This document outlines a sample 6-week pre-season training guide with a weekly schedule that includes meals, snacks, and workouts for each day. The guide provides details on breakfast, lunch, dinner and snack options as well as specific workout routines and intervals. The goal is to prepare the athlete's performance through a progressive training plan that also focuses on nutrition.

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 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 11.30am
SNACK
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 minutes
LUNCH 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 3.30pm
SNACK
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
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