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 2 Weetabix with l Bowl of Bran Flakes l 2 slices brown toast l Bowl of Shreddies with l 50g porridge oats l Bowl of Rice Krispies l 2 slices brown toast
skimmed milk with skimmed milk l Smoothie: 200g tinned skimmed milk l 350ml milk or water, or with skimmed milk l Smoothie: 300ml
l 1 banana l 1 apple peaches, 125g peach l 1 banana a mixture of the two l 1 banana skimmed milk, 125g
and mango yoghurt, l 1 banana
vanilla yoghurt,
300ml skimmed milk 100g berries, 1 banana
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 Low-fat soup l 2 cheese wedges l 3 slices low-fat ham l Pot of low-fat custard l 3 crackers with low-fat
l Handful of raisins spreadable cheese l 3 crackers
or turkey spreadable cheese
12pm Interval training 12pm Endurance session 12pm Rest period 12pm Interval training 12pm Gym workout 12pm Technique 12pm Rest period
l Jog: 5 minutes l Jog: 5 minutes l Jog: 5 minutes l 3 x 20 seconds plank Regain your first touch
l Three-quarter pace run: l Sprint: 20 seconds l Three-quarter pace run: l 3 x 10 seconds left side drill – Performance guide
5 minutes 5 minutes
LUNCH WORKOUT
l Walk: 1 minute
plank
l Walk: 1 minute l Repeat sprint/walk x5 l Walk: 1 minute l 3 x 10 seconds right side Interval training
l Three-quarter pace run: l 3 x 12 press-ups l Three-quarter pace run:
plank l Jog: 5 minutes
4 minutes l 3 x 6 narrow pull-ups 4 minutes l 3 x 15 seconds glute l Three-quarter pace run:
l Walk: 1 minute l 3 x 8 inverted rows l Walk: 1 minute
bridge 5 minutes
l Sprint: 1 minute l 3 x 12 split squats l Sprint: 1 minutes l 3 x 12 split squats l Walk: 1 minute
l Walk: 1 minute l 3 x 12 glute bridges l Walk: 1 minute l 3 x 12 sumo squats l Sprint: 2 minutes
l Sprint: 1 minute l 3 x 12 sumo squats l Sprint: 2 minutes l 3 x 8 swiss ball l Walk: 1 minute
hamstring curls l Sprint: 2 minutes
1pm 1pm 1pm 1pm 1pm 2pm 1.30pm
l 1 chicken breast with l Tuna salad l Jacket potato with l Grilled white fish l 1 chicken breast with l Spaghetti bolognese l Tuna salad
tomato sauce l 250g plain yoghurt beans and cheese l 1 ½ cups brown rice BBQ sauce l 1 portion veg l 250g plain yoghurt
l 1 ½ cups brown rice l 1 banana l 250g plain yoghurt l 1 portion veg l 1 jacket potato l 250g plain yoghurt l 1 banana
l 1 portion veg l 250g plain yoghurt l Mixed salad
l 250g plain yoghurt l 250g plain yoghurt
3.30pm 3.30pm
SNACK
3.30pm 3.30pm 3.30pm 3.30pm 3.30pm
l 2 crackers l 2 slices malt loaf with l2 slices malt loaf l 4 fig rolls l Flapjack covered with l Sugar-free jelly
l2 slices malt loaf
l 2 tablespoons peanut butter with peanut butter low-fat yogurt with peanut butter
cottage cheese
6pm 6pm 6pm Rest period 6pm 6pm 6pm Rest period 6pm Rest period
l 6 x 320-metre shuttle l 6 x 320-metre shuttle l 6 x 320-metre shuttle l 6 x 320-metre shuttle
DINNER WORKOUT
runs – see Performance runs runs runs
training guide for more
information
7.30pm 7.30pm 6.30pm 7.30pm 7.30pm 7.30pm 7.30pm
l Salmon pasta bake – l Chicken jambalaya – l Chilli, asparagus and l Jacket potato, beans l 4-egg omelette, with l 5 grilled salmon fish l Chicken
see Performance see Performance lamb noodle stir-fry – and cheese diced ham, mushrooms fingers l Mixed vegetable stir-fry
l Salad
training guide for training guide for see Performance and onions l Handful of potato
more information more information training guide l Half a jacket potato wedges
l Steamed broccoli l Garden peas
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