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THURSDAYTUESDAY FRIDAYWEDNESDAY SATURDAY SUNDAY8aml Smoothie: 200g tinned peaches, 125g pot low- fat mango and peach yoghurt, 300ml skimmed milk

8aml Smoothie: 300ml skimmed milk, 125g vanilla yoghurt, 1 banana, 100g berries, 1 teaspoon honey, handful flaxseeds

10.30aml 3 slices low-fat ham or turkey

12pm Rest period12pm Endurance sessionl Jog: 5 minutesl Sprint: 20 seconds l Walk: 1 minutel Repeat sprint/walk x5l 3 x 12 press-upsl 3 x 8 narrow pull-upsl 3 x 10 inverted rowsl 3 x 12 split squatsl 3 x 6 bridge to single leg holdl 3 x 12 sumo squats

8aml 50g porridge oats, with 350ml milk or water, or a mixture of the twol 1 banana

8aml 2 slices of toastl Smoothie: 1 banana, 300ml skimmed milk, 200g low-fat yoghurt

9aml 2 Weetabix with skimmed milk l 1 banana

9.30aml Bowl of Rice Krispies with skimmed milk l 1 Banana

10.30aml Low-fat soup l 3 crackers

10.30aml Pot of low-fat custard

10.30aml 2 cheese wedges

11.30aml 250g plain yoghurt l Handful of raisins

12pm Interval trainingl Jog: 5 minutesl Sprint: 20 seconds l Walk: 1 minutel Repeat sprint/walk x5l 3 x 12 press-upsl 3 x 8 narrow pull-upsl 3 x 10 inverted rowsl 3 x 40 second plankl 3 x 20 second side plank (both sides)l 3 x 30 sec glute bridge

12pm Workoutl 3 x 20 seconds plankl 3 x 10 seconds left side plankl 3 x 10 seconds right side plankl 3 x 15 seconds glute bridgel 3 x 12 split squatsl 3 x 12 sumo squatsl 3 x 8 swiss ball hamstring curls

12pm Techniquel Play under pressure – see Performance guideWorkoutl Jog: 5 minutesl Three-quarter pace run: 5 minutesl Walk: 1 minutel Sprint: 3 minutesl Walk: 1 minute Repeat these intervals twice more

1.30pml Tuna saladl 250g plain yoghurt l 1 apple

3.30pml 4 fig rolls

3.30pml 250g low-fat yoghurtl Handful of sunflower seeds

3.30pml Ryvita with cottage cheesel Tunal Cucumber

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

7.30pml Grilled chickenl Mixed vegetable stir-fry

6.30pml Chicken jambalaya

7.30pml Jacket potato with beans and cheesel Mixed salad

7.30pml Tuna pasta bakel 1 portion veg

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

6.30pml Shepherd’s piel 1 portion veg

6pml Agility relay course - see Performance guide for details

6pml Agility relay course - see Performance guide for details

6pm Rest period 6pm Rest period 6pm Rest period6pml Agility relay course - see Performance guide for details

6pml Agility relay course - see Performance guide for details

3.30pml 2 crackersl 2 tablespoons of cottage cheese

2pml Jacket potato with beans and cheesel 250g plain yoghurt

3.30pml Sugar-free jelly

3.30pml 2 slices malt loaf with peanut butter

1pml Tuna saladl 250g plain yoghurt l 1 banana

12pm Interval trainingl Jog: 5 minutesl Three-quarter pace run: 5 minutesl Walk: 1 minutel Three-quarter pace run: 4 minutesl Walk: 1 minute l Sprint: 2 minutesl Walk: 1 minutel Sprint: 3 minutes

10.30aml 3 crackers with low-fat spreadable cheese

1pml Tuna saladl 250g plain yoghurt l 1 banana

10.30aml 3 crackers with low fat spreadable cheese

8aml Bowl of Bran Flakes with skimmed milk l 1 apple

3.30pml 2 crackersl 2 tablespoons cottage cheese

1pml Tuna saladl 250g plain yoghurt l 1 banana

1pml 1 chicken breast with BBQ sauce l 1 jacket potato l Mixed salad l 250g plain yoghurt

1pml 1 chicken breast with sauce l 1 ½ cups brown rice l 1 portion vegl 250g plain yoghurt

12pm Rest period

WEEKPRE-SEASON TRAINING GUIDE 1 2 3 4 5 6

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