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Ram Schedule

The document outlines an optimized weekly schedule for Ramadan, balancing football training and academic studies. It includes specific time allocations for sleep, prayer, study sessions, and football training from Monday to Sunday, with a focus on recovery and peak performance. Key points emphasize training after Iftar, studying during peak focus times, and incorporating power naps to prevent burnout.

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hamaniwalid10
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5 views2 pages

Ram Schedule

The document outlines an optimized weekly schedule for Ramadan, balancing football training and academic studies. It includes specific time allocations for sleep, prayer, study sessions, and football training from Monday to Sunday, with a focus on recovery and peak performance. Key points emphasize training after Iftar, studying during peak focus times, and incorporating power naps to prevent burnout.

Uploaded by

hamaniwalid10
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Optimized Ramadan Weekly Schedule (Football +

Studies)
Daily Schedule (Monday - Sunday)
(Adjusted for school days, football training, and study intensity)

Monday - Friday (School Days)


11:30 PM - 4:30 AM → Main Sleep (5 Hours)
4:30 AM - 5:15 AM → Suhoor + Fajr Prayer
5:15 AM - 7:00 AM → Back to Sleep (1.5 Hours for Recovery)
7:15 AM - 7:45 AM → Morning Study (Quick Review / Flashcards)
8:00 AM - 5:00 PM (6:30 PM Fri) → School
5:15 PM - 6:00 PM → Light Study (Reading / Notes Review)
6:00 PM - 6:30 PM → Power Nap (Boost for Iftar & Training)
7:00 PM - 8:00 PM → Iftar + Maghrib Prayer
8:15 PM - 9:45 PM → Football Training (Technical + Strength)
10:00 PM - 10:30 PM → Tarawih Prayer
10:30 PM - 11:30 PM → Deep Study (Problem Solving, Mock Exams)
11:30 PM → Sleep

Saturday (Football & Study Focus)


11:30 PM - 4:30 AM → Main Sleep (5 Hours)
4:30 AM - 5:15 AM → Suhoor + Fajr
5:15 AM - 7:00 AM → Back to Sleep (1.5 Hours)
7:30 AM - 9:30 AM → Deep Study (Math/Physics Focus)
9:30 AM - 11:30 AM → Mock Exam / Past Papers
11:30 AM - 3:30 PM → Rest / Light Reading / Relax
3:30 PM - 5:30 PM → Football (Outdoor Training Session)
5:30 PM - 6:15 PM → Rest + Power Nap
7:00 PM - 8:00 PM → Iftar + Maghrib
8:30 PM - 10:00 PM → Football Training (Strength & Agility)
10:30 PM - 11:30 PM → Study (Light Review / Notes)
11:30 PM → Sleep

Sunday (Recovery & Study Focus)


11:30 PM - 4:30 AM → Main Sleep (5 Hours)
4:30 AM - 5:15 AM → Suhoor + Fajr
5:15 AM - 7:00 AM → Back to Sleep (1.5 Hours)
7:30 AM - 10:00 AM → Study (High Focus Revision)
10:00 AM - 12:00 PM → Football (Light Technical Drills)
12:00 PM - 3:30 PM → Rest / Quran / Reflection
3:30 PM - 5:30 PM → Mock Exam / Past Papers
5:30 PM - 6:15 PM → Power Nap
7:00 PM - 8:00 PM → Iftar + Maghrib
8:30 PM - 10:00 PM → Football (Strength + Recovery Drills)
10:30 PM - 11:30 PM → Study (Light Review + Planning for the Week)
11:30 PM → Sleep

Key Points:
Training on High Energy (Post-Iftar)
Study During Peak Focus (Morning & Late Night)
Recovery Days (Sunday is Lighter Training, More Study)
Power Naps Prevent Burnout
Endurance Focus (Saturday Football Session Outdoors)

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