Table 2.

Training programs during uncongested and congested weeks of match play.

	Uncongested period	Congested period
Day	Weekly program during the uncongested period and during the period of congested match play (when playing one match per week). Weeks 1 to 6 and weeks 7–10	Weekly program during the congested period of match play (when playing two matches per week). Weeks 8-9-11-12
Monday	Full recovery	Warm up, Low-to-moderate intensity aerobic exercise Technical training
Tuesday	Warm up, Technical training, Low-to-moderate intensity aerobic exercise Small-sided games	Full recovery
Wednesday	Warm up, Strength training, Tactical training, Small-sided games	Match
Thursday	Warm up, Tactical training, Speed training over short distances Small-sidedgames	Warm up, Tactical training, Speed training over short distances Small-sided games
Friday	Warm up, Technical training, Speed training over long distances Soccer specific training	Warm up, Technical training, Speed training over long distances Soccer specific training
Saturday	Warm up /technical training, Speed training over short distances Soccer specific training	Warm up /technical training, Speed training over short distances, Soccer specific training
Sunday	Match	Match