2006 FIFA World Cup Fitness Programme

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WEEK 3 from Monday 16th to Sunday 22nd of January Macrocycle VI, week 3 (Training week 33) As you will notice, the training distances covered in High Intensity (on Monday) and Speed Endurance (on Tuesday) will further decrease this week and become more intermittent as the preparation becomes more match-specific. Mon. 16th: * Low Int. Tr. 122 * Warm up * Strength * High Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) - 20’ extensive warming up, mobilisation and stretching - 6 x 30 sit-ups, separated by 6 x 10 push-ups (10’) - 2’ run at 90% HRmax, 1’ jogging, 8 repetitions By preference, this exercise should be carried out on a regular field of play along the diagonal line between the two boxes (see below). Alternatively, referees who don’t have the opportunity to practice on a football field, can also do it in the forest, on an athletic track, or using any other facility. Obviously, it is better to run on a soft ground such as natural grass or in the forest rather than on the hard surface of an athletic track or a street.

HI diagonal run

- All together, this exercise takes (2’ + 1’) x 8 = + 24’

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Training programme produced by Prof Dr Werner Helsen, UEFA Referee Development Programme

Tr. REST or PASSIVE RECOVERY .2006 FIFA World Cup Fitness Programme p.Set 3: > 10 sprints to the penalty box (+ 3”) with 20” active recovery in between each and every sprint > Jogging 1 lap of the pitch (+ 2’30”) > Duration Set 1: + 6’ . separated by 6 x 10 push-ups (10’) .5’ jogging slowly building up to 70% HRmax (+ 1 km) .6 x 30 sit-ups.Set 2: > 4 sprints to the opposite penalty box (+ 11”) with 70” active recovery in between each and every sprint > Jogging 1 lap of the pitch (+ 2’30”) > Duration Set 1: + 7.5’ . 17th: Wed.All together. Next week. 123 * Warm up * Strength * Extended Sp. 18th: * Low Int. 2 / 5 Compared to the previous 2 weeks. followed by 10’ extensive stretching Total duration: 74’ Tue. this exercise takes (4’ + 2’) x 4 = + 24’.The total duration of this extended speed session is + 20’ ----------------------------------------------------------------------------------------------------------------------------------------------------------- Training programme produced by Prof Dr Werner Helsen. but quite a bit more in an intermittent way. the same amount of time has to be covered at 90% HRmax.5’ jogging and walking. mobilisation and stretching .e.20’ extensive warming up. i. UEFA Referee Development Programme . Next week. but quite a bit more intermittent. this ratio changes again! . 8 reps of 2’ in stead of 4 reps of 4’ last week. approximately the same duration as last week.Set 1: > 6 sprints to the midline (+ 7”) with 50” active recovery in between each and every sprint > Jogging 1 lap of the pitch (+ 2’30”) > Duration Set 1: + 8’ . you will see this ratio changes again! * Cool down .

mobilisation and stretching . followed by 10’ extensive stretching Total duration: 70’ Thu.The total exercise time is 15’. 40 m walk down.5’ jogging at 80% HRmax. 20 m walk down.20 m sprint up. 60 m walk down. ----------------------------------------------------------------------------------------------------------------------------------------------------------- Training programme produced by Prof Dr Werner Helsen.20’ extensive warming up.Variations on the 60 m distance (see below) . 20th: * Warm up Tr. 6 x or 120 m sprint in total .1 to 2’ recovery and stretching .1 to 2’ recovery and stretching . 4 x or 160 m sprint in total (2 x with a change in direction to the left. 3 / 5 Set 1 Set 2 Set 3 6 x with 50" active recovery 4 x with 70" active recovery 10 x with 20" active recovery * Cool down . 1 x to the right) . 2 x to the right) .40 m sprint up. 124 * Speed REST or PASSIVE RECOVERY . 19th: Fri.2006 FIFA World Cup Fitness Programme p.60 m sprint up. UEFA Referee Development Programme . 2 x or 120 m sprint in total (1 x with a change in direction to the left.

22nd: REST or PASSIVE RECOVERY REST or ACTIVE LEISURE Depending on the match schedule and the weather conditions. to mentally distract the referee from a potential ‘addiction’ to running and refereeing.2006 FIFA World Cup Fitness Programme p. X X X . 21st: Sun.5’ jogging and walking. intermittent and non-specific weekend activities such as alpine skiing or cross-country skiing may not only serve to better develop the general fitness level of referees but.. especially during the mid-season break. UEFA Referee Development Programme . 4 / 5 walking down walking jogging sidewards face in sidewards face out walking backwards jogging backwards Left turn .. followed by 10’ extensive stretching Total duration: 50’ Sat.. X X X sprinting up 6 x 20 m 4 x 40 m 2 x 60 m 360 m in total A B 20 m! 40 m Right turn 60 m * Cool down . evenly important. ----------------------------------------------------------------------------------------------------------------------------------------------------------- Training programme produced by Prof Dr Werner Helsen..

Recovery Cool down & Str. % HRmax < 65% HRmax 65-75% HRmax 76-85% HRmax 86-95% HRmax > 95% HRmax Type of training Passive Recovery (PR) Low Intensity (LI) Medium Intensity (MI) High Intensity (HI) Maximal Effort (ME) Perceived exertion Very easy Easy to comfortable Uncomfortable to stressful Hard to very hard Maximal Just mail me if something is not clear…Enjoy the training sessions…Your ‘remote’ coach…Werner ----------------------------------------------------------------------------------------------------------------------------------------------------------- Training programme produced by Prof Dr Werner Helsen.2006 FIFA World Cup Fitness Programme p. Speed End. TOTAL Session 1 Session 2 Session 3 Monday Wednesday Friday HI SE SP 20 20 20 24 0 0 5 5 0 0 20 0 0 0 0 0 0 10 0 0 0 0 0 0 10 10 0 0 0 5 15 15 15 74 70 50 Weekly % Activity Total Breakdown (mins) 60 30.0% 20 10.9% 24 12.2% 0 0. Those referees who do not possess a heart rate monitor. week 3 Training Objective Warm up High Int. Recovery Strength Pass.2% 194 100.6% 45 23. Int. 5 / 5 WEEK 33 Macrocycle VI.0% 0 0.0% P.2% 20 10.0% 10 5.3% 0 0. Med. The training sessions are all based upon percentages of the maximal heart rate (% HRmax).4% 10 5.3% 5 2. Sp. Speed Match practice Act. UEFA Referee Development Programme . Low Int. should use the next exercise intensity classifications.S. / Ext.

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