| Day |
Time |
Intensity |
Content, means |
| Sunday |
90' |
Medium |
Active players’ recovery through training, bath, pool, massage, sauna, rest, sleep full recovery; |
| morning |
90' |
High |
Training with the reserve players |
|
60' |
|
Medical examination (health state) |
|
30' |
|
Analysis of the game on Saturday and the next opponent |
| Monday morning |
100-120' |
Medium |
- Aerobic physical training (functional training)- Specific physical training program with and without ball (PFS)- Warm-up - 1800 m;- unspecific means: 3x1600 m (cu 5' pause and pulse 132-156) or 3' 800+3' 400+3' 200 m.- specific means (using the ball without goal shooting) roundtrip running in twos with and without an opponent; in two by supporting the player in an advanced position; in three with their interference în (one goes down, the other gets in front of ball holder breaking free from his opponent).- strength training: 5-6-7 circuit worshops; 60-80 one-leg jumps; medicine ball exercises (4 sets of 15 throws), 30 m launches (absence of contraction). |
|
45'-60' |
|
• Recovery |
| Day |
Time |
Intensity |
Content, means |
| Monday afternoon |
90' |
Medium |
- Technical and tactical training (couples, triangle, square)- Complex exercises for 3-4 completion positions (groups on the edges, on center and changing areas);- using head for game development and movements in the area, for defenders; School game. |
