PRE SEASON (STRENGTH) PROGRAM (W6) WARRIORfit PRE SEASON (STRENGTH) PROGRAM (W6) Low Intensity Moderate Intensity High Intensity Week Day Event Evenings Duration Intensity Comments Week 6 – 23 Oct – 29 Oct Monday 23rd Oct AS (1) 1 Hour Moderate Advanced Strength (1) – Upper body; with focus on evolution from lower weight to higher weight, while keeping repetitions low to moderate Evening – Rest and Recovery Tuesday 24th Oct IS (2) 1 Hour High Advanced Strength (2) – Lower body; with focus on evolution from lower weight to higher weight, while keeping repetitions low to moderate Evening – GFD (1) at maximum pace Wednesday 25th Oct Rest 1 Hour Low Morning – Relax or focus on recovery Evening – Warriors S&C session (WPHS Gym) Challenge 17.3 Thursday 26th Oct IS (3) 1 Hour High Advanced Strength (3) – Back; with focus on evolution from lower weight to higher weight, while keeping repetitions low to moderate Evening – GFD (2) at maximum pace Friday 27th Oct IS (4) 1 Hour Moderate Advanced Strength (4) – Core; with focus on evolution from lower weight to higher weight, while keeping repetitions low to moderate Evening – Rest and Recovery Saturday 28th Oct IS (1) 1 Hour High Advanced Strength (1) – Upper body; with focus on evolution from lower weight to higher weight, while keeping repetitions low to moderate Evening – GFD (3) at maximum pace (Game Simulation) Sunday 29th Oct Rest 1 Hour Low Rest Day – Relax or focus on recovery Evening – Warriors Skills Session (WPHS Field)