My Training Plan
Week # | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |||||
AM/PM | AM | PM | AM | PM | AM | PM | AM | PM | AM | PM | AM/PM | AM/PM |
Apr. 30 - May 6 | Pump | easy 30-60m | Lower Body | rest | Swim | easy 30-60m | Upper Body | Rest | Pump | rest | Swim | Rogaine 1 |
May 7 - May 13 | Pump | 10 | Lower Body | easy 30-60m | Swim | easy 30-60m | Upper Body | Rest | Pump | rest | Swim | Rogaine 2 |
May 14 - May 20 | Pump | 11 | Lower Body | easy 30-60m | Swim | easy 30-60m | Upper Body | 35 tempo | Pump | rest | Swim | Rogaine 3 |
May 21 - May 27 | rest | CTS, boxing | easy 30- 60min | boxing | easy 30-60 min | BB, Boxing | 8 x hill | Boxing | rest | LB | Swim | Rogaine 4 |
May 28 - June 3 | rest | CTS, boxing | easy 30- 60min | boxing | easy 30-60 min | BB, Boxing | 8 x hill | Boxing | rest | LB | Swim | 1.5 |
June 4 - June 10 | Yoga | boxing | easy 30- 60min | boxing | easy 30-60 min | Pylometrics | Fartlet 20 min | Boxing | rest | Kenpo | Swim | 2 |
June 11 - June 17 | rest | CB, boxing | easy 30- 60min | boxing | easy 30-60 min | SA, Boxing | Fartlet 30 min | Boxing | rest | LB | Swim | 2 |
June 18 - June 24 | rest | CB, boxing | easy 30- 60min | boxing | easy 30-60 min | SA, Boxing | 10 x hill | Boxing | rest | LB | Swim | 2.5 |
June 25 - July 1 | rest | CB, boxing | easy 30- 60min | boxing | easy 30-60 min | SA, Boxing | 10 x hill | Boxing | rest | LB | Swim | rest |
July 2 - July 8 | Yoga | boxing | easy 30- 60min | boxing | easy 30-60 min | Pylometrics | Fartlet 30 min | Boxing | rest | kenpo | Swim | 1.5 |
July 9 - July 15 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | CTS, boxing | Fartlet 40 min | Boxing | rest | LB | Swim | 2 |
July 16 - July 22 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | CTS, boxing | 12 x hill | boxing | rest | LB | Swim | Xterra Waiuku |
July 23 - July 29 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | CTS, boxing | 12 x hill | Boxing | rest | LB | Swim | rest |
July 30 - Aug 5 | Yoga | boxing | easy 30- 60min | boxing | easy 30-60 min | Pylometrics | Fartlet 40 min | Boxing | rest | ERG/bike | Swim | 2 |
Aug 6 - Aug 12 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | BB, Boxing | Fartlet 40 min | Boxing | rest | LB | Swim | 2 |
Aug 13 - Aug 19 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | BB, Boxing | 12 x hill | Boxing | rest | LB | Swim | 2.5 |
Aug 20 - Aug 26 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | BB, Boxing | 12 x hill | Boxing | rest | LB | Swim | rest |
Aug 27 - Sept 2 | Yoga | boxing | easy 30- 60min | boxing | easy 30-60 min | Pylometrics | Fartlet 50 | Boxing | rest | kenpo | Swim | 1.5 |
Sept 3 - Sept 9 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | CTS, boxing | Fartlet 50 | Boxing | rest | LB | Swim | 2 |
Sept 10 - Sept 16 | core | boxing | Erg/Bike | boxing | easy 30-60 min | CTS, boxing | Erg/Bike | Boxing | rest | LB | Lydiard Marathon | 3km easy |
Sept 17 - Sept 23 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | CTS, boxing | 14 x hill | Boxing | rest | LB | Swim | rest |
Sept 24 - Sept 30 | Yoga | boxing | easy 30- 60min | boxing | easy 30-60 min | Pylometrics | 14 x hill | Boxing | rest | ERG/bike | Swim | 2 |
Oct 1 - Oct 7 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | BB, Boxing | Fartlet 35 min | Boxing | rest | LB | Swim | 2 |
Oct 8 - Oct 14 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | BB, Boxing | Fartlet 40 min | Boxing | rest | LB | Swim | 2.5 |
Oct 15 - Oct 21 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | BB, Boxing | 15 x hill | Boxing | rest | LB | Swim | 2.5 |
Oct 22 - Oct 28 | Yoga | boxing | easy 30- 60min | boxing | easy 30-60 min | Pylometrics | 15 x hill | Boxing | rest | kenpo | Swim | rest |
Oct 29 - Nov 4 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | CTS, boxing | Fartlet 50 min | Boxing | rest | LB | Swim | rest |
Nov 5 - Nov 11 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | CTS, boxing | 10 x hill | Boxing | rest | LB | Speights West Coaster - 30km | rest |
Nov 12 - Nov 18 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | CTS, boxing | Fartlet 50 min | Boxing | rest | LB | Swim | Swim |
Nov 19 - Nov 25 | Yoga | boxing | easy 30- 60min | boxing | easy 30-60 min | Pylometrics | 10 x hill | Boxing | rest | ERG/bike | Swim | Swim |
Nov 26 - Dec 2 | Erg/Bike | boxing | easy 30- 60min | boxing | easy 30-60 min | rest | rest | Boxing | rest | LB | Kepler Challenge | 3km easy |
Dec 3 - Dec 9 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | easy 30m | Upper Body | Boxing | rest | LB | Swim | Swim |
Dec 10 - Dec 16 | core | boxing | easy 30- 60min | boxing | easy 30-60 min | easy 30-60m | Upper Body | Boxing | rest | LB | Swim | Swim |
My Sample Menu
Weekly Meal Planner | ||||
Breakfast | Lunch | Dinner | Snack | |
Sunday | • Muesli Crisp Slice • Fruit | • Minestrone with Basil and Parmesan | • Peas and Beans with Garlic Chips and Almonds • Chicken, Chickpea and Bean Salad | • Granola Bars • Fruit • Nuts • Veggies |
Breakfast | Lunch | Dinner | Snack | |
Monday | • Creamy Eggs with Smoked Salmon and Dill | • Tuna and Lemon Mayonnaise Stacks | • Capsicum and Bocconcini Pizza | • Granola Bars • Fruit • Nuts • Veggies |
Breakfast | Lunch | Dinner | Snack | |
Tuesday | • 2 Pieces of Raspberry Bread • Fruit | • Capsicum and Bocconcini Pizza | • Salmon with Dill Buttery Sauce • Couscous Tabouli • Maple Syrup, Balsamic and Coriander Pumpkin | • Granola Bars • Fruit • Nuts • Veggies |
Breakfast | Lunch | Dinner | Snack | |
Wednesday | • Muesli with Yogurt | • Chicken Wraps | • Prosciutto, Chilli and Rocket Linguine • Baked, Toasted Garlic Bread | • Granola Bars • Fruit • Nuts • Veggies |
Breakfast | Lunch | Dinner | Snack | |
Thursday | • Muesli Crisp Slice • Fruit | • Prosciutto, Chilli and Rocket Linguine | • Grilled Steak with Asian-Glazed Asparagus • Smashed Rosemary and Garlic Potatoes | • Granola Bars • Fruit • Nuts • Veggies |
Breakfast | Lunch | Dinner | Snack | |
Friday | • 2 Slices of Raspberry Bread • Fruit | • Can of Tuna with 7 Grain Crackers • Cranberry, Cucumber, Tomato and Lettuce Salad | • Grilled Fish with Butter • Asian Chickpea Rice Salad • Caramelized Onion and Carrot | • Granola Bars • Fruit • Nuts • Veggies |
Breakfast | Lunch | Dinner | Snack | |
Saturday | • Asparagus and Leek Frittata | • Ricotta Veggie Pies with Greens | • Spaghetti with Meat Sauce | • Granola Bars • Fruit • Nuts • Veggies |