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Pre-Season Training Guide: Monday Thursday Tuesday Friday Wednesday Saturday Sunday
Pre-Season Training Guide: Monday Thursday Tuesday Friday Wednesday Saturday Sunday
Pre-Season Training Guide: Monday Thursday Tuesday Friday Wednesday Saturday Sunday
MONDAY
BREAKFAST 8am l 50g porridge oats l 350ml milk or water l 1 banana
PERFORMANCE
TUESDAY
8am l 2 Weetabix with skimmed milk l 1 banana
WEDNESDAY
8am l Bowl of Bran Flakes with skimmed milk l 1 apple
THURSDAY
8am l Bowl of Rice Krispies with skimmed milk l 1 Banana
FRIDAY
8am l 2 slices brown toast l Smoothie: 1 banana, 300ml skimmed milk, 200g yoghurt 10.30am l Bowl of Bran Flakes
SATURDAY
9am l Bowl of Shreddies with skimmed milk l 1 banana
SUNDAY
9.30am l Smoothie: 100g fresh/ frozen berries, 300ml skimmed milk, 4 ice cubes 11.30am l 250g plain yoghurt l Handful of raisins
SNACK
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, 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
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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
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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
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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 1pm l 1 chicken breast l 1 cups for brown rice l 1 portion veg l 250g plain yoghurt
WORKOUT
12pm Technique l Recover passing range see Performance guide Plank (20 seconds) Side plank (20 seconds on both sides) l Crucix 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
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1pm Grilled white sh l 1 cups brown rice l 1 portion veg l 250g plain yoghurt
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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
LUNCH
2pm l Jacket potato with beans and cheese l 250g plain yoghurt
1.30pm l Grilled white sh l 1 cups brown rice l 1 portion veg l 250g plain yoghurt
3.30pm l 2 crackers l 2 tablespoons cottage cheese 6pm workout Plank (20 seconds) l Side plank (20 seconds on both sides) l Crucix 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
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SNACK
3.30pm 4 g rolls
3.30pm l Ryvita with cottage cheese l Tuna l Cucumber 6pm l Plank (20 seconds) l Side plank (20 seconds on both sides) l Crucix 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 Grilled chicken l Mixed vegetable stir-fry
3.30pm l 250g low-fat yoghurt l Handful of sunower seeds 6pm Plank (20 seconds) l Side plank (20 seconds on both sides) l Crucix 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
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6pm l Plank (20 seconds) l Side plank (20 seconds on both sides) l Crucix 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 Salmon and pasta bake
WORKOUT
DINNER
6.30pm l 4-egg omelette with diced ham, mushrooms and onions l Half a jacket potato l Steamed broccoli
7.30pm l Chilli, asparagus and lamb noodle stir-fry l Half a jacket potato l Steamed broccoli
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