20. 2013/14 Calendar
NOVEMBER DECEMBER APRIL JUNE
Training Camp Training Camp Training Camp Training Camp
JUNE
v Bosnia and Herzegovina
v Portugal
JULY
Training Camp
v Finland
U18 EUROPEAN CHAMPIONSHIP
24. VERTICAL JUMP
NCM/CM
20m SPRINT
AGILITY T-TEST
YO-YO
INTERMITTENT
RECOVERY
TEST (Level 1)
MEDICINE BALL
THROW (2kg)
BROAD JUMP
FULL COURT
SHUTTLE
(280m)
MEDICINE BALL
THROW (2kg)
BROAD JUMP
FULL COURT
SHUTTLE
(280m)
NOVEMBER DECEMBER APRIL JUNE
+ Testing
26. DEADLIFT – Trap
Bar
PULL UP
SPLIT SQUAT –
1 Arm Dumbbell
PUSH UP
DEADLIFT – Trap
Bar
PULL UP
SPLIT SQUAT
– Dumbbell
PUSH UP
DEADLIFT – Trap
Bar
PULL UP
REVERSE
LUNGE –
Dumbbell
PUSH UP
DEADLIFT – Trap
Bar
PULL UP
SPLIT SQUAT –
Back Foot Up DB
PUSH UP
Weeks 1-2 Weeks 3-4 Weeks 5-6 Weeks 7-8
+ Programme (April-June)
27. Day 1
3 x 5
3 x 3
10-8-6
Max (wk 5)
Day 2 Day 3
5 x 5
5 x 3
12-10-8
5-4-3-2-1
4-4-2
10-8-6
14-12-10
5-3-1
+ Volume
29. Med Ball Throw Broad Jump
183.7
193.6
175.0
180.0
185.0
190.0
195.0
April June
Squad Average Broad Jump
(cm)
7.7
8.5
7 7.5 8 8.5 9
April
June
Squad Average MB Throw (m)
60
sec
4.67
m/s
Full Court Shuttle
31. DEADLIFT – Trap Bar 4x6
BOX BLAST – Same Continuous
4x4
BENCH PRESS – Alternating DB
3x6
PUSH UP – on Bench Plyometric
3x4
RDL – 2 Arm 1 Leg Dumbbell 2x8
PULL UP 2x8
POWER 1
+ Programme (June-July)
POWER 2
SPLIT SQUAT – Back Foot Up DB
4x6
SPLIT SQUAT JUMP – CM 4x4
BENCH PRESS – 1 Arm Dumbbell
3x6
PUSH UP – on Bench Plyometric
3x4
RDL – 2 Arm 1 Leg Dumbbell 2x8
PULL UP 2x8