panatta said:
I know that if I want to be in better shape I have to train. What I don't know is how I have to train. Please don't say I have to run, do exercise and lift weights. I know that too..
I asked for a specific training schedule, divided for each day of the week, how much have I to run, in how much time, how much have I to recover and so on.. Something specific. No one here had a proper answer. But I know pros work with schedules
The reason nobody can give you an answer here is that a training schedule has to be specific for a given individual. It is very important to know
1. What kind of shape you are in now- stamina, strength, age, agility, body fat %
2. What specific goals are trying to accomplish in what time frame. General goals of just "trying to get into better shape" are hard to work toward.
3. How much time are willing to put into training every day and what kind of resources you have access to.
Somebody can give you their training schedule but it won't mean very much to you. There is a huge difference between a 40 year old, overweight guy out of shape guy just trying to stay out on the courts for 2 hours versus a 17 year old nationally ranked junior in terms of their fitness regiments.