Summer  Physical  Training :  Weekly  work-out 

·        90 daily push-ups ( sets of 15).

·        One basketball session ( 1 hour pick-up game).

·        Two swimming sessions ( 12-15 minutes non-stop).

·        Power : 2-3 sessions. 

-         200 stairs * 2 times ( one by one ).

-         200 stairs * 2 times ( two by two ).

-         100 stairs ( 50*2 ) on the right foot.

-         100 stairs ( 50*2 ) on the left foot.

·        Endurance and speed: 2-3 sessions. 

-         20-25 minutes jogging non-stop ( 8-9 minutes the mile )

                              +  ( one choice )

-         2 * 1 mile in 6:15 minutes ( 2 minute rest ).

-         4 * 800 meters in 3:00 minutes ( 1:30 minute rest )

-         6 * 400 meters in 1:25 minutes ( 1:30 minute rest )

-         8 * 200 meters in 40 seconds ( 1:30 minute rest )

+  Sit-ups

 And, of course, don’t forgot your 15 minutes / day juggling the ball. 

 Example: 

Week 1:

• Day 1: 90 p-u + ( 20 mins jogging + 2 * 1 mile)
• Day 2: 90 p-u + Swimming ( morning ) + Power ( evening ).
• Day 3: 90 p-u + Basketball game.
• Day 4: 90 p-u + ( 25 mins jogging + 4 * 800 meters ).
• Day 5: 90 p-u + Power.
• Day 6: 90 p-u + ( 25 mins jogging + 4 * 800) + Swimming ( evening ).
• Day 7: Rest 

Week 2:  

• Day 1: 90 p-u + Swimming ( morning ) + Power ( evening ).
• Day 2: 90 p-u + ( 20 mins jogging + 4 * 800 meters ).
• Day 3: 90 p-u + Basketball game ( morning ) + Power ( evening ).
• Day 4: 90 p-u + ( 25 mins jogging + 6 * 400 meters ).
• Day 5: 90 p-u + Swimming ( morning ) + 20 mins jogging ( evening ).
• Day 6: 90 p-u + Power.
• Day 7: Rest. 

Week 3:  

• Day 1: 90 p-u + ( 30 mins jogging + 6 * 400 meters ).
• Day 2: 90 p-u + Swimming ( morning ) + Power ( evening ).
• Day 3: 90 p-u + Basketball game.
• \Day 4: 90 p-u + Swimming + Power.
• Day 5: 90 p-u + ( 25 mins jogging + 6 * 400 meters ).
• Day 6: 90 p-u + Power.
• Day 7: Rest

Week 4:  

• Day 1: 90 p-u + ( 25 mins jogging + 8 * 200 ).
• Day 2: 90 p-u + Swimming.
• Day 3: 90 p-u + Power ( morning ) + Basketball game ( evening ).
• Day 4: 90 p-u + ( 25 mins jogging + 6 * 400 meters ).
• Day 5: 90 p-u + Swimming + Power.
• Day 6: 90 p-u + ( 30 mins jogging + 8 * 200 meters ).
• Day 7: Rest.