STRENGTH BLOCK:
1st day
Barbell squats (90%) 2-4 x 5. Rest is 4-5 min between sets and 6-8 min between series.
Barbell squats (80%) 2-3 x 10-12. Rest is 2 min between sets.
2nd day
Barbell squats (93-95%) 2-4 x 3. Rest is 4-5 min. between sets and 6-8 min. between series
Barbell squats (80%) 3-5 x 8-10. Rest is 2-3 min between sets.
3rd day
Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series
Barbell squats (85%) 2 x 8 (+2-3). After completion of the last repetition in the squat with the weight at 85%, it is necessary to do 2-3 additional repetitions. Rest between sets is arbitrary.
4th day
Barbell squats: (80%) 1 x 10, (90%) 1 x 5, (90-93%) 1 x 2
The series are repeated 2-3 times with 4-5 min rest between sets and 6-8 min rest between series
5th day
Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series
Barbell squats (80%) 3-5 x 8-10. Rest between sets is 2-3 min.
6th day
Barbell squats (70%) 1 x 12, (80%) 1 x 10, (85%) 1 x 7
The series are repeated 2-3 times. Rest is 8-10 min in between series and 5-6 min between sets.
7th day
Squat jumps with the bar (40%) 5 x 8 (2) Rest interval between sets is 60 sec and 8-12 min between series.
8th day
Barbell squats (85-90%) 4-5 x 1-3 using the interval method
In the interval method it is possible to execute one series of several sets consisting of 1-2 repetitions using a heavy weight (85-90%) and with limited rest pauses. At the end of the series, the number of repetitions decreases and the duration of rest pauses increases. For example, in the first set of 3 repetitions the rest pause is 30-40 seconds; in the second set of 2-3 repetitions the rest pause is 40-60 seconds; in the third set consisting of 1-2 repetitions, the rest pauses is 60-90 seconds and in the in the 4th set there is one repetition.
9th day
Squat jumps with the bar (40%) 8 x 8 (2) Rest interval between sets is 60 sec and 8-12 min between series.
10th day
Barbell squats (95%) 4-5 x 1-3 using the interval method (See 8th day program)
23rd day
Depth jumps 4x10 (1.10 m.) Rest is 8-10 min between series.
In the third block there is the emphasis on development of speed on the field and the technical and tactical works. Light means of strength and explosive strength (especially for upper body)+ preactivation squat little before the games.