1. PRE-SEASON TRAINING GUIDE WEEK 1 2 3 4 5 6
PERFORMANCE
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
8am 8am 8am 8am 8am 9am 9.30am
BREAKFAST
l Smoothie: 200g tinned l Bowl of Bran Flakes l Smoothie: 300ml l 50g porridge oats, with l 2 slices of toast l 2 Weetabix with l Bowl of Rice Krispies
peaches, 125g pot low- with skimmed milk skimmed milk, 125g 350ml milk or water, or l Smoothie: 1 banana, skimmed milk with skimmed milk
fat mango and peach l 1 apple vanilla yoghurt, 1 banana, a mixture of the two 300ml skimmed milk, l 1 banana l 1 Banana
yoghurt, 300ml 100g berries, 1 teaspoon l 1 banana
200g low-fat yoghurt
skimmed milk honey, handful flaxseeds
10.30am 10.30am 10.30am 10.30am 10.30am 10.30am 11.30am
SNACK
l 250g plain yoghurt
l 3 crackers with low-fat l 3 crackers with low fat l 3 slices low-fat ham l Low-fat soup l Pot of low-fat custard l2 cheese wedges
l Handful of raisins
spreadable cheese spreadable cheese or turkey l 3 crackers
12pm Interval training 12pm Endurance session 12pm Rest period 12pm Interval training 12pm Workout 12pm Technique 12pm Rest period
l Jog: 5 minutes l Jog: 5 minutes l Jog: 5 minutes l 3 x 20 seconds plank l Play under pressure –
l Three-quarter pace run: l Sprint: 20 seconds l Sprint: 20 seconds l 3 x 10 seconds left side see Performance guide
5 minutes l Walk: 1 minute
WORKOUT
l Walk: 1 minute
plank Workout
l Walk: 1 minute l Repeat sprint/walk x5 l Repeat sprint/walk x5 l 3 x 10 seconds right side l Jog: 5 minutes
l Three-quarter pace run: l 3 x 12 press-ups l 3 x 12 press-ups
plank l Three-quarter pace run:
4 minutes l 3 x 8 narrow pull-ups l 3 x 8 narrow pull-ups l 3 x 15 seconds glute 5 minutes
l Walk: 1 minute l 3 x 10 inverted rows l 3 x 10 inverted rows
bridge l Walk: 1 minute
l Sprint: 2 minutes l 3 x 12 split squats l 3 x 40 second plank l 3 x 12 split squats l Sprint: 3 minutes
l Walk: 1 minute l 3 x 6 bridge to single l 3 x 20 second side l 3 x 12 sumo squats l Walk: 1 minute
l Sprint: 3 minutes
leg hold plank (both sides) l 3 x 8 swiss ball Repeat these intervals
l 3 x 12 sumo squats l 3 x 30 sec glute bridge
hamstring curls twice more
1pm 1pm 1pm 1pm 1pm 2pm 1.30pm
LUNCH
l Tuna salad l Tuna salad l Tuna salad l 1 chicken breast with l 1 chicken breast with l Jacket potato with l Tuna salad
l 250g plain yoghurt l 250g plain yoghurt l 250g plain yoghurt BBQ sauce sauce beans and cheese l 250g plain yoghurt
l 1 banana l 1 banana l 1 banana l 1 jacket potato l 1 ½ cups brown rice l 250g plain yoghurt l 1 apple
l Mixed salad l 1 portion veg
l 250g plain yoghurt l 250g plain yoghurt
3.30pm 3.30pm 3.30pm 3.30pm 3.30pm 3.30pm 3.30pm
SNACK
l 2 slices malt loaf with lSugar-free jelly l 2 crackers l4 fig rolls l 250g low-fat yoghurt l Ryvita with cottage l 2 crackers
l 2 tablespoons of
peanut butter l 2 tablespoons l Handful of sunflower cheese
cottage cheese seeds l Tuna cottage cheese
l Cucumber
6pm 6pm 6pm Rest period 6pm 6pm 6pm Rest period 6pm Rest period
lAgility relay course - see l Agility relay course - see lAgility relay course - see lAgility relay course - see
WORKOUT
Performance guide for Performance guide for Performance guide for Performance guide for
details details details details
7.30pm 7.30pm 6.30pm 7.30pm 7.30pm 6.30pm Dinner 6.30pm
DINNER
l 5 grilled salmon fish l Grilled chicken l Chicken jambalaya l Jacket potato with l Tuna pasta bake l 4-egg omelette, with l Shepherd’s pie
fingers l Mixed vegetable stir-fry beans and cheese l 1 portion veg diced ham, mushrooms l 1 portion veg
l Handful of potato l Mixed salad
and onions
wedges l Half a jacket potato
l Garden peas l Steamed broccoli
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