This document outlines a 6-week pre-season training guide with a weekly schedule that includes meals, snacks, and workouts for each day. The schedule provides details on breakfast, lunch, dinner and snack options as well as interval, strength and technique workouts. The goal is to improve performance through a regimented plan that focuses on nutrition, conditioning and skill development.

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
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