PRE-SEASON TRAINING GUIDE wEEk 1 2 3 4 5 6 - … Lucozade Sport before and during session 2 x 5...

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tuesDAY weDNesDAY thursDAY friDAY sAturDAY suNDAY8am BreakfastChicken sausage and bubble and squeak

10.30am Mid-morning snackFive oatcakes with humus

12pm WorkoutDrink Lucozade Sport before and during session2 x 5 squat2 x 5 box jump2 x 5 clean pull from hip2 x 5 bench press2 x 5 single arm row (each arm)2 x 5 push press2 x plank punches (work for 30 seconds)2 x side plank leg lifts (work for 30 seconds on each leg)2 x single leg glute bridges (30 seconds on each leg)2 x plank punches, alternating single arm (work for 30 secs)

1pm LunchLean chicken breast burgers with red cabbage salad

3.30pm SnackHandful of Brazil nuts

6pm WorkoutDrink Lucozade Sport before and during session8 minute dynamic warm-up 2 x 4 40m sprints, rest two minutes, 2 x 4 60m sprints, rest two minutes,2 x 4 80m sprints, rest

7.30pm DinnerChilli with buffalo meat and brown rice

8am BreakfastOmelette with shiitake mushrooms and lean ham

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

12pm WorkoutDrink Lucozade Sport before and during session2 x 5 medicine ball sky throw2 x 5 hop to box (each leg)2 x 5 incline press2 x 5 single arm row (each arm)2 x 5 single arm shoulder press (each arm)2 x 5 barbell rollout2 x 5 wood chops low to high (each side)2 x 5 wood chops high to low (each side)2 x 5 5kg V-ups2 x 5 medicine ball crunch toss

1pm LunchMackerel, broccoli and broad beans

3.30pm SnackCottage cheese with pumpkin seeds

6pm WorkoutDrink Lucozade Sport before and during session8 minute dynamic warm-up 2 x 4 10m sprints, rest two minutes, 2 x 4 20m sprints, rest two minutes,2 x 4 30m sprints, rest

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

8am BreakfastOmelette with spinach on rye bread

10.30am Mid-morning snackSmoothie: 200g tin of drained peaches, 125g pot low-fat mango and peach yoghurt, 300ml skimmed milk

12pm WorkoutDrink Lucozade Sport before and during sessionRowing machine: 15 minutesBike: 15 minutesCross-trainer: 15 minutes20:40 second work-to-rest intervals

1pm LunchWalnut and raisin salad

3.30pm SnackRice pudding. See ‘Top 5 football snacks’ on performance.fourfourtwo.com

6pm WorkoutStretching and foam roller exercises

7.30pm DinnerDuck, miso and lettuce soba noodle soup, noodles, romaine lettuce

8am BreakfastOats, banana and honey

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

12pm WorkoutDrink Lucozade Sport before and during session2 x 5 squat2 x 5 box jump2 x 5 clean pull from hip2 x 5 bench press2 x 5 single arm row (each arm)2 x 5 push press2 x plank punches (work for 30 seconds)2 x side plank leg lifts (30 seconds on each leg)2 x single leg glute bridges (30 seconds on each leg)2 x plank punches, alternating single arm (work for 30 secs)

1pm LunchGuacamole and crab salad

3.30pm SnackFresh pineapple and mango

6pm WorkoutDrink Lucozade Sport before and during session8 minute dynamic warm-up 2 x 4 10m sprints, rest two minutes, 2 x 4 20m sprints, rest two minutes,2 x 4 30m sprints, rest

7.30pm DinnerTuna, garlic, chilli and broad bean hotpot

10.30am Mid-morning snackSmoothie: 200g tin of drained peaches, 125g pot low-fat mango and peach yoghurt, 300ml skimmed milk

12pm WorkoutDrink Lucozade Sport before and during session2 x 5 medicine ball sky throw2 x 5 hop to box (each leg)2 x 5 incline press2 x 5 single arm row (each arm)2 x 5 single arm shoulder press (each arm)2 x 5 barbell rollout2 x 5 wood chops low to high (each side)2 x 5 wood chops high to low (each side)2 x 5 5kg V-ups2 x 5 medicine ball crunch toss

1pm LunchSweet and sour chicken with brown rice

3.30pm SnackHandful of Brazil nuts

6pm WorkoutDrink Lucozade Sport before and during session8 minute dynamic warm-up 2 x 4 10m sprints, rest two minutes, 2 x 4 20m sprints, rest two minutes,2 x 4 30m sprints, rest

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

9am BreakfastYoghurt with granola and raisins

10.30am Mid-morning snackFive oatcakes with humus

12pm WorkoutDrink Lucozade Sport before and during sessionRowing machine: 15 minutesBike: 15 minutesCross-trainer: 15 minutes20:30 second work-to-rest intervals

2pm LunchSauerkraut and ham salad

3.30pm SnackLow fat yoghurt with mixed berries and protein powder

6pm WorkoutStretching and foam roller exercises

7.30pm DinnerSeafood 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 with sweet potatoes and veg

3.30pm SnackLow fat yoghurt with mixed berries and protein powder

6pm Rest period

7.30pm DinnerThree-bean salad. See ‘Super salads!’ on performance.fourfourtwo.com

PRE-SEASON TRAINING GUIDE wEEk 1 2 3 4 5 6

8am BreakfastScrambled eggs and two slices of rye bread toast

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