Table 1. Two exemplary weekly training plans for player J.
| Study Week 8 | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday/Sunday | ||||||
| Session 1—AM | Session 1—AM | Session 1—AM | Session 1—AM | Session 1—AM | Session 1—PM | ||||||
| Duration: 165 min | Duration: 165 min | Duration: 135 min | Duration: 165 min | Duration: 165 min | Duration: 50 min | ||||||
| Intensity: moderate | Intensity: mod.—hard | Intensity: low | Intensity: hard | Intensity: hard | Intensity: low | ||||||
| *15 min | Monitoring | *15 min | Monitoring | ||||||||
| 30 min | Warm-up | 30 min | Warm-up | 30 min | Warm-up | 30 min | Warm-up | 30 min | Warm-up | 50 min | Endurance |
| 45 min | Strength | 45 min | Strength | 90 min | Badminton | 45 min | Strength | 45 min | Strength | ||
| 15 min | Speed | 15 min | Speed | 15 min | Cool-down | 15 min | Speed | 15 min | Speed | ||
| 60 min | Individual | 60 min | Badminton | 60 min | Badminton | 60 min | Badminton | ||||
| 15 min | Cool-down | 15 min | Cool-down | 15 min | Cool-down | 15 min | Cool-down | ||||
| Session 2—PM | Session 2—PM | Session 2—PM | |||||||||
| Duration: 120 min | Duration: 50min | Duration: 145 min | |||||||||
| Intensity: moderate | Intensity: low | Intensity: hard | |||||||||
| 15 min | Warm-up | 50 min | Endurance | 30 min | Warm-up | ||||||
| 90 min | Badminton | 70 min | Endurance | ||||||||
| 15 min | Cool-down | 30 min | Badminton | ||||||||
| 15 min | Cool-down | ||||||||||
| Study Week 9 | |||||||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday/Sunday | ||||||
| Session 1—AM | Session 1—AM | Session 1—AM | Session 1—AM | Session 1—AM | Session 1—PM | ||||||
| Duration: 165 min | Duration: 165 min | Duration: 170 min | Duration: 165 min | Duration: 165 min | Duration: 50 min | ||||||
| Intensity: moderate | Intensity: mod.—hard | Intensity: low | Intensity: hard | Intensity: hard | Intensity: low | ||||||
| *15 min | Monitoring | *15 min | Monitoring | ||||||||
| 30 min | Warm-up | 30 min | Warm-up | 30 min | Warm-up | 30 min | Warm-up | 30 min | Warm-up | 50 min | Endurance |
| 45 min | Strength | 45 min | Strength | 90 min | Badminton | 45 min | Strength | 45 min | Strength | ||
| 15 min | Speed | 15 min | Speed | 50 min | Endurance | 15 min | Speed | 15 min | Speed | ||
| 60 min | Individual | 60 min | Badminton | 60 min | Individual | 60 min | Badminton | ||||
| 15 min | Cool-down | 15 min | Cool-down | 15 min | Cool-down | 15 min | Cool-down | ||||
| Session 2—PM | Session 2—PM | Session 2—PM | Session 2—PM | ||||||||
| Duration: 120 min | Duration: 135 min | Duration: 145 min | Duration: 50 min | ||||||||
| Intensity: moderate | Intensity: hard | Intensity: hard | Intensity: low | ||||||||
| 15 min | Warm-up | 30 min | Warm-up | 30 min | Warm-up | 50 min | Endurance | ||||
| 90 min | Badminton | 90 min | Badminton | 70 min | Endurance | ||||||
| 15 min | Cool-down | 15 min | Cool-down | 30 min | Badminton | ||||||
| 15 min | Cool-down | ||||||||||
*: Monitoring procedures started approx. 15 min prior to practice and the first 15 min were not considered training time; Badminton: individual technical training, group training with technical-tactical focus & footwork drills; Cool-down: active recovery, foam rolling & stretching; Endurance: intensive on-court drills & extensive off-court exercise; Individual: individualized strength & weaknesses; Match: competitive match play & games; Speed: on-court drills & off-court exercises for speed & speed-endurance; Strength: whole-body strength training; Warm-up: individual & coach-guided.