You can get an idea by going to www.extremechesstraining.com and clicking on the schedule tab. This should get you started. I'm still working it out, but after doing it for 4 weeks, I am noticing improvement.
EXTREME Chess training! Help
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One more thing, regarding the time spent on training. I've been reading some papers on expertise, and while most researches agree that you need 10,000 hours of deliberate practice to reach expert level in any field, they also said that training over 4 hours per day tends to give you diminishing returns. The optimal training time was 1-2 hours per session, so if you have so lots of time available for training, you might want to split up your training to 2 hours in the morning and 2 hours in the evening.
Hope this helps.
Starting next week im gonna do extreme training with 6+ hours put into chess per day, but i need help because i dont know how to do it effectively and where to start!