Pre season training week 3

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Pre season training week 3

  1. 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 9.30amBREAKFAST 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 11.30amSNACK 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 minuteWORKOUT 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 1.30pmLUNCH 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 3.30pmSNACK 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 6.30pmDINNER 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 www.performance.fourfourtwo.com

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