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Pre-Season Football Training Plan

The document outlines a 6-week pre-season training guide with a weekly meal plan and workout schedule. Each day specifies breakfast, two snacks, lunch, and dinner along with morning and afternoon workout sessions focusing on skills and drills. The plan aims to improve players' technical abilities and physical conditioning through nutrition and varied training in preparation for the upcoming season.

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kandau85
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© All Rights Reserved
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566 views6 pages

Pre-Season Football Training Plan

The document outlines a 6-week pre-season training guide with a weekly meal plan and workout schedule. Each day specifies breakfast, two snacks, lunch, and dinner along with morning and afternoon workout sessions focusing on skills and drills. The plan aims to improve players' technical abilities and physical conditioning through nutrition and varied training in preparation for the upcoming season.

Uploaded by

kandau85
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

PRE-SEASON TRAINING GUIDE

WEEK 1 2 34 5 6 IN ASSOCIATION WITH PERFORMANCE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY


8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast
BREAKFAST

Overnight oats Protein pancakes Mixed veg omelette Scrambled egg on rye bread Blueberry and Greek yoghurt, berries Ham and mushroom
and peanut butter [Link] and avocado [Link] almond smoothie and nut butter omelette
[Link] [Link] [Link] [Link] [Link]

10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack
Green smoothie Fresh pineapple None Fresh watermelon Hummus and Green smoothie None
[Link] and mango salad and pineapple roasted peppers [Link]
[Link] [Link] [Link]
SNACK

12pm Gym 12pm Gym 12pm Gym 12pm Gym 12pm Gym 12pm Gym 12pm Gym
WORKOUT

Rest day Week 1 workout Rest Week 1 workout Rest day Week 1 workout Rest day
[Link] [Link] [Link]

1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch
Chicken Caesar salad Chicken, peppers, hummus Chicken, beetroot Steak and salad sandwich Three bean chilli soup Spicy Mexican beef and rice Cajun salmon with roasted
[Link] and wholemeal wraps and potato salad with seeded bread [Link] [Link] vegetables and broccoli
[Link] [Link] [Link] [Link]
LUNCH

3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack
Hummus and Sushi Apple slices with Sweet potato brownie Apple slices with Sweet potato brownie Fresh watermelon
roasted peppers [Link] peanut butter [Link] peanut butter [Link] and pineapple
SNACK

[Link] [Link] [Link] [Link]

6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session
WORKOUT

Ball mastery Ball mastery Rest Ball mastery Ball mastery Ball mastery Rest day
[Link] [Link] [Link] [Link] [Link]
First touch Passing [Link] Running with the ball 1 v 1 [Link] Shooting [Link]
[Link] [Link]

7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner
Beef stir-fry with egg noodles Wholegrain spaghetti Thai spiced chicken and Pesto pasta, chicken, Jerk chicken with rice and Chicken fajitas with Chicken, sweet potato
DINNER

[Link] and sausage meatballs quinoa [Link] asparagus, and peas peas, plus corn on the cob guacamole wedges and broccoli
[Link] [Link] [Link] [Link] [Link]

TWEET @FFTPERFORMANCE AND UPDATE


US WITH YOUR PROGRESS USING #LIKEAPRO
PRE-SEASON TRAINING GUIDE
WEEK 1 2 34 5 6 IN ASSOCIATION WITH PERFORMANCE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY


8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast
BREAKFAST

Overnight oats Protein pancakes Mixed veg omelette Scrambled egg on rye bread Blueberry and Greek yoghurt, berries Ham and mushroom
and peanut butter [Link] and avocado [Link] almond smoothie and nut butter omelette
[Link] [Link] [Link] [Link] [Link]

10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack
Green smoothie Fresh pineapple None Fresh watermelon Hummus and sliced pepper Green smoothie None
[Link] and mango salad and pineapple [Link] [Link]
[Link] [Link]
SNACK

12pm Gym workout 12pm Gym 12pm Gym 12pm Gym 12pm Gym 12pm Gym 12pm Gym
WORKOUT

Rest day Week 2 workout Rest Week 2 workout Rest day Week 2 workout Rest day
[Link] [Link] [Link]

1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch
Chicken Caesar salad Chicken, peppers, hummus Chicken, beetroot Steak and salad sandwich Three bean chilli soup Spicy Mexican beef and rice Cajun salmon with roasted
[Link] and wholemeal wraps and potato salad with seeded bread [Link] [Link] vegetables and broccoli
[Link] [Link] [Link] [Link]
LUNCH

3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack
Hummus and roasted Sushi Apple slices with Sweet potato brownie Apple slices with peanut Sweet potato brownie Fresh watermelon and
SNACK

peppers [Link] peanut butter [Link] butter [Link] pineapple


[Link] [Link] [Link] [Link]

6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session
WORKOUT

Ball mastery Ball mastery Rest Ball mastery Ball mastery Ball mastery Rest
[Link] [Link] [Link] [Link] [Link]
First touch Passing [Link] Running with the ball 1 v 1 [Link] Shooting [Link]
[Link] [Link]

7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner
Beef stir-fry with egg noodles Wholegrain spaghetti Thai spiced chicken Pesto pasta, chicken, Jerk chicken with rice and Chicken fajitas Chicken, sweet potato
DINNER

[Link] and sausage meatballs and quinoa asparagus, and peas peas, plus corn on the cob withguacamole wedges and broccoli
[Link] [Link] [Link] [Link] [Link] [Link]

TWEET @FFTPERFORMANCE AND UPDATE


US WITH YOUR PROGRESS USING #LIKEAPRO
PRE-SEASON TRAINING GUIDE
WEEK 1 2 3 4 5 6 IN ASSOCIATION WITH PERFORMANCE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY


8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast
BREAKFAST

Overnight oats Protein pancakes Mixed veg omelette Scrambled egg on rye bread Blueberry and Greek yoghurt, berries Ham and mushroom
and peanut butter [Link] and avocado [Link] almond smoothie and nut butter omelette
[Link] [Link] [Link] [Link] [Link]

10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack
Green smoothie Fresh pineapple and mango None Fresh watermelon and Hummus and sliced pepper Green smoothie None
[Link] salad pineapple [Link] [Link]
[Link] [Link]
SNACK

12pm Gym workout 12pm Gym 12pm Gym 12pm Gym 12pm Gym workout 12pm Gym 12pm Gym workout
WORKOUT

Rest day Week 3 workout Rest Week 3 workout Rest day Week 3 workout Rest day
[Link] [Link] [Link]

1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch
Chicken Caesar salad Chicken, peppers, hummus Chicken, beetroot Steak and salad sandwich Three bean chilli soup Spicy Mexican beef and rice Cajun salmon with roasted
[Link] and wholemeal wraps and potato salad with seeded bread [Link] [Link] vegetables and broccoli
[Link] [Link] [Link] [Link]
LUNCH

3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack
Hummus and Sushi Apple slices with Sweet potato brownie Apple slices with Sweet potato brownie Fresh watermelon
SNACK

roasted peppers [Link] peanut butter [Link] peanut butter [Link] and pineapple
[Link] [Link] [Link] [Link]

6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session
Ball mastery Ball mastery Rest Ball mastery Ball mastery Ball mastery Rest
WORKOUT

[Link] [Link] [Link] [Link] [Link]


First touch Passing [Link] Running with the ball 1 v 1 [Link] Shooting [Link]
[Link] [Link]

7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner
Beef stir-fry with egg noodles Wholegrain spaghetti Thai spiced chicken Pesto pasta, chicken, Jerk chicken with rice and Chicken fajitas Chicken, sweet potato
DINNER

[Link] and sausage meatballs and quinoa asparagus, and peas peas, plus corn on the cob with guacamole wedges and broccoli
[Link] [Link] [Link] [Link] [Link] [Link]

TWEET @FFTPERFORMANCE AND UPDATE


US WITH YOUR PROGRESS USING #LIKEAPRO
PRE-SEASON TRAINING GUIDE
WEEK 1 2 3 4 5 6 IN ASSOCIATION WITH PERFORMANCE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY


8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast
BREAKFAST

Overnight oats Protein pancakes Mixed veg omelette Scrambled egg on rye bread Blueberry and Greek yoghurt, berries Ham and mushroom
and peanut butter [Link] and avocado [Link] almond smoothie and nut butter omelette
[Link] [Link] [Link] [Link] [Link]

10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack
Green smoothie Fresh pineapple None Fresh watermelon Hummus and sliced pepper Green smoothie None
[Link] and mango salad and pineapple [Link] [Link]
[Link] [Link]
SNACK

12pm Gym workout 12pm Gym 12pm Gym 12pm Gym 12pm Gym workout 12pm Gym 12pm Workout
WORKOUT

Rest day Week 4 workout Rest Week 4 workout Rest day Week 4 workout
[Link] [Link] [Link]

1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch
Chicken Caesar salad Chicken, peppers, hummus Chicken, beetroot Steak and salad sandwich Three bean chilli soup Spicy Mexican beef and rice Cajun salmon with roasted
[Link] and wholemeal wraps and potato salad with seeded bread [Link] [Link] vegetables and broccoli
[Link] [Link] [Link] [Link]
LUNCH

3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack
Hummus and Sushi Apple slices with Sweet potato brownie Apple slices with peanut Sweet potato brownie Fresh watermelon and
roasted peppers [Link] peanut butter [Link] butter [Link] pineapple
SNACK

[Link] [Link] [Link] [Link]

6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session
WORKOUT

Ball mastery Ball mastery Rest Ball mastery Ball mastery Ball mastery Rest
[Link] [Link] [Link] [Link] [Link]
First touch Passing Running with the ball 1 v 1 [Link] Shooting [Link]
[Link] [Link] [Link]

7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner
Beef stir-fry with egg noodles Wholegrain spaghetti and Thai spiced chicken and Pesto pasta, chicken, aspar- Jerk chicken with rice and Chicken fajitas with guaca- Chicken, sweet potato
DINNER

[Link] sausage meatballs quinoa [Link] agus, and peas [Link] peas, plus corn on the cob mole [Link] wedges and broccoli [Link]
[Link] sm/7JxDRa [Link] sm/7JxDRa

TWEET @FFTPERFORMANCE AND UPDATE


US WITH YOUR PROGRESS USING #LIKEAPRO
PRE-SEASON TRAINING GUIDE
WEEK 1 2 3 4 5 6 IN ASSOCIATION WITH PERFORMANCE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY


8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast
BREAKFAST

Overnight oats Protein pancakes Mixed veg omelette Scrambled egg on rye bread Blueberry and Greek yoghurt, berries Ham and mushroom
and peanut butter [Link] and avocado [Link] almond smoothie and nut butter omelette
[Link] [Link] [Link] [Link] [Link]

10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack
Green smoothie Fresh pineapple None Fresh watermelon Hummus and sliced pepper Green smoothie None
[Link] and mango salad and pineapple [Link] [Link]
[Link] [Link]
SNACK

12pm Gym workout 12pm Gym 12pm Gym 12pm Gym 12pm Gym workout 12pm Gym 12pm Gym workout
WORKOUT

Rest day Week 5 workout Rest Week 5 workout Week 5 workout Week 5 workout Rest day
[Link] [Link] [Link] [Link]

1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch
Chicken Caesar salad Chicken, peppers, hummus Chicken, beetroot Steak and salad sandwich Three bean chilli soup Spicy Mexican beef and rice Cajun salmon with roasted
[Link] and wholemeal wraps and potato salad with seeded bread [Link] [Link] vegetables and broccoli
[Link] [Link] [Link] [Link]
LUNCH

3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack
Hummus and Sushi Apple slices with Sweet potato brownie Apple slices with Sweet potato brownie Fresh watermelon
roasted peppers [Link] peanut butter [Link] peanut butter [Link] and pineapple
SNACK

[Link] [Link] [Link] [Link]

6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session
Ball mastery Ball mastery Rest Ball mastery Ball mastery Ball mastery Rest
WORKOUT

[Link] [Link] [Link] [Link] [Link]


First touch Passing [Link] Running with the ball 1 v 1 [Link] Shooting [Link]
[Link] [Link]

7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner
Beef stir-fry with egg noodles Wholegrain spaghetti Thai spiced chicken and Pesto pasta, chicken, Jerk chicken with rice and Chicken fajitas with Chicken, sweet potato
DINNER

[Link] and sausage meatballs quinoa [Link] asparagus, and peas peas, plus corn on the cob guacamole wedges and broccoli
[Link] [Link] [Link] [Link] [Link]

TWEET @FFTPERFORMANCE AND UPDATE


US WITH YOUR PROGRESS USING #LIKEAPRO
PRE-SEASON TRAINING GUIDE
WEEK 1 2 34 5 6 IN ASSOCIATION WITH PERFORMANCE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY


8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast 8am Breakfast
BREAKFAST

Overnight oats Protein pancakes Mixed veg omelette Scrambled egg on rye bread Blueberry and Greek yoghurt, berries Ham and mushroom
and peanut butter [Link] and avocado [Link] almond smoothie and nut butter omelette
[Link] [Link] [Link] [Link] [Link]

10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack 10.30am Mid-morning snack
Green smoothie Fresh pineapple None Fresh watermelon Hummus and sliced pepper Green smoothie None
[Link] and mango salad and pineapple [Link] [Link]
[Link] [Link]
SNACK

12pm Gym workout 12pm Gym 12pm Gym 12pm Gym 12pm Gym workout 12pm Gym 12pm Gym workout
WORKOUT

Rest day Week 6 workout Rest Week 6 workout Rest day Week 6 workout Rest day
[Link] [Link] [Link]

1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch 1pm Lunch
Chicken Caesar salad Chicken, peppers, hummus Chicken, beetroot Steak and salad sandwich Three bean chilli soup Spicy Mexican beef and rice Cajun salmon with roasted
[Link] and wholemeal wraps and potato salad with seeded bread [Link] [Link] vegetables and broccoli
[Link] [Link] [Link] [Link]
LUNCH

3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack 3.30pm Snack
Hummus and Sushi Apple slices with Sweet potato brownie Apple slices with Sweet potato brownie Fresh watermelon
roasted peppers [Link] peanut butter [Link] peanut butter [Link] and pineapple
SNACK

[Link] [Link] [Link] [Link]

6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session 6pm Technical session
Ball mastery Ball mastery Rest Ball mastery Ball mastery Ball mastery Rest
WORKOUT

[Link] [Link] [Link] [Link] [Link]


First touch Passing [Link] Running with the ball 1 v 1 [Link] Shooting [Link]
[Link] [Link]

7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner 7.30pm Dinner
DINNER

Beef stir-fry with egg noodles Wholegrain spaghetti Thai spiced chicken and Pesto pasta, chicken, Jerk chicken with rice and Chicken fajitas with Chicken, sweet potato
[Link] and sausage meatballs quinoa [Link] asparagus, and peas peas, plus corn on the cob guacamole wedges and broccoli
[Link] [Link] [Link] [Link] [Link]

TWEET @FFTPERFORMANCE AND UPDATE


US WITH YOUR PROGRESS USING #LIKEAPRO

DINNER WORKOUT SNACK LUNCH SNACK BREAKFAST WORKOUT IN ASSOCIATION WITH TWEET @FFTPERFORMANCE AND UPDATE US WITH YOUR PROGRE
DINNER WORKOUT SNACK LUNCH SNACK BREAKFAST WORKOUT IN ASSOCIATION WITH TWEET @FFTPERFORMANCE AND UPDATE US WITH YOUR PROGRE
DINNER WORKOUT SNACK LUNCH SNACK BREAKFAST WORKOUT IN ASSOCIATION WITH TWEET @FFTPERFORMANCE AND UPDATE US WITH YOUR PROGRE
DINNER WORKOUT SNACK LUNCH SNACK BREAKFAST WORKOUT IN ASSOCIATION WITH TWEET @FFTPERFORMANCE AND UPDATE US WITH YOUR PROGRE
DINNER WORKOUT SNACK LUNCH SNACK BREAKFAST WORKOUT IN ASSOCIATION WITH TWEET @FFTPERFORMANCE AND UPDATE US WITH YOUR PROGRE
DINNER WORKOUT SNACK LUNCH SNACK BREAKFAST WORKOUT IN ASSOCIATION WITH TWEET @FFTPERFORMANCE AND UPDATE US WITH YOUR PROGRE

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