PERFORMANCEWEEKMONDAY

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THURSDAYTUESDAY FRIDAYWEDNESDAY SATURDAY SUNDAY8aml Porridge oats with apricots, honey and a glass of apple juice – see Performance guide

7.30pml Chilli con carne – see Performance guide

5pml Match fitness drill. See Performance guide

3.30pml Flapjack covered with low-fat yogurt

1pml Beetroot, chicken and potato salad – see Performance guide

12pm Interval trainingl Jog: 5 minutes

l Sprint: 20 seconds l Walk: 1 minute l Repeat sprint/walk x5

l 3 x 20 seconds plankl 3 x 10 seconds left and right planks l 3 x 12 press-upsl 3 x 6 narrow pull upsl 3 x 8 inverted rows

10.30aml Ryvita with cottage cheesel Tunal Cucumber

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

10.30aml Pot of low-fat custard

12pm Rest period12pm Interval Trainingl Jog: 5 minutesl Sprint: 20 seconds l Walk: 1 minutel Repeat sprint/walk x5l 3 x 20 seconds plankl 3 x 10 seconds left and right side plankl 3 x 12 press-upsl 3 x 6 narrow pull-upsl 3 x 8 inverted rows

8aml 2 slices brown toastl Smoothie: 200g tinned peaches, 125g mango, peach yoghurt, 300ml skimmed milk

8aml Porridge oats with apricots, honey and a glass of apple juice

9aml 2 Weetabix with skimmed milk l 1 banana

9.30aml Smoothie: 100g fresh/frozen berries, 300ml skimmed milk, 4 ice cubes

10.30aml 2 cheese wedges

10.30aml 250g plain yoghurt l Handful of raisins

10.30aml 3 slices of low-fat ham or turkey

11.30aml 3 crackers with low-fat spreadable cheese

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 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 squatsl 3 x 10 hamstring curlsl 3 x 40 second planksl 3 x 20 second side planks (both sides)

12pm Techniquel Finishing drills – see Performance guide

1.30pml Grilled white fishl 1 ½ cups brown rice l Portion of vegl 250g plain yoghurt

3.30pml 2 slices malt loaf with peanut butter

3.30pml Sugar-free jelly

3.30pml Ryvita with cottage cheesel Tunal Cucumber

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

6.30pml Chicken jambalaya

7.30pml Shepherd’s piel Portion of veg

7.30pml Grilled chickenl Mixed vegetable stir-fry

6.30pml Chilli, asparagus and lamb noodle stir-fry

6.30pml Jacket potato with beans and cheesel Mixed salad

5pml Match fitness drill. See Performance guide

6pm Rest period 6pml Match fitness drill. See Performance guide

6pm Rest period 6pm l Match fitness drill. See Performance guide

6pml Match fitness drill. See Performance guide

3.30pml 4 fig rolls

2pml Tuna saladl 1 applel 250g low-fat yoghurt

3.30pml 2 crackersl 2 tablespoons cottage cheese

10.30aml Low-fat soupl 3 crackers

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

3.30pml 3 crackers with low-fat spreadable cheese

1pml Mustard mackerel sandwich

2pml Beetroot chicken and potato salad – see Performance guide

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

12pm Rest period

PRE-SEASON TRAINING GUIDE 1 2 3 4 5 6

1pml Grilled white fishl 1 ½ cups for brown rice l 1 portion vegl 250g plain yoghurt

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