Table 1 Training program applied for 1 microcycle in the pre-season preparation period
Week 1 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|---|
Morning | Strength Training Session | Coordination and Basic plyometric | Strength Training Session | Regeneration | Strength Training Session | Coordination Basic and plyometric | Strength Training Session | |
Evening | Soccer training + Aerobic Endurance Training | Soccer training + Aerobic Endurance Training | Preparation of Match/Compensation Training for nonstarters and less-minuted players | Free | Soccer training + Aerobic Endurance Training | Soccer training + Aerobic Endurance Training | Preparation of Match/Compensation Training for nonstarters and less-minuted players | |
Volume | 65 + 85 min. | 75 + 70 min. | 40 + 90 min. | 35–40 min. | 65 + 85 min. | 75 + 70 min. | 40 + 90 min. | |
Intensity | Moderate-High | High | Moderate-High | Low | Moderate-High | High | Moderate-High | |
Metabolic | 75–90% MHR | % 95 MHR | 75–90% MHR | 50–60% MHR | 75–90% MHR | % 95 MHR | 75–90% MHR | |
Mechanical | < 5000–6000 m | 6000–7000 m | 9000–13000 m | 1000–2000 m | < 5000–6000 m | 6000–7000 m | 9000–13000 m | |