 |
| |
| Duration | Phase | Exercises | Regimen | Intensity | |
|---|---|---|---|---|---|
| Session 1 | 5 min | Warm-up | Exercises involving one or multiple joints that promote a gradual rise in body temperature | 10 reps per exercise | 5-6 RPE |
| Session 1 | 40 min | Main | 5v5 handball
game 5v5 football game |
2 sets
of 7 min /3 min rest 2 sets of 7 min /3 min rest |
7-8 RPE |
| Session 1 | 5 min | Cold down | Walking | Continuous | 3-4 RPE |
| Session 2 | 5 min | Warm-up | Exercises involving one or multiple joints that promote a gradual rise in body temperature | 10 reps per exercise | 5-6 RPE |
| Session 2 | 40 min | Main | 5v5 basketball
game 5v5 football game |
2 sets
of 7 min /3 min rest 2 sets of 7 min /3 min rest |
7-8 RPE |
| Session 2 | 5 min | Cold down | Walking | Continuous | 3-4 RPE |