PRE-SEASON TRAINING GUIDE WEEK

MONDAY
BREAKFASt 8am l 2 Weetabix with skimmed milk l 1 banana

PERFORMANCE

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

wEDNESDAY
8am l 2 slices brown toast l Smoothie: 200g tinned peaches, 125g peach and mango yoghurt, 300ml skimmed milk 10.30am l Low-fat soup l 3 crackers

tHuRSDAY
8am l Bowl of Shreddies with skimmed milk l 1 banana

FRIDAY
8am l 50g porridge oats l 350ml milk or water, or a mixture of the two l 1 banana 10.30am l 3 slices low-fat ham or turkey

SAtuRDAY
9am l Bowl of Rice Krispies with skimmed milk l 1 banana

SuNDAY
9.30am l 2 slices brown toast l Smoothie: 300ml skimmed milk, 125g vanilla yoghurt, 100g berries, 1 banana 11.30am l 3 crackers with low-fat spreadable cheese

SNACK

10.30am l 250g plain yoghurt l Handful of raisins

10.30am l 3 crackers with low-fat spreadable cheese

10.30am l 2 cheese wedges

10.30am l Pot of low-fat custard

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: 1 minute l Walk: 1 minute l Sprint: 1 minute
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12pm Endurance session 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 6 narrow pull-ups l 3 x 8 inverted rows l 3 x 12 split squats l 3 x 12 glute bridges l 3 x 12 sumo squats
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12pm Rest period

12pm Interval training l 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: 1 minutes l Walk: 1 minute l Sprint: 2 minutes

12pm Gym 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 with BBQ sauce l 1 jacket potato l Mixed salad l 250g plain yoghurt 3.30pm l Flapjack covered with low-fat yogurt

12pm Technique Regain your first touch drill Performance guide Interval training l Jog: 5 minutes l Three-quarter pace run: 5 minutes l Walk: 1 minute l Sprint: 2 minutes l Walk: 1 minute l Sprint: 2 minutes 2pm l Spaghetti bolognese l 1 portion veg l 250g plain yoghurt

12pm Rest period

wORKOut

1pm 1 chicken breast with tomato sauce l 1 cups brown rice l 1 portion veg l 250g plain yoghurt
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LuNCH

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

1pm Jacket potato with beans and cheese l 250g plain yoghurt
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1pm Grilled white fish l 1 cups brown rice l 1 portion veg l 250g plain yoghurt
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1.30pm Tuna salad l 250g plain yoghurt l 1 banana

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3.30pm l 2 crackers l 2 tablespoons cottage cheese 6pm 6 x 320-metre shuttle runs see Performance training guide for more information

SNACK

3.30pm 2 slices malt loaf with peanut butter

3.30pm 2 slices malt loaf with peanut butter

3.30pm l 4 fig rolls

3.30pm l Sugar-free jelly

3.30pm 2 slices malt loaf with peanut butter

wORKOut

6pm 6 x 320-metre shuttle runs

6pm Rest period

6pm l 6 x 320-metre shuttle runs

6pm 6 x 320-metre shuttle runs

6pm Rest period

6pm Rest period

7.30pm l Salmon pasta bake see Performance training guide for more information

7.30pm Chicken jambalaya see Performance training guide for more information

6.30pm Chilli, asparagus and lamb noodle stir-fry see Performance training guide

DINNER

7.30pm Jacket potato, beans and cheese l Salad

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

7.30pm l 5 grilled salmon fish fingers l Handful of potato wedges l Garden peas

7.30pm Chicken l Mixed vegetable stir-fry

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