PRE SEASON (STRENGTH) PROGRAM (W4) WARRIORfit PRE SEASON (STRENGTH) PROGRAM (W4) Low Intensity Moderate Intensity High Intensity Week Day Event Evenings Duration Intensity Comments Week 4 – 09 Oct – 15 Oct Monday 9th Oct IS (1) 1 Hour Moderate Intermediate 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 10th Oct IS (2) 1 Hour High Intermediate Strength (2) – Lower body; with focus on evolution from lower weight to higher weight, while keeping repetitions low to moderate Evening – GFD (2) at maximum pace Wednesday 11th Oct Rest 1.5 Hour Low Morning – Relax or focus on recovery Evening – Warriors S&C session (WPHS Gym) Challenge 17.2 Thursday 12th Oct IS (3) 1 Hour High Intermediate Strength (3) – Back; with focus on evolution from lower weight to higher weight, while keeping repetitions low to moderate Evening – GFD (1) at maximum pace Friday 13th Oct IS (4) 1 Hour Moderate Intermediate Strength (4) – Core; with focus on evolution from lower weight to higher weight, while keeping repetitions low to moderate Evening – Rest and Recovery Saturday 14th Oct IS (1) 1 Hour High Intermediate Strength (1) – Upper body; with focus on evolution from lower weight to higher weight, while keeping repetitions low to moderate Evening – GFD (5) at maximum pace (Game Simulation) Sunday 15th Oct Rest 2 Hour Low Rest Day – Relax or focus on recovery Evening – Warriors Skills Session (WPHS Field)