pre-season training guide week 1 2 3 4 5 6 · 2014. 2. 28. · 6pm workout drink lucozade sport...

8am BreakfastPorridge with blueberries and protein powder

10.30am Mid-morning snackFresh pineapple and mango

12pm WorkoutDrink Lucozade Sport before and during session2 x 12 squat2 x 12 deadlift2 x 12 kettlebell swing2 x 12 bench press2 x 12 incline bench dumbbell row2 x 12 push press with barbell2 x 12 walking dumbbell lunges2 x front plank (hold for 60 secs)2 x side plank (hold for 45 secs on each side)2 x glute bridge (hold for 60 secs)

1pm LunchSweet and sour chicken with brown rice

3.30pm SnackLow fat yoghurt with mixed berries and protein powder

6pm WorkoutDrink Lucozade Sport before and during session8 minute dynamic warm up5 x 4 minute continuous maximal box-to-box runs. Rest for two minutes in between sets

7.30pm DinnerSeafood risotto

8am BreakfastOmelette with spinach on rye bread

10.30am Mid-morning snackRice pudding. See ‘Top 5 football snacks’ on performance.fourfourtwo.com

12pm WorkoutDrink Lucozade Sport before and during session2 x 8 hang clean pull2 x 12 60cm barbell step-up (each leg)2 x 12 box jump2 x 12 single leg Romanian deadlift (each leg)2 x 12 incline press2 x 12 single arm bent row (each arm)2 x 12 single arm shoulder press (each arm)2 x front plank (hold for 60 secs)2 x side plank (hold for 45 seconds on each side)

1pm LunchLean chicken breast burgers with red cabbage salad

3.30pm SnackFresh pineapple and mango

6pm WorkoutDrink Lucozade Sport before and during session8 minute dynamic warm up5 x 4 minute interval runs - Run for 40-metres, walk for 40m, rest for 2 minutes in between sets

7.30pm DinnerChilli with buffalo meat and brown rice

8am BreakfastMixed fruit salad with Greek yoghurt

10.30am Mid-morning snackFive oatcakes with humus

12pm WorkoutDrink Lucozade Sport before and during sessionRowing machine: 15 minutesBike: 15 minutesCross-trainer: 15 minutes60:30 second work-to-rest intervals

1pm LunchChicken Caesar salad

3.30pm SnackSmoothie: 200g tin of drained peaches, 125g pot low-fat mango and peach yoghurt, 300ml skimmed milk

6pm WorkoutStretching and foam roller exercises

7.30pm DinnerSalmon and spinach with sweet potatoes

8am BreakfastChicken sausage and bubble and squeak

10.30am Mid-morning snackFresh pineapple and mango

12pm WorkoutDrink Lucozade Sport before and during session2 x 12 squat2 x 12 deadlift2 x 12 kettlebell swing2 x 12 bench press2 x 12 single arm bent row (each arm)2 X 12 Bulgarian split squat (each leg)2 x front plank (hold for 60 secs)2 x side plank (hold for 45 seconds on each side)2 x glute bridge (hold for 60 secs)

1pm LunchShredded sprouting Thai salad with grilled jumbo prawns

3.30pm SnackSmoothie: One banana, 300ml skimmed milk, 200g low-fat yoghurt

6pm WorkoutDrink Lucozade Sport before and during session8 minute dynamic warm up5 x 4 minute interval runs - Run for 40-metres, walk for 40m, rest for 2 minutes in between sets

7.30pm DinnerHomemade pizza & salad. See ‘Pizza Power’ and ‘Super salads!’ on performance.fourfourtwo.com

8am BreakfastYoghurt with granola and raisins

10.30am Mid-morning snackProtein shake with goat’s milk and mixed berries

12pm WorkoutDrink Lucozade Sport before and during session2 x 12 60cm step-up (each leg)2 x 12 walking dumbbell lunge (each leg)2 x 12 single leg Romanian deadlift (each leg)2 x 12 barbell step up2 x 12 incline bench 2 x 12 single arm shoulder press (each side)12 x crunches12 x lateral crunches (each side)12 x bird dogs (each side)12 x reverse crunches

1pm LunchLean chicken breast burgers with red cabbage salad

3.30pm SnackSmoothie: 100g fresh/frozen berries, 300ml skimmed milk, four ice cubes

6pm WorkoutDrink Lucozade Sport before and during session8 minute dynamic warm up 5 x 4 minute continuous maximal box-to-box runs. Rest for two minutes in between sets

7.30pm DinnerTake away – off plan. See ‘Eating out before the big game’ on performance.fourfourtwo.com

9am BreakfastOmelette with shiitake mushrooms and lean ham

10.30am Mid-morning snack300ml skimmed milk, 125g low-fat vanilla yoghurt, one banana, 100g frozen/fresh berries, one teaspoon honey, one tablespoon of flaxseeds

12pm WorkoutDrink Lucozade Sport before and during sessionRowing machine: 15 minutesBike: 15 minutesCross-trainer: 15 minutes60:30 second work-to-rest intervals

2pm LunchSteak and spinach

3.30pm SnackFresh pineapple and mango

6pm WorkoutStretching and foam roller exercises

7.30pm DinnerQuinoa, leek, red rice and broad bean risotto

9.30am BreakfastSee “I’ll have a full English and three points please” on performance.fourfourtwo.com

11.30am Snack300ml skimmed milk, 125g low-fat vanilla yoghurt, one banana, 100g frozen/fresh berries, one teaspoon honey, one tablespoon of flaxseeds

12pm Rest period

1.30pm LunchGrilled chicken breast withsweet potatoes/vegetables

3.30pm SnackCottage cheese with pumpkin seeds

6pm Rest period

7.30pm DinnerTom yum soup

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PRE-SEASON TRAINING GUIDE

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