Pre season training week 1

1,878 views

Published on

0 Comments
3 Likes
Statistics
Notes
  • Be the first to comment

No Downloads
Views
Total views
1,878
On SlideShare
0
From Embeds
0
Number of Embeds
32
Actions
Shares
0
Downloads
92
Comments
0
Likes
3
Embeds 0
No embeds

No notes for slide

Pre season training week 1

  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 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 11.30amSNACK 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 minutesLUNCH 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 3.30pmSNACK 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 www.performance.fourfourtwo.com

×