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Professional Game Match Officials (PGMO) - Suggested Weekly
Training Routine
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PRESEASON WEEK THREE – GENERAL /
SPECIFIC PREPARATORY
The aim of this weeks training plan is to build further upon last week's training, but with a slight increase in training intensity, duration and ultimately volume, therefore shifting the emphasis of the training towards the specific preparatory phase of the
Pre-Season plan. This is to be achieved through a progression from Medium to High Intensity aerobic training.
Due to the relatively early stage of the plan, weekly training frequency remains at 3 aerobic sessions. However, if you feel the plan is i) moving too slow for you, ii) you have not had a large amount of complete rest following the end of the season, or iii) you have an early fitness test date, then I have added an extra optional HI aerobic session on Wednesday.
MONDAY WEEK 3
EXERCISE 7 – MEDIUM / HIGH INTENSITY AEROBIC TRAINING
Warm Up
¨
5’ jogging
slowly building up to 80% HRmax
¨ Mobility exercises and / or static stretching if preferred
Exercise
¨ 25’ running between 84 - 88% HRmax
Warm Down
¨
5’ jogging /
walking
¨
15’ static
stretching
TUESDAY WEEK 3
RECOVERY WORK
Warm Up
¨ 5’ cycling slowly building up to 65% HRmax
Exercise
¨
15’ static
stretching
WEDNESDAY WEEK 3
COMPLETE REST
OR
HIGH INTENSITY AEROBIC TRAINING
Warm Up
¨
5’ cycling
slowly building up to 80% HRmax
¨ Mobility exercises and / or static stretching if preferred
Exercise
¨ 10’ running between 86 - 88% HRmax
¨ 3 - 5’ stretching break
¨ 10’ running between 86 - 88% HRmax
Warm Down
¨
5’ light
cycling
¨ 15’ static stretching
THURSDAY WEEK 3
EXERCISE 8 - MEDIUM 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 75 - 85% HRmax
Warm Down
¨
5’ light
cycling
¨ 15' static stretching
FRIDAY WEEK 3
COMPLETE REST
SATURDAY WEEK 3
EXERCISE 9 – MEDIUM INTENSITY AEROBIC TRAINING
Warm Up
¨
5’ jogging
slowly building up to 75% HRmax
¨ Mobility exercises and / or static stretching if preferred
Exercise
¨ 35' running between 75 - 85% HRmax
Warm Down
¨
5’ jogging /
walking slowly
¨ 15' static stretching
SUNDAY WEEK 3
COMPLETE
REST
OVERALL WEEKLY BREAKDOWN OF TRAINING ACTIVITIES
Pre-Season
Week 3
| Activity | Session 1 MI /HI |
Session 2 MI |
Session 3 MI |
WEEKLY TOTAL (mins) |
%
Activity Breakdown |
| WARM UP | 20 | 20 | 20 | 60 | 28.6% |
| HIGH INTENSITY | 12.5 | 0 | 0 | 12.5 | 6.0% |
| MEDIUM INTENSITY | 12.5 | 30 | 35 | 77.5 | 36.9% |
| LOW INTENSITY | 0 | 0 | 0 | 0 | 0.0% |
| 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 | 75 | 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
