1. 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)