Goal: Improve stamina, strength, agility, and mobility
Schedule: 4 days/week (Mon, Tue, Thu, Fri)
Optional: Wednesday = Light recovery (walk/stretch), Weekend = rest or light shooting

Weekly Focus

• Week 1: Base fitness & form
• Week 2: Volume increase
• Week 3: Intensity & speed
• Week 4: Peak effort & challenge

Each workout is ~45–60 minutes. Split into 3 parts:

1. Warm-up (10 min)
2. Main Workout (30–40 min)
3. Cool Down (5–10 min)

WEEK 1 (Build the Base) Day 1 – Endurance + Strength

• Warm-up jog + dynamic stretches
• Run: 2 km jog (easy pace)
• Bodyweight Circuit x 3 rounds
  • Push-ups – 12
  • Air squats – 20
  • Plank – 30 sec
  • Lunges – 10/leg
  • Sit-ups – 15

Day 2 – Agility & Core

• Warm-up (high knees, butt kicks, side shuffles)
• Agility Ladder or Cone Drills – 4 sets
• Core Circuit x 3 rounds
  • Russian twists – 20
  • Leg raises – 15
  • Plank – 45 sec
  • Bicycle crunches – 20
• Light jog or 1.5 km run to finish

Day 3 – Speed Intervals

• Warm-up + short sprints
• Interval Running
  • 4 x 100m sprint (walk back recovery)
  • 2 x 200m run at 70% effort
• Bodyweight Strength (2 rounds)
  • Diamond push-ups – 10
  • Jump squats – 10
  • Superman hold – 30 sec

Day 4 – Conditioning Circuit

• Dynamic warm-up
• AMRAP 20 min (As Many Rounds As Possible)
  • 5 burpees
  • 10 push-ups
  • 15 squats
  • 20 jumping jacks
• End with 1 km cooldown jog

WEEK 2 – Volume Bump

• Add 1 round to every circuit
• Increase running to:
  • 5 km (Day 1)
  • 6 x 100m sprints (Day 3)
• Add jump rope 3 x 1 min on 2 of the days
• Core planks → 60 seconds

WEEK 3 – Higher Intensity

• Circuits done at faster pace, focus on explosive reps (e.g., clap push-ups, jump lunges)
• Sprint intervals:
  • 8 x 100m + 2 x 400m at 70–80%
• Replace 1 km jog with shuttle sprints (10-20m change of direction)
• Add resistance (backpack with books) for push-ups/squats if safe

WEEK 4 – Peak Challenge

• Test Week (track progress):
  • 5 km run time
  • Max push-ups in 1 min
  • Max plank time
  • 20m shuttle run (beep test style)
• Challenge Circuit (Pick 2 days):
  3–4 rounds:
  • 10 burpees
  • 20 push-ups
  • 30 squats
  • 40 mountain climbers
  • 50 jumping jacks
• Bonus: Add short ball-handling drills at the end of each workout

Tips

• Stay hydrated
• Track results each week
• Prioritize form over speed
• Eat and sleep well for recovery
• If sore, do light stretching or foam rolling on off days

There will be no practice on Monday and Tuesday.

Frejaskolan will not be available during month of June, so you will be informed about practice schedule for the upcoming period.

Next practice is on Thursday at 19:30.

There will be no practice tomorrow (20- Maj, Tisdag) at Frejaskolan because the hall is occupied.

Reminder :

Practices on Thursday from now on will be from 19:30 - 21:00 Gothia 2.

There will be no practice on Thursday(1 Maj).

No skills practice om Friday (2 Maj).

Next practice is next week on Monday.

Have a nice weekend everyone!