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

For this week, the aerobic training remains at 4' intervals at 90 - 95% HR_max. Speed training is over shorter distances and speed endurance training replaces the medium intensity and second speed training session. Weekly training frequency is maintained at 4 weekly sessions. 

MONDAY WEEK 6

EXERCISE 18 - SPEED ENDURANCE 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)

EXERCISE

• Sprint at 90% maximal speed for 15" (approx. 90 - 100m), followed by 45" recovery.

• Repeat x4; this should take 4'.

• 2' Recovery jog.

• THIS EQUALS ONE SET (6' per set)
  

• Perform a total of 3 SETS
  

• SE Session duration ±18'.

Warm down

• 5' LI jogging / walking

• 10' static stretching

TUESDAY WEEK 6

RECOVERY WORK

• 5' cycling slowly building up to 65% HR_max

• 15' static stretching

WEDNESDAY WEEK 6

EXERCISE 19 - HIGH INTENSITY AEROBIC TRAINING

Warm Up

• 5' jogging slowly building up to 80% HR_max

• Mobility exercises and / or static stretching if preferred

EXERCISE

• 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' light cycling

• 15' static stretching

THURSDAY WEEK 6

COMPLETE REST

FRIDAY WEEK 6

EXERCISE 20 - SPEED TRAINING

Warm Up

• 5' running slowly building up to 75% HR_max

• Mobility exercises and / or static stretching if preferred

Speed Training

• 5x10m Recovery 30" in between each sprint 
  Then rest 1'

• 4x15m Recovery 40" in between each sprint 
  Then rest 1'

• 3x30m Recovery 50" in between each sprint 
  Then rest 1'

• 4x15m Recovery 40" in between each sprint 
  Then rest 1'

•  5x10m Recovery 30" in between each sprint 
  

• 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.
  

• Sprint exercise duration ±18'.

Warm Down

• 5' LI jogging / walking

• 15' static stretching
  

SATURDAY WEEK 6

EXERCISE 21 - HIGH INTENSITY AEROBIC TRAINING

Warm Up

• 5' jogging slowly building up to 80% HR_max

• Mobility exercises and / or static stretching if preferred

EXERCISE

• 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 6

COMPLETE REST

OVERALL WEEKLY BREAKDOWN OF TRAINING ACTIVITIES

Pre-Season Week 6

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