Pre season training week 4

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Pre season training week 4

  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 Bowl of Bran Flakes l Smoothie: 1 banana, l Smoothie: 300ml l 2 slices brown toast l 2 Weetabix with l Bowl of Shreddies with l Smoothie: 100g fresh/ with skimmed milk 300ml skimmed milk, skimmed milk, 125g l Smoothie: 1 banana, skimmed milk skimmed milk frozen berries, 300ml l 1 apple 200g low-fat yoghurt vanilla yoghurt, 1 banana, 300ml skimmed milk, l 1 banana l 1 banana skimmed milk, 4 ice 100g berries, 1 teaspoon 200g low-fat yoghurt cubes honey, handful flaxseeds 10.30am 10.30am 10.30am 10.30am 10.30am 10.30am 11.30amSNACK l Low fat soup l 2 cheese wedges l 2 slices malt loaf with l Ryvita with cottage l3 slices low-fat ham l 250g plain yoghurt lLow-fat custard pot l 3 crackers peanut butter cheese or turkey l Handful of raisins l Tuna l Cucumber 12pm Interval training 12pm Interval Training 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 Base level reactive l Three-quarter pace: 5 l Sprint: 20 seconds l Sprint: 20 seconds l 3 x 10 seconds left side jumps – see Performance minutes l Walk: 1 minuteWORKOUT l Walk: 1 minute plank guide for more l Walk: 1 minute l Repeat sprint/walk x5 l Repeat sprint/walk x5 l 3 x 10 seconds right side l Three-quarter pace run: l 3 x 12 press-ups l 3 x 12 press ups plank 4 minutes l 3 x 8 narrow pull-ups l 3 x 8 narrow pull ups l 3 x 15 seconds glute l Walk: 1 minute l 3 x 10 inverted rows l 3 x 10 inverted rows bridge l Sprint: 3 minutes l 3 x 12 split squats l 3 x 40 second plank l 3 x 12 split squats l Walk: 1 minute l 3 x 6 bridge to single l 3 x 20 second side l 3 x 12 sumo squats l Sprint: 2 minutes leg hold plank (both sides) l 3 x 8 swiss ball l 3 x 12 sumo squats l 3 x 30 sec glute bridge hamstring curls 1pm 1pm 1pm 2pm 1pm 2pm 1.30pmLUNCH l 1 chicken breast with l Bison steak sandwich lLow-fat cheese and lMustard mackerel l Spaghetti bolognese l Jacket potato with l Tuna salad BBQ sauce beetroot sandwich sandwich l 1 portion veg baked beans and cheese l 1 apple l 1 jacket potato l 250g plain yoghurt l 250g low-fat yoghurt l 250g low-fat yoghurt l Mixed salad l 250g plain yoghurt 3.30pm 3.30pm 3.30pm 3.30pm 3.30pmSNACK 3.30pm 3.30pm l 2 slices malt loaf with lFlapjack covered with lSugar-free jelly l 2 crackers l 250g low-fat yoghurt l2 slices malt loaf with lSugar-free jelly low-fat yogurt peanut butter l 2 tablespoons cottage l Handful of sunflower peanut butter cheese seeds 6pm 6pm 6pm Rest period 6pm 6pm 6pm Rest period 6pm Rest period l Base level reactive l Base level reactive lBase level reactive lBase level reactive WORKOUT jumps – see Performance jumps – see Performance jumps – see Performance jumps – see Performance guide for more guide for more guide for more guide for more 7.30pm 7.30pm 6.30pm 7.30pm 7.30pm 6.30pm 6.30pmDINNER l Tuna pasta bake l Chilli, asparagus and l Grilled chicken l Chicken jambalaya l 5 grilled salmon fish lSalmon pasta bake l Shepherd’s pie l 1 portion of vegetables lamb noodle stir-fry l Mixed vegetable stir-fry fingers l Portion of veg l Baked potato wedges l Garden peas www.performance.fourfourtwo.com

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