Pre season training week 6

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Pre season training week 6

  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 Porridge oats with l 50g porridge oats l Smoothie: 300ml l 2 slices brown toast l Porridge oats with l 2 Weetabix with l Smoothie: 100g fresh/ apricots, honey and a l 350ml milk or water, or skimmed milk, 125g l Smoothie: 200g tinned apricots, honey and a skimmed milk frozen berries, 300ml glass of apple juice – see a mixture of the two vanilla yoghurt, 1 banana, peaches, 125g mango, glass of apple juice l 1 banana skimmed milk, 4 ice Performance guide l 1 banana 100g berries, 1 teaspoon peach yoghurt, 300ml cubes honey, handful flaxseeds skimmed milk 10.30am 10.30am 10.30am 10.30am 10.30am 10.30am 11.30amSNACK l 3 crackers with low-fat l Ryvita with cottage l Low-fat soup l Pot of low-fat custard l2 cheese wedges l 250g plain yoghurt l3 slices of low-fat ham cheese l 3 crackers l Handful of raisins or turkey spreadable cheese 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 Finishing drills – see l Sprint: 20 seconds l Sprint: 20 seconds l Sprint: 20 seconds l 3 x 8 narrow pull-ups Performance guide l Walk: 1 minute l Walk: 1 minuteWORKOUT l Walk: 1 minute l 3 x 10 inverted rows l Repeat sprint/walk x5 l Repeat sprint/walk x5 l Repeat sprint/walk x5 l 3 x 12 split squats l 3 x 20 seconds plank l 3 x 20 seconds plank l 3 x 12 press-ups l 3 x 6 bridge to single l 3 x 10 seconds left and l 3 x 10 seconds left and l 3 x 8 narrow pull-ups leg hold right planks right side plank l 3 x 10 inverted rows l 3 x 12 sumo squats l 3 x 12 press-ups l 3 x 12 press-ups l 3 x 40 second plank l 3 x 10 hamstring curls l 3 x 6 narrow pull ups l 3 x 6 narrow pull-ups l 3 x 20 second side l 3 x 40 second planks l 3 x 8 inverted rows l 3 x 8 inverted rows plank (both sides) l 3 x 20 second side l 3 x 30 sec glute bridge planks (both sides) 1pm 1pm 1pm 2pm 2pm 2pm 1.30pmLUNCH lBeetroot, chicken and l Grilled white fish lMustard mackerel lBeetroot chicken and l Jacket potato with l Tuna salad l Grilled white fish potato salad – see l 1 ½ cups for brown rice sandwich potato salad – see beans and cheese l 1 apple l 1 ½ cups brown rice Performance guide l 1 portion veg Performance guide l 250g plain yoghurt l 250g low-fat yoghurt l Portion of veg l 250g plain yoghurt l 250g plain yoghurt 3.30pm 3.30pm 3.30pm 3.30pm 3.30pm 3.30pm 3.30pmSNACK l Flapjack covered with l 4 fig rolls l 2 crackers l3 crackers with low-fat l 2 slices malt loaf with l Sugar-free jelly l Ryvita with cottage low-fat yogurt l 2 tablespoons spreadable cheese peanut butter cheese l Tuna cottage cheese l Cucumber 5pm 5pm 6pm Rest period 6pm 6pm 6pm 6pm Rest period lMatch fitness drill. See lMatch fitness drill. See l Match fitness drill. See l Match fitness drill. See l Match fitness drill. See WORKOUT 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 Shepherd’s pie lChilli con carne – see l 4-egg omelette, with l Chicken jambalaya l Grilled chicken l Chilli, asparagus and l Jacket potato with l Portion of veg Performance guide diced ham, mushrooms l Mixed vegetable stir-fry lamb noodle stir-fry beans and cheese and onions l Mixed salad l Half a jacket potato l Steamed broccoli www.performance.fourfourtwo.com

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