PRE-SEASON TRAINING GUIDE WEEK

MONDAY
BREAKFAST 8am l Smoothie: 200g tinned peaches, 125g pot of low fat mango and peach yoghurt 10.30am l 2 cheese wedges

PERFORMANCE

TUESDAY
8am l 50g porridge oats l 350ml milk or water, or a mixture of the two l 1 banana 10.30am l 3 slices low-fat ham or turkey

WEDNESDAY
8am l Smoothie: 300ml skimmed milk, 125g vanilla yoghurt, 1 banana, 100g berries, 1 teaspoon honey, handful flaxseeds 10.30am l Ryvita with cottage cheese l Tuna l Cucumber 12pm Rest period

THURSDAY
8am l Bowl of Bran Flakes with skimmed milk l 1 apple

FRIDAY
8am l Bowl of Shreddies with skimmed milk l 1 banana

SATURDAY
9am l 2 slices brown toast l Smoothie: 1 banana, 300ml skimmed milk, 200g low fat yoghurt 10.30am 3 slices low-fat ham or turkey

SUNDAY
9.30am l Smoothie: 100g fresh/ frozen berries, 300ml skimmed milk, 4 ice cubes 11.30am l Low-fat custard pot

SNACK

10.30am 2 slices of malt loaf with peanut butter

10.30am l Low-fat soup l 3 crackers

12pm Interval training Jog: 5 minutes l Three-quarter pace run: 5 minutes l Walk: 1 minute l Three-quarter pace run: 4 minutes l Walk: 1 minute l Sprint: 3 minutes l Walk: 1 minute l Sprint: 2 minutes
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12pm Interval Training Jog: 5 minutes l Sprint: 20 seconds l Walk: 1 minute l Repeat sprint/walk x5 l 3 x 12 press-ups l 3 x 8 narrow pull-ups l 3 x 10 inverted rows l 3 x 12 split squats l 3 x 6 bridge to single leg hold l 3 x 12 sumo squats
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12pm Interval training Jog: 5 minutes l Sprint: 20 seconds l Walk: 1 minute l Repeat sprint/walk x5 l 3 x 12 press ups l 3 x 8 narrow pull ups l 3 x 10 inverted rows l 3 x 40 second plank l 3 x 20 second side plank (both sides) l 3 x 30 sec glute bridge
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12pm Workout l 3 x 12 press ups l 3 x 8 narrow pull ups l 3 x 10 inverted rows l 3 x 12 split squats l 3 x 6 bridge to single leg hold l 3 x 12 sumo squats l 3 x 10 hamstring curls l 3 x 40 second planks l 3 x 20 second side planks (both sides) 1pm l Bagel pizzas with ham and pineapple

WORKOUT

12pm Technique l Make space in tight areas see Performance guide

12pm Rest period

LUNCH

1pm Bagel pizza with ham and pineapple

1pm l Mustard mackerel sandwich

1pm Tuna salad l 1 apple l 250g low-fat yoghurt

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2pm Spaghetti bolognese l 1 portion veg l 250g plain yoghurt

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2pm 1 chicken breast with BBQ sauce l 1 jacket potato l Mixed salad l 250g plain yoghurt
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1.30pm Low-fat cheese and beetroot sandwich

3.30pm l 250g low-fat yoghurt l Handful of sunflower seeds 6pm Reactive 10-metre sprints with ball see Performance guide

SNACK

3.30pm Flapjack covered with low-fat yogurt

3.30pm Sugar-free jelly

3.30pm l 4 fig rolls

3.30pm l 250g low-fat yoghurt l Handful of sunflower seeds 6pm Reactive 10-metre sprints with ball see Performance guide

3.30pm Flapjack covered with low-fat yogurt

3.30pm 3 crackers with low-fat spreadable cheese

WORKOUT

6pm l Reactive 10-metre sprints with ball see Performance guide

6pm Rest period

6pm Reactive 10-metre sprints with ball see Performance guide

6pm Reactive 10-metre sprints with ball see Performance guide

6pm Rest period

7.30pm l 4-egg omelette, with diced ham, mushrooms and onions l Half a jacket potato l Steamed broccoli

DINNER

7.30pm l Chicken and mango curry see Perfomance guide

6.30pm l Chilli, asparagus and lamb noodle stir-fry

7.30pm l Fish and chips see Performance guide

7.30pm l Tuna pasta bake l 1 portion veg

6.30pm l Grilled chicken l Mixed vegetable stir-fry

6.30pm 5 grilled salmon fish fingers l Handful of potato wedges l Garden peas
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