I have exactly 27 days 'til my club is having an internal tournament and I'm planning to play singles, men's doubles and mixed doubles. My fitness is okay but I feel that I could do a lot better. I'd like to improve my fitness before that (if possible). I play badminton 5 hours a week, 2 hrs on Thursdays and 3 hrs on Sundays. I just got dumbbells (5kgs each) and a jump rope. I just don't know how to put all these things together to make a training schedule. Can you help me? It would be really useful, because after the summer I'll start playing tournaments in the Flemish league (Belgium) as a D player, so the training schedule/program would give some idea of what I'll do when I start playing competitively. I'm 14 btw.