PRE-SEASON TRAINING GUIDE WEEK

MONDAY
BREAKFAST 8am l 50g porridge oats l 350ml milk or water l 1 banana

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PERFORMANCE

TUESDAY
8am l 2 Weetabix with skimmed milk l 1 banana

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

THURSDAY
8am l Bowl of Rice Krispies with skimmed milk l 1 Banana

FRIDAY
8am l 2 slices brown toast l Smoothie: 1 banana, 300ml skimmed milk, 200g yoghurt 10.30am l Bowl of Bran Flakes

SATURDAY
9am l Bowl of Shreddies with skimmed milk l 1 banana

SUNDAY
9.30am l Smoothie: 100g fresh/ frozen berries, 300ml skimmed milk, 4 ice cubes 11.30am l 250g plain yoghurt l Handful of raisins

SNACK

10.30am l 250g plain yoghurt l Handful of raisins

10.30am l Ryvita with cottage cheese l Tuna l Cucumber 12pm Interval Training Jog: 5 minutes l Sprint: 20 seconds l Walk: 1 minute l Repeat sprint/walk x5 l 3 x 20 seconds plank, repeat on left and right side l 3 x 12 press-ups l 3 x 6 narrow pull ups l 3 x 8 inverted rows
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10.30am l Low-fat soup l 3 crackers

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10.30am 3 slices low-fat ham or turkey

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10.30am Pot of low-fat custard

12pm Interval training Jog: 5 minutes l Three-quarter pace run: 5 minutes l Walk: 1 minute l Three-quarter pace: 4 minutes l Walk: 1 minute l Sprint: 2 minutes l Walk: 1 minute l Sprint: 2 minutes
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12pm Rest period

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: 2 minutes l Walk: 1 minute l Sprint: 2 minutes
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12pm Workout l 3 x 20 seconds plank l 3 x 10 seconds left side plank l 3 x 10 seconds right side plank l 3 x 15 seconds glute bridge l 3 x 12 split squats l 3 x 12 sumo squats l 3 x 8 swiss ball hamstring curls 1pm l 1 chicken breast l 1 ½ cups for brown rice l 1 portion veg l 250g plain yoghurt

WORKOUT

12pm Technique l Recover passing range – see Performance guide Plank (20 seconds) Side plank (20 seconds on both sides) l Crucifix press-up x 6 l Athletic posture kick backs x 6 on each leg l Clams x 10 on each leg l Straight leg abductions x 10 each leg
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12pm Rest period

1pm Grilled white fish l 1 ½ cups brown rice l 1 portion veg l 250g plain yoghurt
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1pm l 1 chicken breast with BBQ sauce l 1 jacket potato l Mixed salad l 250g plain yoghurt 3.30pm 2 slices malt loaf with peanut butter

LUNCH

1pm Tuna salad l 250g plain yoghurt l 1 banana
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1pm Spaghetti bolognese l 1 portion veg l 250g plain yoghurt
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2pm l Jacket potato with beans and cheese l 250g plain yoghurt

1.30pm l Grilled white fish l 1 ½ cups brown rice l 1 portion veg l 250g plain yoghurt

3.30pm l 2 crackers l 2 tablespoons cottage cheese 6pm workout Plank (20 seconds) l Side plank (20 seconds on both sides) l Crucifix press-up x 6 l Athletic posture kick backs x 6 each leg l Clams x 10 on each leg l Straight leg abductions x 10 each leg
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SNACK

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3.30pm 4 fig rolls

3.30pm l Ryvita with cottage cheese l Tuna l Cucumber 6pm l Plank (20 seconds) l Side plank (20 seconds on both sides) l Crucifix press-up x 6 l Athletic posture kick backs x 6 on each leg l Clams x 10 on each leg l Straight leg abductions x 10 each leg 7.30pm l Grilled chicken l Mixed vegetable stir-fry

3.30pm l 250g low-fat yoghurt l Handful of sunflower seeds 6pm Plank (20 seconds) l Side plank (20 seconds on both sides) l Crucifix press-up x 6 l Athletic posture kick backs x 6 on each leg l Clams x 10 on each leg l Straight leg abductions x 10 each leg
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3.30pm l Sugar-free jelly

3.30pm l Flapjack covered with low fat yogurt

6pm l Plank (20 seconds) l Side plank (20 seconds on both sides) l Crucifix press-up x 6 l Athletic posture kick backs x 6 on each leg l Clams x 10 on each leg l Straight leg abductions x 10 each leg 7.30pm l Salmon and pasta bake

6pm Rest period

6pm Rest period

6pm Rest period

WORKOUT

DINNER

7.30pm l Chicken jambalaya

6.30pm l 4-egg omelette with diced ham, mushrooms and onions l Half a jacket potato l Steamed broccoli

7.30pm l Chilli, asparagus and lamb noodle stir-fry l Half a jacket potato l Steamed broccoli

6.30pm l Shepherd’s pie l Portion of veg

6.30pm Tuna pasta bake l 1 portion veg
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