Pre-season training
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This document provides a sample weekly pre-season training guide with planned meals and workouts for each day of the week. It includes suggestions for breakfast, lunch, snacks and dinner along with interval training, strength and technique sessions. The guide aims to support an athlete's training and nutrition goals during their pre-season preparation period.
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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 遜 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 遜 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 遜 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 Shepherds 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