Here's my training programme. I have sent to your email but this is for the interest of others too
To warm up I do light shuttle runs, faster paced to the turning point and a slow jog back. Depending on the distance I would usually only do this for about 4-5 minutes just to get blood flowing.
Also very important to stretch and move joints before doing things like squats so that the synovial fluid in the joints i.e knees, warms up. Otherwise you will find your knees and shoulders may click a lot which isn't good for them repeditively.
I do an all round fitness programme, I usually start with a focus on my core.
Core Exercise
Prone Hold (plank): If you've ever done this before you basically lie flat and put your arms together like Johnny Wilkinson when he goes to kick a ball and you lift yourself up off the ground and hold your body up. Important to make sure your back is level and not raised. That is the normal technique. I have another extra method for side of core which is quite difficult to explain. I do the prone hold for 2 minutes.
Sit Ups: I usually do 2 sets of 50-70, important not to let your body fall all the way to the ground, by holding it just above the ground and going back up you create better tension in your ab muscles.
Arm Exercise
Press Ups: I don't set a number of pressups to do, the first time when I start I forced myself to do as many as I could until I could do no more. Now each time I either try to equal or best the number from the last session. This could be something you write down. There are several methods to doing pressups, hands pointing forward and slights under your body so elbows go back, standard technique. Hands facing inwards and arms out which builds the fringe muscles to your chest a bit more and the triangle technique, this is where your hands form a triangle directly beneath your chest and is a very good muscle builder.
To add aerobic fitness to this, I will often set a 5 metre area and sidestep across it then do 5 pressups and go back and forth 4-6 times.
Tricep Dips: I do 2-3 sets of 30. Important that your body goes straight down and not outwards. Also you can created more tension by raising your feet onto something so they are more level.
Leg Exercise
I deem this to be most important for table tennis, to build quick movement but also explosive power.
Squats: 100 is the number, if you can do 100+ squats in your session you will build very good strength in your quads. Important to make sure you drop to 90 degrees, you can achieve this by using a chair and dropping till you just touch the chair. Also your body must go straight down, straight back.
Lunges/Monkey Jumps: I usually lunge walk around an area, however monkey jumps are an excrutiating way of building good explosive power. You drop into a lunge, then jump straight up out of it and land in a lunge position with the other leg in front, like scissors almost. So you swap back and forth on each jump, I would recommend sets of 20, maybe 2 with a short break in between.
Jumping: Jumping up onto a bench can be benefitial also, I mix and match this with arm exercise. e.g I find a relatively high bench jump up and down onto it 20 times then do 5 pressups. I will repeat this 2-3 times.
Roman Chair: You probably know this one, up against a wall in dropped squat position. Back flat against the wall and legs at 90 degrees as if you were sitting down. I hold for 2 to 2.5 minutes.
So that's my programme. It's not too time consuming, maybe 30-40 minutes at the most. Don't give yourself too much time for breaks maybe just a minute between groups of 3 exercises. You should try and combine exercises as I mentioned the jumps then pressups. I do this about 4-5 times a week and has been hugely beneficial to my game. First time might be tough but make sure you really push yourself, you'll be surprised how quickly your body gets used to it!
Good Luck!
