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 Seven – SPECIFIC PREPARATORY

MONDAY WEEK 7

EXERCISE 22 – HIGH INTENSITY AEROBIC 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

• 2’ running between at 90% HR_max
• 1’ active recovery / jogging
• 2’ running between at 90% HR_max
• 1’ active recovery / jogging
• 2’ running between at 90% HR_max
• 1’ active recovery / jogging
• 2’ running between at 90% HR_max
• 1’ active recovery / jogging
• 2’ running between at 90% HR_max
• 1’ active recovery / jogging
• 2’ running between at 90% HR_max
• 1’ active recovery / jogging
• 2’ running between at 90% HR_max
• 1’ active recovery / jogging
• 2’ running between at 90% HR_max
• 1’ active recovery / jogging
  
• Total HI aerobic exercise duration = 24’ (16’ HI & 8’ recovery)

Warm down

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

TUESDAY WEEK 7

 RECOVERY WORK 

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

 WEDNESDAY WEEK 7

EXERCISE 23 – SPEED TRAINING

Warm Up

• 5’ jogging slowly building up to 80% HR_max

• Mobility exercises and / or static stretching if preferred

EXERCISE

• 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

 THURSDAY WEEK 7

EXERCISE 24 – SPEED ENDURANCE TRAINING

 Warm Up

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

EXERCISE

Recovery

• Sprint half the pitch (approx. 6 – 8”) followed by 15” recovery (around cone).  Start the next sprint from the halfway line             

• Repeat x6 (therefore 3 sprints starting on goal-line and 3 sprints starting on halfway line).  This should take approx. 2’30”

• 2’ Recovery jog                 

• THIS EQUALS ONE SET (approx. 4’30” per set)
  

• Perform a total of 5 SETS
  

• SE Session duration + 23’.

 Warm Down

• 5’ jogging / walking

• 15’ static stretching

 FRIDAY WEEK 7

COMPLETE REST

SATURDAY WEEK 7

EXERCISE 25 – HIGH INTENSITY AEROBIC TRAINING

Warm Up

• 5’ jogging slowly building up to 80% HR_max

• Mobility exercises and / or static stretching if preferred

EXERCISE

• 1’ running between at 90% HR_max

• 30” active recovery / jogging

• 1’ running between at 90% HR_max

• 30” active recovery / jogging

• 1’ running between at 90% HR_max

• 30” active recovery / jogging

• 1’ running between at 90% HR_max

• 30” active recovery / jogging

• 1’ running between at 90% HR_max

• 30” active recovery / jogging

• 1’ running between at 90% HR_max

• 30” active recovery / jogging

• 1’ running between at 90% HR_max

• 30” active recovery / jogging

• 1’ running between at 90% HR_max

• 30” active recovery / jogging
  

• 5’ recovery (jogging / stretching)
  

• 1’ running between at 90% HR_max

• 30” active recovery / jogging

• 1’ running between at 90% HR_max

• 30” active recovery / jogging

• 1’ running between at 90% HR_max

• 30” active recovery / jogging

• 1’ running between at 90% HR_max

• 30” active recovery / jogging

• 1’ running between at 90% HR_max

• 30” active recovery / jogging

• 1’ running between at 90% HR_max

• 30” active recovery / jogging

• 1’ running between at 90% HR_max

• 30” active recovery / jogging

• 1’ running between at 90% HR_max

• 30” active recovery / jogging
  

•   Total HI aerobic exercise duration = 24’ (16’ HI & 8’ recovery)

 Warm Down

• 5’ jogging / walking

• 15’ static stretching

SUNDAY WEEK 7

COMPLETE REST

OVERALL WEEKLY BREAKDOWN OF TRAINING ACTIVITIES

Pre-Season Week 7

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