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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