PRE SEASON (STRENGTH) PROGRAM (W3) WARRIORfit PRE SEASON (STRENGTH) PROGRAM (W3) Low Intensity Moderate Intensity High Intensity Week Day Event Evenings Duration Intensity Comments Week 3 – 02 Oct – 08 Oct Monday 2nd 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 3rd 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 (5) at maximum pace Wednesday 4th Oct Rest 1.5 Hour Low Morning – Relax or focus on recovery Evening – Warriors S&C session (WPHS Gym) Thursday 5th 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 (4) at maximum pace Friday 6th 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 7th 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 (3) at maximum pace (Game Simulation) Sunday 8th Oct Rest 2 Hour Low Rest Day – Relax or focus on recovery Evening – Warriors Skills Session (WPHS Field)