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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                           9.30am
BREAKFAST




            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                       11.30am
SNACK	




                                                                                                                                                                                                    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 minute
WORKOUT	




                                          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                           1.30pm
LUNCH	




            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                                                                                         3.30pm
SNACK	




                                                                                                                                  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                        6.30pm
DINNER	




            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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Pre season training week 4

  • 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 9.30am BREAKFAST 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 11.30am SNACK 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 minute WORKOUT 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 1.30pm LUNCH 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 3.30pm SNACK 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 6.30pm DINNER 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