Table 1. Contents of weekly training sessions in handball athletes.

Monday	• Scouting session. • Lower and upper strength training: Multi-joint barbell or resisted exercises such as squat, lunges, deadlift, hip thrust, bench press, overhead press exercises 3–5 × 4–6 reps loaded 30–70% 1 RM Rec: > 2′ Total duration: 45 min • Team handball training with emphasis on individual technique in reduced situations: 1x1, 2x1 and 2x2 change in direction, throwing drills, acceleration and passing exercises. At the end of the session, ball circulation exercises. Total duration: 75 min
Strength training and individual technique
Tuesday	• Multi-joint strength training: Olympic weightlifting such as cleans, power cleans, snatches, jerks 3–5 × 1–2 reps loaded >85% 1 RM Rec: > 3′ Total duration: 60 min
Rest or strength
Wednesday	• Concurrent strength training: Bodyweight hops, jumps drop jumps, medicine ball throws, bench throws, push presses 3–5 × 6–10 reps loaded 30–50% 1 RM Rec: > 2′ • Team handball training: small side games 3x3, 4x4 and situations of numerical superiority and inferiority and counterattack and dynamic withdrawal emphasis. At the end of the session, offense and defense against 6:0, 5:1 or 3:2:1. Technical/tactical strategies. Total duration: 90 min
Integrated strength training and small side games
Thursday	• Team handball training: offense and defense against 6:0, 5:1 or 3:2:1. Technical/tactical strategies in match competition. Total duration: 90 min
Offensive and defensive technical-tactical training
Friday	• Team handball training technical/tactical pre-match. Change in direction, throwing drills, acceleration exercises. Power play 6:0 or 5:1 defense with high intensity and low duration. Offense against 6:0, 5:1 or 3:2:1 + fast break. Total duration: 75 min.
Activation training with technical-tactical training for matches
Saturday	• Match
Match
Sunday	• Rest
Rest