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Pre season training week 3

This document provides a sample pre-season training guide for athletes over the course of 6 weeks. It details the planned meals, snacks, and workouts for each day of the week. The workouts focus on building endurance, strength, agility, and technique through activities like running intervals, bodyweight exercises, and sport-specific drills. The guide emphasizes eating a balanced diet with lean proteins, whole grains, fruits and vegetables, yogurt, and nuts/seeds to support training goals.

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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 Smoothie: 200g tinned l Bowl of Bran Flakes l Smoothie: 300ml l 50g porridge oats, with l 2 slices of toast l 2 Weetabix with l Bowl of Rice Krispies peaches, 125g pot low- with skimmed milk skimmed milk, 125g 350ml milk or water, or l Smoothie: 1 banana, skimmed milk with skimmed milk fat mango and peach l 1 apple vanilla yoghurt, 1 banana, a mixture of the two 300ml skimmed milk, l 1 banana l 1 Banana yoghurt, 300ml 100g berries, 1 teaspoon l 1 banana 200g low-fat yoghurt skimmed milk honey, handful flaxseeds 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 3 crackers with low fat l 3 slices low-fat ham l Low-fat soup l Pot of low-fat custard l2 cheese wedges l Handful of raisins spreadable cheese spreadable cheese or turkey l 3 crackers 12pm Interval training 12pm Endurance session 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 Play under pressure – l Three-quarter pace run: l Sprint: 20 seconds l Sprint: 20 seconds l 3 x 10 seconds left side see Performance guide 5 minutes l Walk: 1 minute WORKOUT l Walk: 1 minute plank Workout l Walk: 1 minute l Repeat sprint/walk x5 l Repeat sprint/walk x5 l 3 x 10 seconds right side l Jog: 5 minutes l Three-quarter pace run: l 3 x 12 press-ups l 3 x 12 press-ups plank l Three-quarter pace run: 4 minutes l 3 x 8 narrow pull-ups l 3 x 8 narrow pull-ups l 3 x 15 seconds glute 5 minutes l Walk: 1 minute l 3 x 10 inverted rows l 3 x 10 inverted rows bridge l Walk: 1 minute l Sprint: 2 minutes l 3 x 12 split squats l 3 x 40 second plank l 3 x 12 split squats l Sprint: 3 minutes l Walk: 1 minute l 3 x 6 bridge to single l 3 x 20 second side l 3 x 12 sumo squats l Walk: 1 minute l Sprint: 3 minutes leg hold plank (both sides) l 3 x 8 swiss ball Repeat these intervals l 3 x 12 sumo squats l 3 x 30 sec glute bridge hamstring curls twice more 1pm 1pm 1pm 1pm 1pm 2pm 1.30pm LUNCH l Tuna salad l Tuna salad l Tuna salad l 1 chicken breast with l 1 chicken breast with l Jacket potato with l Tuna salad l 250g plain yoghurt l 250g plain yoghurt l 250g plain yoghurt BBQ sauce sauce beans and cheese l 250g plain yoghurt l 1 banana l 1 banana l 1 banana l 1 jacket potato l 1 ½ cups brown rice l 250g plain yoghurt l 1 apple l Mixed salad l 1 portion veg l 250g plain yoghurt l 250g plain yoghurt 3.30pm 3.30pm 3.30pm 3.30pm 3.30pm 3.30pm 3.30pm SNACK l 2 slices malt loaf with lSugar-free jelly l 2 crackers l4 fig rolls l 250g low-fat yoghurt l Ryvita with cottage l 2 crackers l 2 tablespoons of peanut butter l 2 tablespoons l Handful of sunflower cheese cottage cheese seeds l Tuna cottage cheese l Cucumber 6pm 6pm 6pm Rest period 6pm 6pm 6pm Rest period 6pm Rest period lAgility relay course - see l Agility relay course - see lAgility relay course - see lAgility relay course - see WORKOUT Performance guide for Performance guide for Performance guide for Performance guide for details details details details 7.30pm 7.30pm 6.30pm 7.30pm 7.30pm 6.30pm Dinner 6.30pm DINNER l 5 grilled salmon fish l Grilled chicken l Chicken jambalaya l Jacket potato with l Tuna pasta bake l 4-egg omelette, with l Shepherd’s pie fingers l Mixed vegetable stir-fry beans and cheese l 1 portion veg diced ham, mushrooms l 1 portion veg l Handful of potato l Mixed salad and onions wedges l Half a jacket potato l Garden peas l Steamed broccoli www.performance.fourfourtwo.com