BR15's 2025
TRAINING PROGRAM (DECENTRALISED TRAINING)
Suggestion Micro cycle training session.
Monday : Tactical / technical Block
Tuesday : Conditioning Block (Day 1 session)
Wednesday : Rest / active rest
Thursday : Conditioning Block (Day 2 session)
Friday : Tactical / technical Block
Mobilty Exercise
1. Dynamic Warm-Up:
World’s Greatest Stretch – Hip, hamstring, and thoracic mobility.
Hip Openers (90/90 Stretch) – Improves hip rotation.
Spiderman Walks – Enhances hip and groin flexibility.
Cat-Cow Stretch – Mobilizes the spine.
Deep Squat Hold with Rotation – Improves ankle, hip, and thoracic mobility.
2. Pre-Training/Pre-Match Drills:
Ankle Rocks – Enhances ankle mobility.
Wall Hip Flexor Stretch – Loosens tight hip flexors.
Scorpion Stretch – Improves hip and lower back mobility.
Shoulder Dislocates (PVC/Band) – Enhances shoulder mobility.
Cossack Squats – Improves lateral hip and groin mobility.
Main Activity
DAY 1
Bench Press : 20 Reps x 3 Set
Front Squat : 20 Reps x 3 Set
Bend Row : 20 Reps x 3 Set
Deadlift : 20 Reps x 3 Set
Abs Roll : 20 Reps x 3 Set
DAY 2
Power Clean : 20 reps x 4 set
Thruster : 20 reps x 4 set
Burpee : 20 reps x 3 set
Plank : 1 min x 3 set
1 cycle broken bronco x 4 set
Reminder. (click at underline words to see the execises.)
Try to lift as fast as possible.
Starting weight to lift is 40kg.
rest between exercise 30 sec - 1minutes
rest between set 3 minutes
Post-exercise mobility
3. Post-Training Recovery:
Pigeon Stretch – Opens hips and glutes.
Foam Rolling – Releases tight muscles and improves recovery.