Table 1.
Training Programa
| Day |
Before Lunch |
Training Intensity |
After Lunch |
Training Intensity |
| Monday | CRYO (9:30 am) | CRYO (5:30 pm) | ||
| Training A (10:15–11:00 am) | Low | Training D (7:00–8:00 pm) | Moderate | |
| Training B (12:00 pm–1:30 pm) | 60% of 1 RM | |||
| Training C (1:45–2:30 pm) | Moderate | |||
| Tuesday | CRYO (9:30 am) | CRYO (5:30 pm) | ||
| Training A (10:15–11:00 am) | Low | Training F (7:00–8:00 pm) | Moderate | |
| Training E (12:00 am–2:00 pm) | Moderate | |||
| Wednesday | CRYO (9:30 am) | CRYO (5:30 pm) | ||
| Training A (10:15–11:00 am) | Low | |||
| Training B (12:00 pm–1:30 pm) | 60% of 1 RM | |||
| Training C (1:45–2:30 pm) | Moderate | |||
| Thursday | CRYO (9:30 am) | CRYO (5:30 pm) | ||
| Training A (10:15–11:00 am) | Low | Training A (6:30–7:30 pm) | Low | |
| Training G (12:00 pm–1:00 pm) | Moderate | |||
| Training E (1:15–2:00 pm) | High | |||
| Friday | CRYO (9:30 am) | CRYO (5:30 pm) | ||
| Training A (10:15–11:00 am) | Low | |||
| Training B (12:00 pm–1:30 pm) | 60% of 1 RM | |||
| Training C (1:45–2:30 pm) | Moderate | |||
| Saturday and Sunday | Rest |
Abbreviations: CRYO, whole-body cryostimulation; RM, repetition maximum.
Training A: Stretching exercise, hold-relax technique.
Training B: 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 C: Agility games with tennis balls on small court (main stress on coordination, agility, accuracy).
Training D: Conditioning exercise, team sports; volleyball: short games with short periods (few seconds) with high intensity, average heart rate at 80% to 90% maximum. Most vital elements during games were appropriate mechanical performance of exercises and scoring maximum number of points.
Training E: Conditioning exercise, team sports; soccer: short games with short periods (few seconds) with high intensity, average heart rate at 80% to 90% maximum. Most vital elements during games were appropriate mechanical performance of exercises and scoring maximum number of points.
Training F: Ice skating with main focus on balance and free style; average heart rate 60% to 70% of maximum.
Training G: Endurance, continuous distance running for 60 minutes, average heart rate 70% to 80% of maximum.