This document provides a sample pre-season training guide for athletes with meal and workout plans for each day of the week. The plan includes breakfast, snacks, lunch, workouts focusing on intervals, drills and fitness, and dinner. Workouts are scheduled daily and include runs, sprints, bodyweight exercises, and sport-specific drills. Meals emphasize lean protein, complex carbs, fruits and vegetables and are tailored to the athlete's performance needs. The plan provides structure and guidance to help athletes prepare physically and nutritionally for the competitive season.

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 Porridge oats with l 50g porridge oats l Smoothie: 300ml l 2 slices brown toast l Porridge oats with l 2 Weetabix with l Smoothie: 100g fresh/
apricots, honey and a l 350ml milk or water, or skimmed milk, 125g l Smoothie: 200g tinned apricots, honey and a skimmed milk frozen berries, 300ml
glass of apple juice – see a mixture of the two vanilla yoghurt, 1 banana, peaches, 125g mango, glass of apple juice l 1 banana skimmed milk, 4 ice
Performance guide l 1 banana 100g berries, 1 teaspoon peach yoghurt, 300ml cubes
honey, handful flaxseeds skimmed milk
10.30am 10.30am 10.30am 10.30am 10.30am 10.30am 11.30am
SNACK
l 3 crackers with low-fat
l Ryvita with cottage l Low-fat soup l Pot of low-fat custard l2 cheese wedges l 250g plain yoghurt l3 slices of low-fat ham
cheese l 3 crackers l Handful of raisins or turkey spreadable cheese
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 12 press-ups l Finishing drills – see
l Sprint: 20 seconds l Sprint: 20 seconds l Sprint: 20 seconds l 3 x 8 narrow pull-ups Performance guide
l Walk: 1 minute l Walk: 1 minute
WORKOUT
l Walk: 1 minute l 3 x 10 inverted rows
l Repeat sprint/walk x5 l Repeat sprint/walk x5 l Repeat sprint/walk x5 l 3 x 12 split squats
l 3 x 20 seconds plank l 3 x 20 seconds plank l 3 x 12 press-ups l 3 x 6 bridge to single
l 3 x 10 seconds left and l 3 x 10 seconds left and l 3 x 8 narrow pull-ups
leg hold
right planks right side plank l 3 x 10 inverted rows l 3 x 12 sumo squats
l 3 x 12 press-ups l 3 x 12 press-ups l 3 x 40 second plank l 3 x 10 hamstring curls
l 3 x 6 narrow pull ups l 3 x 6 narrow pull-ups l 3 x 20 second side l 3 x 40 second planks
l 3 x 8 inverted rows l 3 x 8 inverted rows plank (both sides) l 3 x 20 second side
l 3 x 30 sec glute bridge
planks (both sides)
1pm 1pm 1pm 2pm 2pm 2pm 1.30pm
LUNCH
lBeetroot, chicken and l Grilled white fish lMustard mackerel lBeetroot chicken and l Jacket potato with l Tuna salad l Grilled white fish
potato salad – see l 1 ½ cups for brown rice sandwich potato salad – see beans and cheese l 1 apple l 1 ½ cups brown rice
Performance guide l 1 portion veg
Performance guide l 250g plain yoghurt l 250g low-fat yoghurt l Portion of 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 Flapjack covered with l 4 fig rolls
l 2 crackers
l3 crackers with low-fat l 2 slices malt loaf with l Sugar-free jelly l Ryvita with cottage
low-fat yogurt l 2 tablespoons spreadable cheese peanut butter cheese
l Tuna
cottage cheese
l Cucumber
5pm 5pm 6pm Rest period 6pm 6pm 6pm 6pm Rest period
lMatch fitness drill. See lMatch fitness drill. See l Match fitness drill. See l Match fitness drill. See l Match fitness drill. See
WORKOUT
Performance guide Performance guide Performance guide Performance guide Performance guide
7.30pm 7.30pm 6.30pm 7.30pm 7.30pm 6.30pm 6.30pm
DINNER
l Shepherd’s pie
lChilli con carne – see l 4-egg omelette, with l Chicken jambalaya l Grilled chicken l Chilli, asparagus and l Jacket potato with
l Portion of veg
Performance guide diced ham, mushrooms l Mixed vegetable stir-fry lamb noodle stir-fry beans and cheese
and onions l Mixed salad
l Half a jacket potato
l Steamed broccoli
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