This document provides a pre-season training guide for 7 weeks that includes a weekly schedule. The schedule details the planned meals, snacks, and workouts for each day of the week. It includes suggestions for breakfast, lunch, and snacks with an emphasis on whole grains, proteins and fruits/vegetables. The workouts focus on interval training, running, bodyweight exercises and core work. The intensity and duration of exercises generally increases throughout the 7 weeks.

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 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 11.30am
SNACK
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 minutes
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
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 1.30pm
LUNCH
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 3.30pm
SNACK
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 6.30pm
DINNER
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
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