1. PRE-SEASON TRAINING GUIDE WEEK
SNACK
BREAKFAST
MONDAY
WORKOUT
LUNCH
SNACK
WORKOUT
THURSDAY
3
8am
l Bowl of Bran Flakes
with skimmed milk
l 1 apple
8am
l Bowl of Rice Krispies
with skimmed milk
l 1 Banana
8am
l 2 slices brown toast
l Smoothie: 1 banana,
300ml skimmed
milk, 200g yoghurt
10.30am
l 250g plain yoghurt
l Handful of raisins
10.30am
l Ryvita with cottage
cheese
l Tuna
l Cucumber
10.30am
l Low-fat soup
l 3 crackers
l
10.30am
3 slices low-fat
ham or turkey
10.30am
l Bowl of Bran Flakes
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
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
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
1pm
Grilled white fish
l 1 ½ cups brown rice
l 1 portion veg
l 250g plain yoghurt
l
l
l
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
5
6
PERFORMANCE
SATURDAY
SUNDAY
9am
l Bowl of Shreddies with
skimmed milk
l 1 banana
9.30am
l Smoothie: 100g fresh/
frozen berries, 300ml
skimmed milk, 4 ice
cubes
10.30am
Pot of low-fat custard
11.30am
l 250g plain yoghurt
l Handful of raisins
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
12pm Technique
l Recover passing range –
see Performance guide
12pm Rest period
l
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
l
l
l
l
1pm
Spaghetti bolognese
l 1 portion veg
l 250g plain yoghurt
1pm
l 1 chicken breast
l 1 ½ cups for brown rice
l 1 portion veg
l 250g plain yoghurt
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 250g low-fat yoghurt
l Handful of sunflower
seeds
3.30pm
l Sugar-free jelly
3.30pm
l Flapjack covered with
low fat yogurt
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
6pm Rest period
6pm Rest period
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
1pm
Tuna salad
l 250g plain yoghurt
l 1 banana
l
l
3.30pm
4 fig rolls
3.30pm
l Ryvita with cottage
cheese
l Tuna
l Cucumber
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
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
6pm Rest period
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 Chicken jambalaya
7.30pm
l Salmon and pasta bake
6.30pm
l 4-egg omelette with
diced ham, mushrooms
and onions
l Half a jacket potato
l Steamed broccoli
3.30pm
l 2 crackers
l 2 tablespoons
cottage cheese
4
FRIDAY
8am
l 2 Weetabix with
skimmed milk
l 1 banana
l
DINNER
WEDNESDAY
2
8am
l 50g porridge oats
l 350ml milk or water
l 1 banana
l
TUESDAY
1
7.30pm
l Grilled chicken
l Mixed vegetable stir-fry
l
www.performance.fourfourtwo.com
6.30pm
Tuna pasta bake
l 1 portion veg
l