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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