<p> Referee Training Program</p><p>Off-Season Training Guide Dec / Jan / Feb </p><p>Running Program (3 - 4 Times Per Weeks)</p><p>Days 1 & 3: 20 - 30 minute run  Variety in run (hills etc)  Avoid pavements as much as possible  Maintain HR of 65 -75%  Increase running time through Oct & Nov</p><p>Days 2 & 4: 20 - 25 minute run  Flat run - no hills  Maintain HR of 75 - 85%  Run same distance throughout the month - decrease time over that distance!  Hard - fast run!  Increase distance slightly over Oct & Nov</p><p>Swimming Programme (3 - 4 Times Per Week)</p><p>Days 1 & 3: 30 - 40 minutes  Lap swimming  Change strokes if you wish!  100's / 30 second recovery  200's / 1 minute recovery  400's / 2 minute revovery</p><p>Days 2 & 4: 20 - 30 minutes  High intensity sessions  Use floats if possible  Deep end - treading water (sprints)  30 seconds on - 2 minutes recovery x 3 = 1 set  Kick board 100m after each set  X 5</p><p>Cycling Programme (3 - 4 Times Per Week)</p><p>Days 1 & 3: 60 - 90 minutes  Longer distances  Variety in ride - hills  Maintain HR of 65 -75%  Increase cycling time through Oct & Nov</p><p>Days 2 & 4: 40 - 60 minutes  Flat cycle - no hills  Maintain HR of 75 - 85%  Cycle same distance throughout the month - decrease time over that distance!  Hard - fast cycle!  Increase distance slightly over Oct & Nov</p><p>Gymnasium Sessions (3 - 4 Times Per Week)</p><p>Days 1 & 3: Resistance Training (60 - 75 minutes)  All major muscle groups  3 sets of 20 - 30 Repetitions  30 - 45 seconds during recovery  Use machine loaded resistance as much as possible  Increase weight if you can do my than 30 reps</p><p>Days 2 & 4: Group Exercise Programs  Circuits / Boxing / Aerobics / Pump etc  Use cardio equipment for 10 minutes prior and 10 minutes after classes</p><p> Each of these training programs can be intergrated with each other  The more variety in your week the higher the motivation will be!  Eg. </p><p>Day 1 Running - 20 / 30 minute variety run with hills Day 2 Swimming - 30 / 40 high intensity session in pool Day 3 Resistence - Pump Class with cardio before and after Day 4 Running - 20 / 25 minute hard fast run!</p><p> The way you construct your program is up to you, but remember to have a rest day between high intensity days  You can construct your days to have 4 days in a row or 2 days on - 2 days off  Remember to re-hydrate after exercise and eat the appropriate foods needed to maintain a healthy active lifestyle!  If you have any injuries - take care of them, they will not just go away!!! This program follows a sprint specific program</p><p>Week 1</p><p>Day 1: 2 x 800m (easy) 1:2 recovery 6 x 200m (easy) 1:2 recovery</p><p>Day 2: 4 x 400m (easy) 1:2 recovery 6 x 200m (easy) 1:2 recovery</p><p>Week 2</p><p>Day 1: 4 x 200m (0:38) 60 sec. Recovery 4 x 200m (0:38) 60 sec. Recovery 4 x 200m (0:38) 60 sec. Recovery 4 x 200m (0:38) 60 sec. Recovery Day 2: Boxing Circuit Good warm down and stretch</p><p>Week 3</p><p>Day 1: Good Warm-up (dynamic) 3 x 600m (2:10) 4 min. Recovery 4 x 400m (1:20) 3 min. Recovery</p><p>Day 2: Good Warm-up (dynamic) Boxing Circuit Cool Down stretch</p><p>Week 4</p><p>Day 1: Good Warm-up (dynamic) 4 x 200m (0:38) 60 sec. Recovery 4 x 200m (0:38) 60 sec. Recovery 4 x 200m (0:38) 60 sec. Recovery 4 x 200m (0:38) 60 sec. Recovery</p><p>Day 2: Good Warm-up (dynamic) Boxing Circuit Cool Down stretch</p><p>Week 5</p><p>Day 1: Good Warm-up (dynamic) Sprint Specific Drills</p><p>Day 2: Good Warm-up (dynamic) Sprint Specific Drills Game: Frisbee / Soccer / Touch</p><p>Week 6</p><p>Day 1: Good Warm-up (dynamic) Set 1 4 x 200m (0:40) 2 minutes recovery 8 x 100m (0:20) 1 minute recovery</p><p>Set 2 4 x 200m (0:40) 2 minutes recovery 8 x 100m (0:20) 1 minute recovery</p><p>Set 3 4 x 200m (0:40) 2 minutes recovery 8 x 100m (0:20) 1 minute recovery</p><p>Day 2: Good Warm-up (dynamic) Boxing Circuit Cool Down stretch Week 7</p><p>Day 1: Good Warm-up (dynamic) 6 x 40m on 30 seconds light jog 400m 6 x 40m on 25 seconds light jog 400m 6 x 40m on 20 seconds light jog 400m 6 x 40m on 15 seconds light jog 400m 6 x 40m on 12 seconds</p><p>Day 2: Good Warm-up (dynamic) 6 x 20m on 15 seconds light jog 400m 6 x 20m on 12 seconds light jog 400m 6 x 20m on 10 seconds light jog 400m 6 x 20m on 8 seconds Lineout drills - running lines Week 8</p><p>Day 1: Good Warm-up (dynamic) Suicide Run Sprint 25m - Jog 75m - Sprint 25m - Jog 75m Sprint 50m - Jog 50m - Sprint 50m - Jog 50m Sprint 75m - Jog 25m - Sprint 75m - Jog 25m Sprint 100m - Jog across in-goal - Sprint 100m Sprint 75m - Jog 25m - Sprint 75m - Jog 25m Sprint 50m - Jog 50m - Sprint 50m - Jog 50m Sprint 25m - Jog 75m - Sprint 25m - Jog 75m Shuttle Run (with partner) Sprint 5 - 10 - 15 - 20 Partner does sit-ups until they complete runs Repeat 5 times 2 minutes recovery - complete 4 sets</p><p>Day 2 Good Warm-up (dynamic) 6 x 20m on 15 seconds light jog 400m 6 x 20m on 12 seconds light jog 400m 6 x 20m on 10 seconds light jog 400m 6 x 20m on 8 seconds Scrum drills - running lines Week 9</p><p>Day 1: Good Warm-up (dynamic) Sprint Specific Drills</p><p>Day 2: Good Warm-up (dynamic) Sprint Specific Drills Game: Frisbee / Soccer / Touch</p><p>Week 10</p><p>Day 1: Good Warm-up (dynamic) Honesty Run (with partner) Start 20 apart - run and meet in centre - 1 push up Back to start - continue for 3 minutes continuously Jog to other end of field for recovery and begin same drill Repeat 4 sets with alternating pushups for situps!</p><p>5 / 20 / 10 Alternating with partner - continue for 2 minutes Recovery 2 minutes Repeat drill 4 sets Good cool down stretch</p><p>Day 2: Good Warm-up (dynamic) 60m gradual increase run throughs x 8 Soccer/Touch Game Lineout Drills - Running Lines Warm Down</p><p>Week 11</p><p>Day 1: Good Warm-up (dynamic) 4 Corner work ABCD Sprint to A Jog to B Sprint to C Side ways to D</p><p>Peripheral Vision work (groups of 3) 10m square</p><p>Warm down / Stretch</p><p>Day 2: Good Warm-up (dynamic) 60m gradual increase run throughs x 8 Soccer/Touch Game Lineout Drills - Running Lines Warm Down Week 12: Good Warm-up (dynamic) 6 x 40m on 30 seconds light jog 400m 6 x 40m on 25 seconds light jog 400m 6 x 40m on 20 seconds light jog 400m 6 x 40m on 15 seconds light jog 400m 6 x 40m on 12 seconds</p><p>Day 2: Good Warm-up (dynamic) 6 x 20m on 15 seconds light jog 400m 6 x 20m on 12 seconds light jog 400m 6 x 20m on 10 seconds light jog 400m 6 x 20m on 8 seconds</p><p>Lineout drills - running lines</p><p>Week 13</p><p>Day 1: Good Warm-up (dynamic) Sprint Specific Drills</p><p>Day 2: Good Warm-up (dynamic) Sprint Specific Drills Game: Frisbee / Soccer / Touch</p><p>Weeks 14 - End:</p><p> Maintain hard and light days (Tues / Thur)  Keep Thursdays sprints under 30m in length  Provide variety on Thursday's sessions and provide referee specific drills along with games  Discontinue any static stretches at the beginning of all sessions</p><p>If you want to make a difference to next season - you’re the only one standing in the way!</p>