Training schedule

	Monday	Tuesday	Wednes-day	Thursday	Friday	Saturday	Sunday
M       O       R       N        I       N       G	Core stability Trunk rotation with barbell Double med ball and bosu push up Russian twists on fit ball with med ball Side plank (hold for 60 seconds) Load: 85% of 1RM 1-6 repetitions 2-5 minutes rest	Pre-hab External/internal rotation with 2 Kg dumbbell 10reps x 3 (30sec rest) Horizontal rotation with weight plate 8reps x 2 (60sec rest) Wrist rotation with a tennis racket 10 reps x 3 (20 sec rest) Reverse wrist curls with barbell 12 reps x 3 (30sec rest) Single arm overhead throws with med ball 10 reps x 5 (60sec rest) 5 count agility ladder 5sets (20sec rest)	Rest day	Core Stiff leg dead lift with barbell 3 point dumbbell row on med ball Explosive kick backs with theraband on square foam Load: 85% of 1RM 1-6 repetitions 2-5 minutes rest	Pre-hab External/internal rotation with 2 Kg dumbbell 10reps x 3 (30sec rest) Horizontal rotation with weight plate 8reps x 2 (60sec rest) Wrist rotation with a tennis racket 10 reps x 3 (20 sec rest) Reverse wrist curls with barbell 12 reps x 3 (30sec rest) Single arm overhead throws with med ball 10 reps x 5 (60sec rest) 5 count agility ladder 5sets (20sec rest)	Rest day	Core Single leg deadlift press on bosu with med ball Shoulder press with exercise band Front squat with barbell 85% of 1RM 1-6 repetitions 2-5 minutes rest
A        F        T        E       R       N       O       O       N	Cycling 5 sprints (3mins rest between sprints)			Assisted Hip Thrusts Chest fly with dumbbell Frontal raise Load: 85% of 1RM 1-6 repetitions 2-5 minutes rest	Core stability Double bosu plank ups Russian twists on fit ball with med ball Load: 85% of 1RM 1-6 repetitions 2-5 minutes rest		Assisted Overhead cable triceps extensions in lunge Bicep curls with dumbbell Standing calf raises against fit ball Load: 85% of 1RM 1-6 repetitions 2-5 minutes rest
E       V        E       N        I       N       G		Swimming 20x50m (60sec rest period) Moderate pace			1.5 mile run

*All flexibility exercises are performed once a day before each morning training session, repetitions and loads are defined in the training plan.