Table 1. The details and structure of the 2 weeks training program.
Time (before lunch) Training intensity Time (after lunch) Training intensity
Monday (1) Blood collection Training F (4:30-6:00 pm) low intensity
Tuesday (2) Training A (0:00-2:00 pm) 40% of 1 RM Training D (8:30-9:30 pm) low intensity
Wednesday (3) Training D (7:15-8:00 am) Training E (11:00 am-1:00 pm) low intensity moderate intensity Training F (4:00-7:00 pm) low intensity
Thursday (4) Blood collection, body composition Training D (7:15-8:00 am) Aerobic assessment low intensity Training G (4:00-5:30 pm) Training C (6:00-6:45 pm) moderate intensity moderate intensity
Friday (5) Training D (7:15-8:00 am) Training H (11:00 am-1:00 pm) low intensity high intensity Training E (4:00-7:00 pm) highintensity
Saturday (6) Training D (7:15-8:00 am) Training A (10:00-12:00 am) Training G (0:30-1:30 pm) low intensity 60% of 1 RM moderate intensity Training B (4:45-5:45 pm) Training C (6:00-6:45 pm) Training D (8:00-9:00 pm) moderate intensity moderate intensity low intensity
Sunday (7) Training F (10:30 am-1:00 pm) moderate intensity Training D (8:00-9:00 pm) low intensity
Monday (8) Training D (7:15-8:00 am) Training A (10:00-12:00 am) low intensity 60% of 1 RM Training I (4:00-6:00 pm) Training D (8:00-9:00 pm) high intensity low intensity
Tuesday (9) Training J (10:00-11:30 am) high intensity Training B (4:45-5:45 pm) Training C (6:00-6:45 pm) moderate intensity moderate intensity
Wednesday (10) Training D (7:15-8:00 am) Training A (10:00-11:30 am) Training E (0:00-1:00 pm) low intensity 60% of 1 RM high intensity Training F (4:00-7:00 pm) lowintensity
Thursday (11) Training J (10:00-11:30 am) high intensity Training B (4:45-5:45 pm) Training C (6:00-6:45 pm) moderate intensity moderate intensity
Friday (12) Training D (7:15-8:00 am) Training A (11:00 am-1:00 pm) low intensity 60% of 1 RM Training H (4:00-6:00 pm) high intensity
Saturday (13) Blood collection End of the camp
HR –heart rate, AT-anaerobic threshold, RM-repetition maximum.Training A: Strength training for local strength endurance (8 basic tennis exercises, each at 60% of 1 RM, involving arms and shoulders as follows: bench press, dumbbell pullovers, T-bar rows, reverse curls; legs as follows: squats, lunges; trunk as follows: crunches, dumbbell side bends).Training B: line jumps in teams (agility, coordination, rhythm, sense of direction and adjustment abilities; alternatelywith the balance exercises on balls), Training C: swimming: 30-minute exercise, focusing mainly on upper limbs muscles; distance to cover- around 800m) , Training D: stretching exercise, “hold-relax” technique and basic yoga exercises.Training E: conditioning exercise- team sports: soccer - regular match (2 times 45 minutes, 7x7 players), average heart rate at60-95% HR.Training F: regeneration (each player uses 2 hydrotherapy treatments for 40 minutes).Training G: agility games with tennis balls on small (main stress on coordination, agility, accuracy).Training H: interval training (2 series /5-10 second/in 6 repetitions, 80-95% HR, work to rest ratio 1:3) Training I: endurance, continuous distance running for 60 minutes 70 -80% HR.Training J: tennis training (developing tennis memory movement).Training K: conditioning exercise team sports: soccer - short games with short periods (few seconds) with high intensity, average heart rate at 80-95% HR