Pre season training week 2

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Pre season training week 2

  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 50g porridge oats l 2 Weetabix with l Bowl of Bran Flakes l Bowl of Rice Krispies l 2 slices brown toast l Bowl of Shreddies with l Smoothie: 100g fresh/ l 350ml milk or water skimmed milk with skimmed milk with skimmed milk l Smoothie: 1 banana, skimmed milk frozen berries, 300ml l 1 banana l 1 banana l 1 apple l 1 Banana l 1 banana 300ml skimmed skimmed milk, 4 ice milk, 200g yoghurt cubes 10.30am 10.30am 10.30am 10.30am 10.30am 10.30am 11.30amSNACK l 250g plain yoghurt l 250g plain yoghurt l Ryvita with cottage l Low-fat soup l 3 slices low-fat l Bowl of Bran Flakes lPot of low-fat custard l Handful of raisins l Handful of raisins cheese l 3 crackers ham 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 20 seconds plank l Recover passing range – l Three-quarter pace run: l Sprint: 20 seconds l Three-quarter pace l 3 x 10 seconds left side see Performance guide 5 minutes run: 5 minutesWORKOUT 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 l Plank (20 seconds) l Three-quarter pace: 4 l 3 x 20 seconds plank, l Three-quarter pace run: l Side plank (20 seconds plank on both sides) minutes repeat on left and right 4 minutes l 3 x 15 seconds glute l Crucifix press-up x 6 l Walk: 1 minute l Walk: 1 minute side bridge l Athletic posture kick l Sprint: 2 minutes l 3 x 12 press-ups l Sprint: 2 minutes l 3 x 12 split squats l Walk: 1 minute l 3 x 6 narrow pull ups l Walk: 1 minute l 3 x 12 sumo squats backs x 6 on each leg l Clams x 10 on each leg l Sprint: 2 minutes l 3 x 8 inverted rows l Sprint: 2 minutes l 3 x 8 swiss ball l Straight leg abductions hamstring curls x 10 each leg 1pm 1pm 1pm 1pm 1pm 2pm 1.30pmLUNCH l Grilled white fish l 1 chicken breast with l Tuna salad l Spaghetti bolognese l 1 chicken breast l Jacket potato with l Grilled white fish l 1 ½ cups brown rice BBQ sauce l 250g plain yoghurt l 1 portion veg l 1 ½ cups for brown rice beans and cheese l 1 ½ cups brown rice l 1 portion veg l 1 jacket potato l 1 banana l 250g plain yoghurt l 1 portion veg l 250g plain yoghurt l 1 portion veg l 250g plain yoghurt l Mixed salad l 250g plain yoghurt l 250g plain yoghurt l 250g plain yoghurt 3.30pm 3.30pm 3.30pm 3.30pmSNACK 3.30pm 3.30pm 3.30pm l 2 crackers l2 slices malt loaf with l4 fig rolls l Ryvita with cottage l 250g low-fat yoghurt l Sugar-free jelly l Flapjack covered with l 2 tablespoons peanut butter cheese l Handful of sunflower low fat yogurt cottage cheese l Tuna seeds l Cucumber 6pm workout 6pm 6pm Rest period 6pm 6pm 6pm Rest period 6pm Rest period l Plank (20 seconds) l Plank (20 seconds) l Plank (20 seconds) l Plank (20 seconds)WORKOUT l Side plank (20 seconds l Side plank (20 seconds l Side plank (20 seconds l Side plank (20 seconds on both sides) on both sides) on both sides) on both sides) l Crucifix press-up x 6 l Crucifix press-up x 6 l Crucifix press-up x 6 l Crucifix press-up x 6 l Athletic posture kick l Athletic posture kick l Athletic posture kick l Athletic posture kick backs x 6 each leg backs x 6 on each leg backs x 6 on each leg backs x 6 on each leg l Clams x 10 on each leg l Clams x 10 on each leg l Clams x 10 on each leg l Clams x 10 on each leg l Straight leg abductions l Straight leg abductions l Straight leg abductions l Straight leg abductions x 10 each leg x 10 each leg x 10 each leg x 10 each leg 7.30pm 7.30pm 6.30pm 7.30pm 7.30pm 6.30pm 6.30pmDINNER l Chicken jambalaya l Salmon and pasta bake l 4-egg omelette with l Grilled chicken l Chilli, asparagus and l Shepherd’s pie l Tuna pasta bake l Mixed vegetable stir-fry diced ham, mushrooms lamb noodle stir-fry l Portion of veg l 1 portion veg and onions l Half a jacket potato l Half a jacket potato l Steamed broccoli l Steamed broccoli www.performance.fourfourtwo.com

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