components

Flexibility/agility

Speed and strength

Local muscular endurance

Other

Total of time

Week 1 Day 1

Stretch all main muscles 15 min, gymnastic practice 15 min.

Day 2

Stretch all main muscles 15 min, gymnastic practice 15 min,

Day 3

Stretch all main muscles 15 min, gymnastic practice 15 min,

Day 4

Stretch all main muscles 15 min, gymnastic practice 15 min,

Day 5

Stretch all main muscles 15 min, gymnastic practice 15 min,

Week 2 Day 1

Stretch all main muscles 15 min, gymnastic practice 15 min,

Day 2

Stretch all main muscles 15 min, gymnastic practice 15 min,

Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins. Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins

Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5. Total 40 mins. Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5. Total 40 mins Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5. Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5. Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5. Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5. Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5.

Dont eat a lot of fatty food

2 hours

Dont eat a lot of fatty food

2 hours

Dont eat a lot of fatty food

2 hours

Dont eat a lot of fatty food

2 hours

2 hours

Dont eat a lot of fatty food

2 hours

Dont eat a lot of fatty food

2 hours

Day 3

Stretch all main muscles 15 min, gymnastic practice 15 min,

Day 4

Stretch all main muscles 15 min, gymnastic practice 15 min,

Day 5

Stretch all main muscles 15 min, gymnastic practice 15 min,

Week 3 Day 1

Stretch all main muscles 15 min, gymnastic practice 15 min,

Day 2

Stretch all main muscles 15 min, gymnastic practice 15 min,

Day 3

Stretch all main muscles 15 min, gymnastic practice 15 min,

Day 4

Stretch all main muscles 15 min, gymnastic practice 15 min,

Day 5

Stretch all main muscles 15 min, gymnastic practice 15 min,

Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins Hurdles 60 mts 10 times 20 mins, run/jog/walk 1 mile 10 mins

Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5. Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5. Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5. Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5. Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5. Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5. Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5. Push ups 20 x3, Sit ups 40 x3, Pull ups 10 x5.

Dont eat a lot of fatty food

2 hours

Dont eat a lot of fatty food

2 hours

2 hours

Dont eat a lot of fatty food

2 hours

Dont eat a lot of fatty food

2 hours

Dont eat a lot of fatty food

2 hours

Dont eat a lot of fatty food

2 hours

2 hours