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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