以下資料是由中華女籃洪玲瑤教練所提供，這是91年中華女籃的體能訓練計畫；此訓練處方是由前體委會副主委、也是現任臺灣體育大學教練研究所所長黃啟煌博士所擬，這個訓練處方在此提供給大家參考。
中華女籃參加東亞運與亞洲盃錦標賽體能訓練計劃
二月
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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| 15 | 16 | 17 |
18 | 19J/W | 20J/W | 21 | 22J/W | 23J/W | 24 |
25 J/W | 26J/W | 27 | 28 J/W |
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Basic aerobic & body core strength training
Jog 5000M within 25 minutes
Core strength development
1. Squat or step ups
2. Clean
3. Sit ups
4. Bench press
5. Good Morning or back extension
6. Hamstring curls
7. Biceps curls
Do above exercises around 70-85% of IRM with 4sets at 15 to 20 repetitions
三月
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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| 1 R | 2 | 3J/W |
4 R | 5 J/W | 6 | 7 J/W | 8 R | 9 | 10J/W |
11 R | 12 W/M | 13 | 14 W/M | 15 R | 16 | 17W/L |
18 R | 19 W/L | 20 R | 21 W/M | 22 R | 23 | 24W/L |
25 R | 26 W/M | 27 R | 28 W/L | 29 R | 30 | 31W/M |
四月
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
1 R | 2 W/H | 3 R | 4 W/L | 5 R | 6 | 7W/H |
8 R | 9 W/L | 10 R | 11 W/H | 12 R | 13 | 14W/H |
15 R | 16 W/H | 17 R | 18 W/L | 19 R | 20 | 21W/H |
22 R | 23 W/L | 24 | 25移 | 26地 | 27訓 | 28練 |
29 | 30大 | 1陸 | 2移 | 3地 | 4訓 | 5練 |
Anaerobic capacity & power training
Start our 8-week sprinting program from 3/1 to 4/24 3 times a week (1,3,5)
From 3/12 our weight program will begin the second phase of the strengthening
Period 3 times a week (2,4,6)
Weight program will focus on power and speed and upper body strength development
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