8 min	8 min
	Upper Body	Lower Body		Upper Body	Lower Body	Flexibility and
	5 Exercises	5 Exercises		5 Exercises	5 Exercises	posture drills
	3-4 Sets x 8-12 reps	3-4 Sets x 8-12 reps		3-4 Sets x 8-12 reps	3-4 Sets x 8-12 reps	Self-Release
	60-90 sec rest	60-90 sec rest		60-90 sec rest	60-90 sec rest	30 sec
	45 min	45 min		45 min	45 min	15 min
	Ab workout	Ab workout		Ab workout	Ab workout	Ab workout
	10 min	10 min		10 min	10 min	10 min
	Cool-down and	Cool-down and		Cool-down and	Cool-down and	Cool-down and
	Static Stretching	Static Stretching		Static Stretching	Static Stretching	Static Stretching
	8 min	8 min		8 min	8 min	8 min
OFF-SEASON 2	2ND
WEEK 6-8	HYPERTROPHY PHASE
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest Day	Resistance Training	Resistance Training	Rest Day	Resistance Training	Resistance Training	Active Recovery
	Dynamic warm-up	Dynamic warm-up		Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
	and Stretch	and Stretch		and Stretch	and Stretch	and Stretch
	8 min	8 min		8 min	8 min	8 min
	Upper Body	Lower Body		Upper Body	Lower Body	Flexibility and
	5 Exercises	5 Exercises		5 Exercises	5 Exercises	posture drills
	3-4 Sets x 8-12 reps	3-4 Sets x 8-12 reps		3-4 Sets x 8-12 reps	3-4 Sets x 8-12 reps	Self-Release
	60-90 sec rest	60-90 sec rest		60-90 sec rest	60-90 sec rest	30 sec
	45 min	45 min		45 min	45 min	15 min
	Ab workout	Ab workout		Ab workout	Ab workout	Ab workout
	10 min	10 min		10 min	10 min	10 min
	Cool-down and	Cool-down and		Cool-down and	Cool-down and	Cool-down and
	Static Stretching	Static Stretching		Static Stretching	Static Stretching	Static Stretching
	8 min	8 min		8 min	8 min	8 min
OFF-SEASON 2	2ND
WEEK 9-10	STRENGTH PHASE
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest Day	Resistance Training	Resistance Training	Rest Day	Resistance Training	Resistance Training	Active Recovery
	Dynamic warm-up	Dynamic warm-up		Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
	and Stretch	and Stretch		and Stretch	and Stretch	and Stretch
	8 min	8 min		8 min	8 min	8 min
	Upper Body	Lower Body		Upper Body	Lower Body	Flexibility and
	5 Exercises	5 Exercises		5 Exercises	5 Exercises	posture drills
	3-4 Sets x 8-12 reps	3-4 Sets x 8-12 reps		3-4 Sets x 8-12 reps	3-4 Sets x 8-12 reps	Self-Release
	60-90 sec rest	60-90 sec rest		60-90 sec rest	60-90 sec rest	30 sec
	45 min	45 min		45 min	45 min	15 min
	Ab workout	Ab workout		Ab workout	Ab workout	Ab workout
	10 min	10 min		10 min	10 min	10 min
	Cool-down and	Cool-down and		Cool-down and	Cool-down and	Cool-down and
	Static Stretching	Static Stretching		Static Stretching	Static Stretching	Static Stretching
	8 min	8 min		8 min	8 min	8 min
OFF-SEASON 2	1ST
WEEK 11-12	POWER PHASE
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest Day	Resistance Training	Speed/Agility Training	Resistance Training	Speed/Agility Training	Resistance Training	Active Recovery
	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
	and Stretch	and Stretch	and Stretch	and Stretch	and Stretch	and Stretch
	8 min	8 min	8 min	8 min	8 min	8 min
	Power	Speed/Agility	Power	Speed/Agility	Power	Flexibility and
	7-8 Exercises	Circuit	7-8 Exercises	Circuit	7-8 Exercises	posture drills
	3-4 Sets x 5-8 reps	3 min/station	3-4 Sets x 5-8 reps	3 min/station	3-4 Sets x 5-8 reps	Self-Release
	120-180 sec rest	24-27 min	120-180 sec rest	24-27 min	120-180 sec rest	30 sec
	80 min	Ab workout	80 min	Ab workout	80 min	15 min
	Ab workout	10 min	Ab workout	10 min	Ab workout	Ab workout
	10 min	Cool-down and	10 min	Cool-down and	10 min	10 min
	Cool-down and	Static Stretching	Cool-down and	Static Stretching	Cool-down and	Cool-down and
	Static Stretching	8 min	Static Stretching	8 min	Static Stretching	Static Stretching
	8 min		8 min		8 min	8 min
OFF-SEASON 2	3RD
WEEK 13	STRENGTH PHASE
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest Day	Resistance Training	Resistance Training	Rest Day	Resistance Training	Resistance Training	Active Recovery
	Dynamic warm-up	Dynamic warm-up		Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
	and Stretch	and Stretch		and Stretch	and Stretch	and Stretch
	8 min	8 min		8 min	8 min	8 min
	Upper Body	Lower Body		Upper Body	Lower Body	Flexibility and
	5 Exercises	5 Exercises		5 Exercises	5 Exercises	posture drills
	3-4 Sets x 8-12 reps	3-4 Sets x 8-12 reps		3-4 Sets x 8-12 reps	3-4 Sets x 8-12 reps	Self-Release
	60-90 sec rest	60-90 sec rest		60-90 sec rest	60-90 sec rest	30 sec
	45 min	45 min		45 min	45 min	15 min
	Ab workout	Ab workout		Ab workout	Ab workout	Ab workout
	10 min	10 min		10 min	10 min	10 min
	Cool-down and	Cool-down and		Cool-down and	Cool-down and	Cool-down and
	Static Stretching	Static Stretching		Static Stretching	Static Stretching	Static Stretching
	8 min	8 min		8 min	8 min	8 min
OFF-SEASON 2	1ST
WEEK 14-15	STRENGTH/POWER PHASE
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest Day	Resistance Training	Speed/Agility Training	Resistance Training	Speed/Agility Training	Resistance Training	Active Recovery
	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
	and Stretch	and Stretch	and Stretch	and Stretch	and Stretch	and Stretch
	8 min	8 min	8 min	8 min	8 min	8 min
	Power	Speed/Agility	Power	Speed/Agility	Power	Flexibility and
	7-8 Exercises	Circuit	7-8 Exercises	Circuit	7-8 Exercises	posture drills
	3-4 Sets x 5-8 reps	3 min/station	3-4 Sets x 5-8 reps	3 min/station	3-4 Sets x 5-8 reps	Self-Release
	120-180 sec rest	24-27 min	120-180 sec rest	24-27 min	120-180 sec rest	30 sec
	45 min	Ab workout	45 min	Ab workout	45 min	15 min
	Ab workout	10 min	Ab workout	10 min	Ab workout	Ab workout
	10 min	Cool-down and	10 min	Cool-down and	10 min	10 min
	Cool-down and	Static Stretching	Cool-down and	Static Stretching	Cool-down and	Cool-down and
	Static Stretching	8 min	Static Stretching	8 min	Static Stretching	Static Stretching
	8 min		8 min		8 min	8 min
OFF-SEASON 2	2ND
WEEK 16-17	POWER PHASE
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest Day	Resistance Training	Speed/Agility Training	Resistance Training	Speed/Agility Training	Resistance Training	Active Recovery
	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
	and Stretch	and Stretch	and Stretch	and Stretch	and Stretch	and Stretch
	8 min	8 min	8 min	8 min	8 min	8 min
	Power	Speed/Agility	Power	Speed/Agility	Power	Flexibility and
	7-8 Exercises	Circuit	7-8 Exercises	Circuit	7-8 Exercises	posture drills
	3-4 Sets x 5-8 reps	3 min/station	3-4 Sets x 5-8 reps	3 min/station	3-4 Sets x 5-8 reps	Self-Release
	120-180 sec rest	24-27 min	120-180 sec rest	24-27 min	120-180 sec rest	30 sec
	45 min	Ab workout	45 min	Ab workout	45 min	15 min
	Ab workout	10 min	Ab workout	10 min	Ab workout	Ab workout
	10 min	Cool-down and	10 min	Cool-down and	10 min	10 min
	Cool-down and	Static Stretching	Cool-down and	Static Stretching	Cool-down and	Cool-down and
	Static Stretching	8 min	Static Stretching	8 min	Static Stretching	Static Stretching
	8 min		8 min		8 min	8 min