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Pre season training week 5
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Pre season training week 5

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  • 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 50g porridge oats l Smoothie: 300ml l Bowl of Bran Flakes l Bowl of Shreddies with l 2 slices brown toast l Smoothie: 100g fresh/ peaches, 125g pot of l 350ml milk or water, or skimmed milk, 125g with skimmed milk skimmed milk l Smoothie: 1 banana, frozen berries, 300ml low fat mango and a mixture of the two vanilla yoghurt, 1 banana, l 1 apple l 1 banana 300ml skimmed milk, skimmed milk, 4 ice peach yoghurt l 1 banana 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 custard pot l 2 cheese wedges l 3 slices low-fat ham l Ryvita with cottage l2 slices of malt loaf with l Low-fat soup l3 slices low-fat ham or turkey cheese peanut butter l 3 crackers or turkey 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 12 press ups l Make space in tight l Three-quarter pace run: l Sprint: 20 seconds l Sprint: 20 seconds l 3 x 8 narrow pull ups areas – see 5 minutes l Walk: 1 minuteWORKOUT l Walk: 1 minute l 3 x 10 inverted rows Performance guide l Walk: 1 minute l Repeat sprint/walk x5 l Repeat sprint/walk x5 l 3 x 12 split squats l Three-quarter pace run: l 3 x 12 press-ups l 3 x 12 press ups l 3 x 6 bridge to single 4 minutes l 3 x 8 narrow pull-ups l 3 x 8 narrow pull ups leg hold l Walk: 1 minute l 3 x 10 inverted rows l 3 x 10 inverted rows l 3 x 12 sumo squats l Sprint: 3 minutes l 3 x 12 split squats l 3 x 40 second plank l 3 x 10 hamstring curls l Walk: 1 minute l 3 x 6 bridge to single l 3 x 20 second side l 3 x 40 second planks l Sprint: 2 minutes leg hold plank (both sides) l 3 x 20 second side l 3 x 12 sumo squats l 3 x 30 sec glute bridge planks (both sides) 1pm 1pm 1pm 2pm 1pm 2pm 1.30pmLUNCH lBagel pizza with ham l Mustard mackerel l Tuna salad l Spaghetti bolognese l Bagel pizzas with ham l 1 chicken breast with l Low-fat cheese and and pineapple sandwich l 1 apple l 1 portion veg and pineapple BBQ sauce beetroot sandwich l 250g low-fat yoghurt l 250g plain yoghurt l 1 jacket potato l Mixed salad l 250g plain yoghurt 3.30pm 3.30pm 3.30pm 3.30pm 3.30pm 3.30pmSNACK 3.30pm l 250g low-fat yoghurt lFlapjack covered with lSugar-free jelly l 4 fig rolls l 250g low-fat yoghurt lFlapjack covered with l3 crackers with low-fat l Handful of sunflower low-fat yogurt l Handful of sunflower low-fat yogurt spreadable cheese seeds seeds 6pm 6pm 6pm Rest period 6pm 6pm 6pm 6pm Rest period lReactive 10-metre l Reactive 10-metre lReactive 10-metre lReactive 10-metre lReactive 10-metre WORKOUT sprints with ball – see sprints with ball – see sprints with ball – see sprints with ball – see sprints with ball – see Performance guide Performance guide Performance guide Performance guide Performance guide 7.30pm 7.30pm 6.30pm 7.30pm 7.30pm 6.30pm 6.30pmDINNER l 4-egg omelette, with l Chicken and mango l Chilli, asparagus and l Fish and chips – see l Tuna pasta bake l Grilled chicken l 5 grilled salmon fish diced ham, mushrooms curry – see Perfomance lamb noodle stir-fry Performance guide l 1 portion veg l Mixed vegetable stir-fry fingers and onions guide l Handful of potato l Half a jacket potato wedges l Steamed broccoli l Garden peas www.performance.fourfourtwo.com