Home Laws Advice Fitness SiteMap Links Set Pieces Discuss Search corshamref.org.uk   

Professional Game Match Officials (PGMO) - Suggested Weekly Training Routine  
Take me back to the Professional Game Match Officials (PGMO) - Training Information Home page

 PRESEASON WEEK FOUR – SPECIFIC PREPARATORY

The aim of the previous 3 weeks was general preparatory training which involved a gradual return to training following a period of rest. The training has so far been based upon medium intensity, non-specific training. This week (week 4) commences the specific phase of the Pre-Season training plan. 

From here on the training becomes more specific in terms of the movement and intensity demands of your matches. Therefore, the aerobic training becomes more intensive and progressively more intermittent and speed work, and later speed endurance training, is introduced. The reason for speed work being introduced at a later date is that loses in speed occurs at a much slower rate during a period of inactivity when compared to aerobic loses and therefore do not take as long to build back to in-season levels. 

Consequently, weekly training frequency is increased to 4 weekly sessions. 

MONDAY WEEK 4

EXERCISE 10 – SPEED & HIGH INTENSITY AEROBIC TRAINING

Warm Up

¨       5’ jogging slowly building up to 80% HR_max

¨       Mobility exercises and / or static stretching if preferred

Exercise

Speed Training

¨      2x 30m, 2x 40m, 2x 50m sprints

¨      Perform each sprint maximally (first few sprints perform at ¾ pace) in order to gain the full physiological benefit and remember the work:rest recovery ratio of 1:15 as this work should be quality and non-fatiguing. Your HR should be back to 60 - 65% HRmax prior to each individual sprint. A very, very slow walk back to the start is usually a good way of determining your recovery time in between sprints.

¨      Sprints to always start from a dynamic position (walking, jogging, back-pedalling, and side-stepping or accelerating) over a 5m course.

¨      10' recovery / stretching break

HI Aerobic Training

¨      4’ running between at 86 - 90% HR_max

¨     1’ active recovery / jogging

¨      4’ running between at 86 - 90% HR_max

¨      1’ active recovery / jogging

¨      4’ running between at 86 - 90% HR_max

¨     1’ active recovery / jogging

¨      4’ running between at 86 - 90% HR_max

¨      1’ active recovery / jogging

¨      4’ running between at 86 - 90% HR_max

¨      1’ active recovery / jogging

¨      Total HI aerobic exercise duration = 25’ (20’ HI & 5’ recovery)

Warm Down

¨      5’ jogging / walking

¨      15’ static stretching  

TUESDAY WEEK 4

RECOVERY WORK

Warm Up

¨       5’ cycling slowly building up to 65% HR_max

Exercise

¨      15’ static stretching

WEDNESDAY WEEK 4

EXERCISE 11 - SPEED TRAINING 

Warm Up

¨       5’ jogging slowly building up to 80% HR_max

¨       Mobility exercises and / or static stretching if preferred

Exercise

¨      4x 10m, 4x 20m, 4x 30m sprints

¨      Perform each sprint maximally in order to gain the full physiological benefit and remember the work rest recovery ratio of 1 - 15 as this work should be quality and non-fatiguing. Your HR should be back to 60 - 65% HRmax prior to each individual sprint. A very, very slow walk back to the start is usually a good way of determining your recovery time in between sprints.

¨      Sprints to always start from a dynamic position (walking, jogging, back-pedalling, and side-stepping or accelerating) over a 5m course.

Warm Down

¨      5’ light cycling

¨      15' static stretching

THURSDAY WEEK 4

EXERCISE 12 - MEDIUM INTENSITY AEROBIC TRAINING

Warm Up

¨       5’ running slowly building up to 75% HR_max  

¨       Mobility exercises and / or static stretching if preferred

Exercise

¨       40’ continuous running between 75 - 85% HR_max

Warm Down

¨      5’ light cycling

¨      15' static stretching

FRIDAY WEEK 4

COMPLETE REST

SATURDAY WEEK 4

EXERCISE 13 – HIGH INTENSITY AEROBIC TRAINING

Warm Up

¨       5’ jogging slowly building up to 75% HR_max

¨       Mobility exercises and / or static stretching if preferred

Exercise

¨      3’ running between at 88 - 92% HR_max

¨      1’ active recovery / jogging

¨      2’ running between at 88 - 92% HR_max

¨       1’ active recovery / jogging

¨       1’ running between at 88 - 92% HR_max

¨      1’ active recovery / jogging

¨      1’ running between at 88 - 92% HR_max

¨     1’ active recovery / jogging

¨     2’ running between at 88 - 92% HR_max

¨     1’ active recovery / jogging

¨     3’ running between at 88 - 92% HR_max

¨    1’ active recovery / jogging

¨     3’ running between at 88 - 92% HR_max

¨     1’ active recovery / jogging

¨     2’ running between at 88 - 92% HR_max

¨     1’ active recovery / jogging

¨    1’ running between at 88 - 92% HR_max

¨    1’ active recovery / jogging

¨    Total HI aerobic exercise duration = 27’ (18’ HI & 9’ recovery) 

Warm Down

¨      5’ jogging / walking slowly

¨      15' static stretching

SUNDAY WEEK 4

COMPLETE REST

OVERALL WEEKLY BREAKDOWN OF TRAINING ACTIVITIES

Pre-Season Week 4

NB - All the training is based upon percentages of maximal heart rate (HR_max).  Therefore, for those who do not possess a heart rate monitor, the following 5 exercise intensity classifications should be used:

Source of information: Matthew Weston mweston@fapl.co.uk