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PRE-SEASON TRAINING GUIDE WEEK

SNACK	

BREAKFAST

MONDAY

WORKOUT	
LUNCH	
SNACK	
WORKOUT	

THURSDAY

3

8am
l Bowl of Bran Flakes 	
	 with skimmed milk
l 1 apple

8am
l Bowl of Rice Krispies 	
	 with skimmed milk
l 1 Banana

8am
l 2 slices brown toast
l Smoothie: 1 banana, 	
300ml skimmed 		
milk, 200g yoghurt

10.30am
l 250g plain yoghurt
l Handful of raisins

10.30am
l Ryvita with cottage 	
	 cheese
l Tuna
l Cucumber

10.30am
l Low-fat soup
l 3 crackers

l

10.30am
3 slices low-fat 		
	 ham or turkey

10.30am
l Bowl of Bran Flakes

12pm Interval Training
Jog: 5 minutes
l Sprint: 20 seconds
l Walk: 1 minute
l Repeat sprint/walk x5
l 3 x 20 seconds plank, 	
	 repeat on left and right 	
	 side
l 3 x 12 press-ups
l 3 x 6 narrow pull ups
l 3 x 8 inverted rows

12pm Rest period

12pm Interval training
Jog: 5 minutes
l Three-quarter pace 	
	 run: 5 minutes
l Walk: 1 minute
l Three-quarter pace run: 	
	 4 minutes
l Walk: 1 minute
l Sprint: 2 minutes
l Walk: 1 minute
l Sprint: 2 minutes

12pm Interval training
Jog: 5 minutes
l Three-quarter pace run: 	
5 minutes
l Walk: 1 minute
l Three-quarter pace: 4 	
minutes
l Walk: 1 minute
l Sprint: 2 minutes
l Walk: 1 minute
l Sprint: 2 minutes

1pm
Grilled white fish
l 1 ½ cups brown rice
l 1 portion veg
l 250g plain yoghurt
l

l

l

1pm
l 1 chicken breast with 	
BBQ sauce
l 1 jacket potato
l Mixed salad
l 250g plain yoghurt
3.30pm
2 slices malt loaf with
peanut butter

5

6

PERFORMANCE

SATURDAY

SUNDAY

9am
l Bowl of Shreddies with 	
	 skimmed milk
l 1 banana

9.30am
l Smoothie: 100g fresh/
frozen berries, 300ml
skimmed milk, 4 ice
cubes

10.30am
Pot of low-fat custard

11.30am
l 250g plain yoghurt
l Handful of raisins

12pm Workout
l 3 x 20 seconds plank
l 3 x 10 seconds left side 	
	 plank
l 3 x 10 seconds right side 	
	 plank
l 3 x 15 seconds glute 	
	 bridge
l 3 x 12 split squats
l 3 x 12 sumo squats
l 3 x 8 swiss ball
	 hamstring curls

12pm Technique
l Recover passing range –
see Performance guide

12pm Rest period

l

Plank (20 seconds)
Side plank (20 seconds 	
	 on both sides)
l Crucifix press-up x 6
l Athletic posture kick	
	 backs x 6 on each leg
l Clams x 10 on each leg
l Straight leg abductions 	
	 x 10 each leg
l
l

l

l

1pm
Spaghetti bolognese
l 1 portion veg
l 250g plain yoghurt

1pm
l 1 chicken breast
l 1 ½ cups for brown rice
l 1 portion veg
l 250g plain yoghurt

2pm
l Jacket potato with 		
	 beans and cheese
l 250g plain yoghurt

1.30pm
l Grilled white fish
l 1 ½ cups brown rice
l 1 portion veg
l 250g plain yoghurt

3.30pm
l 250g low-fat yoghurt
l Handful of sunflower 	
	 seeds

3.30pm
l Sugar-free jelly

3.30pm
l Flapjack covered with 	
	 low fat yogurt

6pm
Plank (20 seconds)
l Side plank (20 seconds 	
	 on both sides)
l Crucifix press-up x 6
l Athletic posture kick	
	 backs x 6 on each leg
l Clams x 10 on each leg
l Straight leg abductions 	
	 x 10 each leg

6pm Rest period

6pm Rest period

7.30pm
l Chilli, asparagus and 	
	 lamb noodle stir-fry
l Half a jacket potato
l Steamed broccoli

6.30pm
l Shepherd’s pie
l Portion of veg

1pm
Tuna salad
l 250g plain yoghurt
l 1 banana

l

l

3.30pm
4 fig rolls

3.30pm
l Ryvita with cottage 	
	 cheese
l Tuna
l Cucumber

6pm workout
Plank (20 seconds)
l Side plank (20 seconds
	
on both sides)
l Crucifix press-up x 6
l Athletic posture kick	
backs x 6 each leg
l Clams x 10 on each leg
l Straight leg abductions 	
x 10 each leg

6pm
l Plank (20 seconds)
l Side plank (20 seconds
	
on both sides)
l Crucifix press-up x 6
l Athletic posture kick	
backs x 6 on each leg
l Clams x 10 on each leg
l Straight leg abductions 	
x 10 each leg

6pm Rest period

6pm
l Plank (20 seconds)
l Side plank (20 seconds
	
on both sides)
l Crucifix press-up x 6
l Athletic posture kick	
backs x 6 on each leg
l Clams x 10 on each leg
l Straight leg abductions 	
x 10 each leg

7.30pm
l Chicken jambalaya

7.30pm
l Salmon and pasta bake

6.30pm
l 4-egg omelette with 	
diced ham, mushrooms 	
and onions
l Half a jacket potato
l Steamed broccoli

3.30pm
l 2 crackers
l 2 tablespoons
cottage cheese

4

FRIDAY

8am
l 2 Weetabix with 		
skimmed milk
l 1 banana

l

DINNER	

WEDNESDAY

2

8am
l 50g porridge oats
l 350ml milk or water
l 1 banana

l

	

TUESDAY

1

7.30pm
l Grilled chicken
l Mixed vegetable stir-fry

l

www.performance.fourfourtwo.com

6.30pm
Tuna pasta bake
l 1 portion veg
l

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Pre-season training

  • 1. PRE-SEASON TRAINING GUIDE WEEK SNACK BREAKFAST MONDAY WORKOUT LUNCH SNACK WORKOUT THURSDAY 3 8am l Bowl of Bran Flakes with skimmed milk l 1 apple 8am l Bowl of Rice Krispies with skimmed milk l 1 Banana 8am l 2 slices brown toast l Smoothie: 1 banana, 300ml skimmed milk, 200g yoghurt 10.30am l 250g plain yoghurt l Handful of raisins 10.30am l Ryvita with cottage cheese l Tuna l Cucumber 10.30am l Low-fat soup l 3 crackers l 10.30am 3 slices low-fat ham or turkey 10.30am l Bowl of Bran Flakes 12pm Interval Training Jog: 5 minutes l Sprint: 20 seconds l Walk: 1 minute l Repeat sprint/walk x5 l 3 x 20 seconds plank, repeat on left and right side l 3 x 12 press-ups l 3 x 6 narrow pull ups l 3 x 8 inverted rows 12pm Rest period 12pm Interval training Jog: 5 minutes l Three-quarter pace run: 5 minutes l Walk: 1 minute l Three-quarter pace run: 4 minutes l Walk: 1 minute l Sprint: 2 minutes l Walk: 1 minute l Sprint: 2 minutes 12pm Interval training Jog: 5 minutes l Three-quarter pace run: 5 minutes l Walk: 1 minute l Three-quarter pace: 4 minutes l Walk: 1 minute l Sprint: 2 minutes l Walk: 1 minute l Sprint: 2 minutes 1pm Grilled white fish l 1 ½ cups brown rice l 1 portion veg l 250g plain yoghurt l l l 1pm l 1 chicken breast with BBQ sauce l 1 jacket potato l Mixed salad l 250g plain yoghurt 3.30pm 2 slices malt loaf with peanut butter 5 6 PERFORMANCE SATURDAY SUNDAY 9am l Bowl of Shreddies with skimmed milk l 1 banana 9.30am l Smoothie: 100g fresh/ frozen berries, 300ml skimmed milk, 4 ice cubes 10.30am Pot of low-fat custard 11.30am l 250g plain yoghurt l Handful of raisins 12pm Workout l 3 x 20 seconds plank l 3 x 10 seconds left side plank l 3 x 10 seconds right side plank l 3 x 15 seconds glute bridge l 3 x 12 split squats l 3 x 12 sumo squats l 3 x 8 swiss ball hamstring curls 12pm Technique l Recover passing range – see Performance guide 12pm Rest period l Plank (20 seconds) Side plank (20 seconds on both sides) l Crucifix press-up x 6 l Athletic posture kick backs x 6 on each leg l Clams x 10 on each leg l Straight leg abductions x 10 each leg l l l l 1pm Spaghetti bolognese l 1 portion veg l 250g plain yoghurt 1pm l 1 chicken breast l 1 ½ cups for brown rice l 1 portion veg l 250g plain yoghurt 2pm l Jacket potato with beans and cheese l 250g plain yoghurt 1.30pm l Grilled white fish l 1 ½ cups brown rice l 1 portion veg l 250g plain yoghurt 3.30pm l 250g low-fat yoghurt l Handful of sunflower seeds 3.30pm l Sugar-free jelly 3.30pm l Flapjack covered with low fat yogurt 6pm Plank (20 seconds) l Side plank (20 seconds on both sides) l Crucifix press-up x 6 l Athletic posture kick backs x 6 on each leg l Clams x 10 on each leg l Straight leg abductions x 10 each leg 6pm Rest period 6pm Rest period 7.30pm l Chilli, asparagus and lamb noodle stir-fry l Half a jacket potato l Steamed broccoli 6.30pm l Shepherd’s pie l Portion of veg 1pm Tuna salad l 250g plain yoghurt l 1 banana l l 3.30pm 4 fig rolls 3.30pm l Ryvita with cottage cheese l Tuna l Cucumber 6pm workout Plank (20 seconds) l Side plank (20 seconds on both sides) l Crucifix press-up x 6 l Athletic posture kick backs x 6 each leg l Clams x 10 on each leg l Straight leg abductions x 10 each leg 6pm l Plank (20 seconds) l Side plank (20 seconds on both sides) l Crucifix press-up x 6 l Athletic posture kick backs x 6 on each leg l Clams x 10 on each leg l Straight leg abductions x 10 each leg 6pm Rest period 6pm l Plank (20 seconds) l Side plank (20 seconds on both sides) l Crucifix press-up x 6 l Athletic posture kick backs x 6 on each leg l Clams x 10 on each leg l Straight leg abductions x 10 each leg 7.30pm l Chicken jambalaya 7.30pm l Salmon and pasta bake 6.30pm l 4-egg omelette with diced ham, mushrooms and onions l Half a jacket potato l Steamed broccoli 3.30pm l 2 crackers l 2 tablespoons cottage cheese 4 FRIDAY 8am l 2 Weetabix with skimmed milk l 1 banana l DINNER WEDNESDAY 2 8am l 50g porridge oats l 350ml milk or water l 1 banana l TUESDAY 1 7.30pm l Grilled chicken l Mixed vegetable stir-fry l www.performance.fourfourtwo.com 6.30pm Tuna pasta bake l 1 portion veg l