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Professional Game Match Officials (PGMO) - Suggested Weekly
Training Routine
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PRESEASON WEEK ONE – GENERAL
PREPARATORY
The aim of this week's training plan is to
build further upon last week’s transition training, but with an increase in
training intensity, duration and ultimately volume.
Again, this is to be achieved through Low / Medium Intensity,
predominantly non-weight bearing, exercise.
Due to the early stage of the plan, weekly training frequency remains at
3 aerobic sessions.
MONDAY
WEEK 1
EXERCISE 1 – LOW INTENSITY AEROBIC TRAINING
Warm Up
¨
5’ cycling
slowly building up to 65% HRmax
¨ Mobility exercises and / or static stretching if preferred
Exercise
¨ 30’ cycling between 60 - 70% HRmax
Warm Down
¨
5’ light
cycling
¨
15’ static
stretching
TUESDAY WEEK
1
RECOVERY WORK
Warm Up
¨ 5’ cycling slowly building up to 65% HRmax
Exercise
¨
15’ static
stretching
WEDNESDAY
WEEK 1
COMPLETE
REST
THURSDAY
WEEK 1
EXERCISE 2 – MEDIUM INTENSITY AEROBIC TRAINING
Warm
Up
¨
5’ jogging
slowly building up to 75% HRmax
¨
Mobility
exercises and / or static stretching if preferred
Exercise
¨
30’ running
between 75 - 85% HRmax
(do not exceed this range)
Warm
Down
¨
5’ light
jogging / walking
¨
15’ static
stretching
FRIDAY
WEEK 1
RECOVERY WORK
Warm
Up
¨
5’ cycling
slowly building up to 65% HRmax
Exercise
¨
15’ static
stretching
SATURDAY
WEEK 1
EXERCISE 3 – LOW INTENSITY AEROBIC TRAINING
Warm
Up
¨
5’ cycling
slowly building up to 65% HRmax
¨
Mobility
exercises and / or static stretching if preferred
Exercise
¨
30’ cycling
between 60 - 70% HRmax
¨
OR
30’ running between 75
- 85% HRmax
(do not exceed this range)
Warm
Down
¨
5’ jogging /
walking
¨
15’ static
stretching
SUNDAY
WEEK 1
COMPLETE
REST
OVERALL WEEKLY BREAKDOWN OF TRAINING ACTIVITIES
Pre-Season
Week 1
| Activity | Session 1 LI |
Session 2 MI |
Session 3 LI |
WEEKLY TOTAL (mins) |
%
Activity Breakdown |
| WARM UP | 20 | 20 | 20 | 60 | 28.6% |
| HIGH INTENSITY | 0 | 0 | 0 | 0 | 0.0% |
| MEDIUM INTENSITY | 0 | 30 | 0 | 30 | 14.3% |
| LOW INTENSITY | 30 | 0 | 30 | 60 | 28.6% |
| SPEED ENDURANCE | 0 | 0 | 0 | 0 | 0.0% |
| SPEED / AGILITY | 0 | 0 | 0 | 0 | 0.0% |
| INTERMITTENT ACTIVITY | 0 | 0 | 0 | 0 | 0.0% |
| ACTIVE RECOVERY | 0 | 0 | 0 | 0 | 0.0% |
| STRETCHING | 15 | 15 | 15 | 45 | 21.4% |
| WARM DOWN | 5 | 5 | 5 | 15 | 7.1% |
| TOTAL | 70 | 70 | 70 | 210 | 100.0% |
NB - All the training is based upon percentages of maximal heart rate (HRmax). Therefore, for those who do not possess a heart rate monitor, the following 5 exercise intensity classifications should be used:
| % HRmax | Type of Training | Perceived Exertion |
| Below 60%HRmax | Recovery | Very Easy |
| 61 - 75%HRmax | Low Intensity | Easy to Comfortable |
| 75 - 85%HRmax | Medium Intensity | Uncomfortable to Slightly Hard |
| 86 - 93%HRmax | High Intensity | Hard to Very Hard |
| Over 93%HRmax | Maximal Effort | Maximal!! |
Source of information: Matthew Weston mweston@fapl.co.uk
