Perfect referee guide for first training week after holiday

You got back from a a holiday and want to start training again: this is the perfect guide for first training week after a period of physical inactivity. Also check the 4 tips for pre-season referee training after a holiday.

The training session has been published by the Canadian Soccer Association. They uploaded more weeks to their website, here’s the first one.

The training uses your heart rate as indication for how fast you should go. If you don’t measure it, use the percentages below as indication that you shouldn’t go all the way.

Monday

: Low intensity aerobic training

Warm Up: 5 minutes cycling slowly building up to 65% of your maximum heartrate (HRmax). Plus mobility exercises and / or static stretching if preferred. Check out the blog about a proper warm-up for referees.

Excercise: 30 minutes cycling between 60 – 70% HRmax

Warm down: 5 minutes of light cycling and 15 minutes of static stretching

Tuesday: recovery work

Warm Up: 5 minutes cycling slowly building up to 65% HRmax

Excercise: 15 minutes of static stretching

(Wednesday – complete rest)

Thursday: Medium intensity aerobic training

Warm Up: 5 minutes of jogging slowly building up to 75% HRmax. Plus mobility exercises and / or static stretching if preferred

Excercise: 30 minutes running between 75 – 85% HRmax (do not exceed this range)

Warm Down: 5 minutes light jogging / walking. Plus 15 minutes of static stretching

Friday – recovery work

Warm Up: 5 minutes cycling slowly building up to 65% HRmax

Excercise: 15 minutes of static stretching

Saturday – low intensity aerobic training

Warm Up: 5 minutes cycling slowly building up to 65% HRmax. Plus mobility exercises and / or static stretching if preferred

Excercise: 30 minutes of cycling between 60 – 70% HRmax OR 30’ running between 75 – 85% HRmax (do not exceed this range)

Warm Down: 5 minutes of jogging / walking. Plus 15 minutes of static stretching

(Suday – complete rest)

You can download other training schedules to build up your endurance and physical ability at the resources section of the Canadian Soccer Association.