ryusei

Ryusei Shido Calisthenics Plan

Shidou unlike most forwards has no concrete dream of becoming the world's best striker but rather seeks to enjoy life to the fullest by playing football.

Day 1: Full Body / Explosive
Day 2: Endurance / Agility
Day 3: Lower / Football Skills
Day 4: Rest
Day 5: Full Body / Explosive
Day 6: Football Skills / Endurance
Day 7: Rest

Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps

Detailed Calisthenics Plan

Day1 Day2 Day3 Day5 Day6
Warm Up Warm Up Warm Up Warm Up Warm Up
Clap Push ups 3sets Burpees 3sets Squats 4sets Clap Push ups 3sets Burpees 3sets
Jump Squats 3sets Agility Ladder Drills 10sets Wall Sits Max 3sets Jump Squats 3sets Cone Drills 10sets
Chest to Bar Pull ups 3sets Box Jumps 3sets Side Lunges 4sets Chest to Bar Pull ups 3sets Run 3-5-10km
Dips 3sets Sprints 100m 5sets Ball Contol Drills 20min Dips 3sets Ball Contol Drills 20min
Narrow Squats 3sets Run 3-5-10km Shooting Drills 25min Narrow Squats 3sets Shooting Drills 25min
Chin ups 3sets - Pentaly Takes 10sets Chin ups 3sets Pentaly Takes 10sets

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