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Professional Game Match Officials (PGMO) - Suggested Weekly Training Routine  
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 PRESEASON WEEK FIVE – SPECIFIC PREPARATORY

From here on the training becomes more intense and 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 training is worked on further. Speed training is scheduled for twice a week, with the distances gradually being reduced over the weeks to a more match specific duration (10 - 15m). 

Weekly training frequency is maintained at 4 weekly sessions from now on. 

MONDAY WEEK 5

EXERCISE 14 - MEDIUM / HIGH INTENSITY TRAINING

• 7' LI walking / jogging slowly building up to 80% HR_max
•  2-3x sets of dynamic exercises to include; high knees (with arms), heel flicks (with arms), grapevine, lateral running, forward side shuffles, backward side shuffles, skipping (with arms) and back-pedalling. This should be for a period of approx. 5 - 8'.
• Mobility exercises and / or static stretching (if preferred)

'OUTBACK' RUN

• This session is should be performed in an environment where you can measure the actual distance you have run.
• Perform 14' MI running at 80 - 82% HR_max (do not move out of this range)
• Record the distance covered
• Now your objective is to cover the same amount of distance in only 11'
• This will be HI running (>90% HR_max) 

Warm down

• 5' LI jogging / walking
• 10' static stretching

TUESDAY WEEK 5

RECOVERY WORK

• 5' cycling slowly building up to 65% HR_max
• 15' static stretching

WEDNESDAY WEEK 5

EXERCISE 15 - SPEED TRAINING

Warm Up

• 5' jogging slowly building up to 80% HR_max
• Mobility exercises and / or static stretching if preferred

EXERCISE

Speed Training

• 3x 30m, 3x 40m, 3x 50m 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% HR_max 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' LI jogging / walking

• 15' static stretching

THURSDAY WEEK 5

EXERCISE 16 - MEDIUM INTENSITY AEROBIC TRAINING

Warm Up

• 5' running slowly building up to 75% HR_max

• Mobility exercises and / or static stretching if preferred

EXERCISE

45' continuous running between 75 - 85% HR_max

Warm Down

• 5' light cycling

• 15' static stretching

FRIDAY WEEK 5

COMPLETE REST

SATURDAY WEEK 5

EXERCISE 17 - 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

• 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% HR_max 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 90 - 95% HR_max

• 3' active recovery / jogging

• 4' running between at 90 - 95% HR_max

• 3' active recovery / jogging

• 4' running between at 90 - 95% HR_max

• 3' active recovery / jogging

• 4' running between at 90 - 95% HR_max

• 3' active recovery / jogging
  

• Total HI aerobic exercise duration = 28' (16' HI & 12' recovery) 

Warm Down

• 5' jogging / walking

• 15' static stretching

SUNDAY WEEK 5

COMPLETE REST

OVERALL WEEKLY BREAKDOWN OF TRAINING ACTIVITIES

Pre-Season Week 5

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