| Morning | Afternoon | |
|---|---|---|
| Monday | Resistance: upper body with 80% of 1RM, Core training (40min), hamstring session | Game-like: aerobic (45min) |
| Tuesday | Technical-Tactical: aerobic (30min), hamstring session | Game-like: anaerobic (45min) |
| Wednesday | Resistance: lower limb with 80% of 1RM, Plyometric training (45min) | Technical-Tactical, game-like (45 min) |
| Thursday | Technical-Tactical: individual (40min), hamstring session | |
| Friday | Speed and agility (30min), Technical-Tactical game-like (20min) |
|
| Saturday | Match: 7 matches in 10 weeks (90min) |
|
| Sunday | Regeneration: massage, sauna, whirlpool (60min) |