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SELECT GROUP REFEREES' PRE-SEASON TRAINING PLAN 2

Part 2 of the recommended Pre-Season training plan

MONDAY 9th JUNE

REST DAY

TUESDAY 10th JUNE

REST DAY

WEDNESDAY 11th JUNE

EXERCISE 1 – MEDIUM INTENSITY AEROBIC TRAINING

Warm Up: 10’ cycling, mobility exercises and stretching Exercise: 30’ continuous cycling Intensity: 70 – 80%HRmax, RPE 2 – 4 Cool Down: 5’ cycling, followed by 15’static stretching

THURSDAY 12th JUNE

EXERCISE 2 – CONDITIONING EXERCISES

Warm Up: 10’ cycling, mobility exercises and stretching Exercise: 20 – 30’ conditioning exercises Intensity: RPE 2 – 4 Cool Down: 5’ cycling, followed by 15’static stretching

FRIDAY 13th JUNE

REST DAY

SATURDAY 14th JUNE

EXERCISE 3 – INTERMITTENT AEROBIC TRAINING

Warm Up: 10’ jogging, mobility exercises and stretching Exercise: 30’ intermittent game (Squash, badminton, tennis, 5-a-side etc.) Intensity: 70-80%HRmax, RPE 3 – 5 Cool Down: 5’ jogging, followed by 15’static stretching

SUNDAY 15th JUNE

FLEXIBILITY TRAINING

Exercise: 5’ jogging, followed by 30’ static stretching

Wb 160608 GENERAL PREPARATORY Week II

MONDAY 16th JUNE

EXERCISE 1 – MEDIUM INTENSITY AEROBIC TRAINING

Warm Up: 10’ jogging, mobility exercises and stretching Exercise: 25’ continuous run Intensity: 76 – 84%HRmax, RPE 2 – 4 Cool Down: 5’ jogging, followed by 15’static stretching

TUESDAY 17th JUNE

FLEXIBILITY TRAINING

Exercise: 5’ jogging, followed by 30’ static stretching

WEDNESDAY 18th JUNE

EXERCISE 2 – MEDIUM INTENSITY AEROBIC TRAINING

Warm Up: 5’ cycling, mobility exercises and stretching Exercise: 30’ cycling (intermittent program) Intensity: 70 – 80%HRmax, RPE 2 – 4 Cool Down: 5’ cycling, followed by 15’static stretching

THURSDAY 19th JUNE

EXERCISE 3 – CONDITIONING EXERCISES

Warm Up: 10’ cycling, mobility exercises and stretching Exercise: 20 – 30’ conditioning exercises Intensity: RPE 2 – 4 Cool Down: 5’ cycling, followed by 15’static stretching

FRIDAY 20th JUNE

REST DAY

SATURDAY 21st JUNE

EXERCISE 4 – MEDIUM / HIGH INTENSITY AEROBIC TRAINING

Warm Up: 10’ jogging, mobility exercises and stretching Exercise: 12’30” on 5’ off x2 Intensity: 84 – 88%HRmax, RPE 3 – 5 Cool Down: 5’ jogging, followed by 15’static stretching

SUNDAY 22nd JUNE

REST DAY

Wb 230608 GENERAL PREPARATORY Week III

MONDAY 23rd JUNE

EXERCISE 1 – MEDIUM INTENSITY AEROBIC TRAINING

Warm Up: 5’ cycling, mobility exercises and stretching Exercise: 35’ cycling (intermittent program) or Spinning class Intensity: 76 – 84%HRmax, RPE 3 – 5 Cool Down: 5’ jogging, followed by 15’static stretching

TUESDAY 24th JUNE

FLEXIBILITY TRAINING

Exercise: 5’ jogging, followed by 30’ static stretching

WEDNESDAY 25th JUNE

EXERCISE 2 – HIGH INTENSITY AEROBIC TRAINING

Warm Up: 10’ jogging, mobility exercises and stretching Exercise: 12’ on, 4’ off x2 Intensity: 86 – 88%HRmax, RPE 4 – 6 Cool Down: 5’ jogging, followed by 15’static stretching THURSDAY 26th JUNE

EXERCISE 3 – CONDITIONING EXERCISES

Warm Up: 10’ cycling, mobility exercises and stretching Exercise: 20 – 30’ conditioning exercises Intensity: RPE 2 – 4 Cool Down: 5’ cycling, followed by 15’static stretching

FRIDAY 27th JUNE

EXERCISE 4 – INTERMITTENT AEROBIC TRAINING

Warm Up: 10’ jogging, mobility exercises and stretching Exercise: 30’ intermittent game (Squash, badminton, tennis, 5-a-side etc.) Intensity: 70-80%HRmax, RPE 3 – 5 Cool Down: 5’ jogging, followed by 15’static stretching

SATURDAY 28th JUNE

EXERCISE 5 – HIGH INTENSITY AEROBIC TRAINING

Warm Up: 10’ jogging, mobility exercises and stretching Exercise: 4’ on, 1’ off x5 Intensity: 86 – 90%HRmax, RPE 5 – 7 Cool Down: 5’ jogging, followed by 15’static stretching

SUNDAY 29th JUNE

REST DAY

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