Potential Biomarkers of Peripheral and Central Fatigue in High-Intensity Trained Athletes at High-Temperature: A Pilot Study with Momordica charantia (Bitter Melon)
Table 4
Summer season daily training program.
Weeks
Time
Main exercise
Specific program
Intensity
Frequency
1–4
10 : 00–10 : 10
Warm-up
Dynamic stretching (upper and lower joint body)
40%–60% HRR RPE 12–14
5 times/week
10 : 10–11 : 00
Aerobic training
Buffy test, arm walking, stairs run, shuttle run (20 m)
70%–90% HRR RPE 15–19 20–30 times/3 set Set rest: 60 s
11 : 00–11 : 10
Rest
11 : 10–12 : 00
Resistance training
Chest, shoulder, back, arm (biceps, triceps, and wrist), lower body and abdominal
60%–85% 1RM OMNI RES 6–8 15 times/3 set Set rest: 60 s
12 : 00–12 : 10
Cool-down
Static stretching (upper and lower joint body)
20%–40% HRR RPE 9–11
Free time
15 : 00–15 : 10
Warm-up
Tennis court running (3 raps) and dynamic stretching (upper and lower joint body)
40%–60% HRR RPE 12–14
15 : 10–16 : 00
Skill-related training
Forehand groundstroke, backhand groundstroke, and running groundstroke
70%–90% HRR RPE 15–19 20 times/3 set Set rest: 60 s
16 : 00–16 : 10
Rest
16 : 10–17 : 00
Skill-related training
Forehand volley, backhand volley, and jump smashing (connect/rotation)
70%–90% HRR RPE 15–19 30 times/3 set Set rest: 60 s
17 : 00–17 : 10
Rest
16 : 20–17 : 00
Game
Single game (1 set/6 games)
70%–90% HRR RPE 15–19
17 : 00–17 : 10
Cool-down
Tennis court running (2 raps) and static stretching (upper and lower joint body)
20%–60% HRR RPE 10–14
HRR: heart rate reserve; RPE: rate of perceived exertion; 1RM: one-repetition maximum; RES: resistance scale of perceived exertion.
