PRE-SEASON TRAINING GUIDE WEEK

MONDAY
BREAKFAST 8am l Porridge oats with apricots, honey and a glass of apple juice see Performance guide 10.30am l Ryvita with cottage cheese l Tuna l Cucumber 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 l 3 x 10 seconds left and right planks l 3 x 12 press-ups l 3 x 6 narrow pull ups l 3 x 8 inverted rows
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PERFORMANCE

TUESDAY
8am l 50g porridge oats l 350ml milk or water, or a mixture of the two l 1 banana 10.30am l Low-fat soup l 3 crackers

WEDNESDAY
8am l Smoothie: 300ml skimmed milk, 125g vanilla yoghurt, 1 banana, 100g berries, 1 teaspoon honey, handful flaxseeds 10.30am l Pot of low-fat custard

THURSDAY
8am l 2 slices brown toast l Smoothie: 200g tinned peaches, 125g mango, peach yoghurt, 300ml skimmed milk
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FRIDAY
8am l Porridge oats with apricots, honey and a glass of apple juice

SATURDAY
9am l 2 Weetabix with skimmed milk l 1 banana

SUNDAY
9.30am l Smoothie: 100g fresh/ frozen berries, 300ml skimmed milk, 4 ice cubes 11.30am l 3 crackers with low-fat spreadable cheese

SNACK

10.30am 2 cheese wedges

10.30am l 250g plain yoghurt l Handful of raisins

10.30am 3 slices of low-fat ham or turkey

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 l 3 x 10 seconds left and right side plank l 3 x 12 press-ups l 3 x 6 narrow pull-ups l 3 x 8 inverted rows
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12pm Rest period

12pm Interval training Jog: 5 minutes l Sprint: 20 seconds l Walk: 1 minute l Repeat sprint/walk x5 l 3 x 12 press-ups l 3 x 8 narrow pull-ups l 3 x 10 inverted rows l 3 x 40 second plank l 3 x 20 second side plank (both sides) l 3 x 30 sec glute bridge
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12pm Workout l 3 x 12 press-ups l 3 x 8 narrow pull-ups l 3 x 10 inverted rows l 3 x 12 split squats l 3 x 6 bridge to single leg hold l 3 x 12 sumo squats l 3 x 10 hamstring curls l 3 x 40 second planks l 3 x 20 second side planks (both sides) 2pm l Jacket potato with beans and cheese l 250g plain yoghurt

WORKOUT

12pm Technique l Finishing drills see Performance guide

12pm Rest period

LUNCH

1pm Beetroot, chicken and potato salad see Performance guide

1pm l Grilled white fish l 1 cups for brown rice l 1 portion veg l 250g plain yoghurt 3.30pm 2 crackers l 2 tablespoons cottage cheese
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1pm Mustard mackerel sandwich

2pm Beetroot chicken and potato salad see Performance guide

2pm l Tuna salad l 1 apple l 250g low-fat yoghurt

1.30pm Grilled white fish l 1 cups brown rice l Portion of veg l 250g plain yoghurt
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SNACK

3.30pm l Flapjack covered with low-fat yogurt

3.30pm 3 crackers with low-fat spreadable cheese

3.30pm l 2 slices malt loaf with peanut butter

3.30pm l Sugar-free jelly

3.30pm Ryvita with cottage cheese l Tuna l Cucumber

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3.30pm l 4 fig rolls

WORKOUT

5pm Match fitness drill. See Performance guide

5pm Match fitness drill. See Performance guide

6pm Rest period

6pm Match fitness drill. See Performance guide

6pm Match fitness drill. See Performance guide

6pm Match fitness drill. See Performance guide

6pm Rest period

DINNER

7.30pm Chilli con carne see Performance guide

7.30pm 4-egg omelette, with diced ham, mushrooms and onions l Half a jacket potato l Steamed broccoli
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6.30pm l Chicken jambalaya

7.30pm l Shepherds pie l Portion of veg

7.30pm l Grilled chicken l Mixed vegetable stir-fry

6.30pm l Chilli, asparagus and lamb noodle stir-fry

6.30pm Jacket potato with beans and cheese l Mixed salad

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