Exercise for three or four times in a week

[ledwallet]

For reasons space i’ll be short for explain my training week, there are two, the first one, morning, in a gym and the second, afternoon, in the football field.


a)Gym Training - Weekly



Time Days

9.00 a.m. Monday
9.00 a.m. Tuesday
Off Wensday
9.00 a.m. Thursday
9.00 a.m. Friday
Off Saturday
Off Sunday


a)Circuit Training Mix *
Exercise Series x Repetition No Breaks
Bike 10 minute
Crunch 1 x 15
Chest press 1 x 6
Crunch 1 x 15
Lat-machine 1 x 6
Crunch 1 x 15
Pressa 1 x 8
Crunch 1 x 15
Step 7 minutes

*Repeat the circuit 2-3 times




b)Football Field Training – Weekly

Time Days

Off Monday
3.00 p.m. Tuesday
Off Wensday
3.00 p.m. Thursday
3.00 p.m. Friday
Off Saturday
3.00 p.m. Sunday



The training is organize:

1. Warm up phase (15' , 20'min jogging + run + stretching exercises)
2. Central phase (up to 30/35'min two type of training for choose force, anaerobic “alattacida”, “anaerobia lattacia”, “aerobia”, coordinations capacity, functional exercises with stretching exercises and articolar mobility)
3. Final phase (15' /20'min stretching exercises, abdominal exercises and soft jogging)

Thanks a lot