High Intensity Training

Report
US SOCCER
REFEREES FITNESS
Bill Jordan
and
Reed Christy
CES, PES, NASM CPT, MBA, USSF NATIONAL REFEREE
Length Of Career
Ability To Pass Fitness Test
Athlete Who Trains
Throughout Career
Lack Of Training
During First
Part Of Career
Point at which athlete
begins to workout
appropriately
Athletes Age
LOST YEARS
Game Demands
Game Demands
Referees
First / Second
Referees
Totals
Assistant’s
First / Second
Assistant’s
Total
Total Distance
5284m / 4928m
10,212m / 100%
3179m / 2958m
6,137m / 100%
Walking
1186m / 1216m
2,402m / 23.5%
1523m / 1471m
2994m / 48.7%
Jogging
1890m / 1831m
3,721m / 36.4
1003m / 900m
1903m / 31.0%
High Intensity
(13-18 km-h)
1462m / 1222m
2,684m / 26.3%
443m / 375m
818m / 13.3%
746m / 659m
1405m / 13.8%
210m / 198m
408m / 6.65%
Sprinting
(18 km-h ^)
(Krustrup & Bangsbo 2001, 2002)
Evolution of Fitness Demands
• EPL players’ performance:
• 20% sprinting compared to 5 yeas ago
• 9% more tackles than last year
• Pro referee’s performance:
•
•
•
•
•
cover 5.6 – 8.1 miles per game
4% - 18% high intensity running
Achieve 85% - 90% of max heart rate
50 sprints per match (same as a player)
High intensity running for refs has doubled since 2003
FIFA Fitness Test
• TEST #1
- 6x40 m sprints
- 90 sec. recovery
• TEST #2
- 12 laps total; 150 m run; 50 m walk
Training Zones – Heart Rate
Assess starting point using heart (HR)
- 220 – age (Max HR)
- Zone 1 (65% - 75% max HR)
- Zone 2 (75% - 85% max HR)
- Zone 3 (85% - 95% max HR)
Heart Rate Monitors
• Maintain peak target zone
• Inexpensive
• Easy to use
SETTING TRAINING GOALS
Planning For Long Term Success
December
Build Aerobic Base
General Strength
Recovery
January
Build Aerobic Base
General Strength
Recovery
Fitness Test
February
Build Aerobic Base
Long Aerobic Interval
Easy Agility Prep
General Strength
March
Build Aerobic Base
Long Aerobic Interval
Easy Sprinting Workouts
Easy Agility Prep
April
Build Aerobic Base
Long Aerobic Interval
Moderate Sprinting Workouts
Moderate Field Agility
May
Maintain Aerobic Base
High Intensity Interval
Moderate Sprinting Workouts
Moderate Field Agility
June
Maintain Aerobic Base
High Intensity Interval
Moderate Sprinting Workouts
Game Specific Movements
July
Maintain Aerobic Base
High Intensity Interval
Hard Sprinting Workouts
Game Specific Movements
Fitness Test
October
Maintain Aerobic Base
High Intensity Interval
Easy Sprinting Workouts
Game Specific Movements
College Season
August
Maintain Aerobic Base
High Intensity Interval
Hard Sprinting Workouts
Game Specific Movements
College Season
November
Maintain Aerobic Base
Easy Sprinting Workouts
Game Specific Movements
September
Maintain Aerobic Base
High Intensity Interval
Moderate Sprinting Workouts
Game Specific Movements
College Season
College Season
SETTING
TRAINING
GOALS
Training
Procedures
Planning For Short Term Success
Monday
Sunday
Tuesday
Wednesday
Thursday
Friday
Saturday
Warm Up
Rest /
Warm Up
Warm Up
Rest /
Warm Up
Warm Up
Recovery Moderate Intensity Cross Train 30 min Recovery 6 x 50m stride out High intensity
Cross Train
Interval WO
Interval WO
30-45min
Every 5th m Pick Up
Field Agility
10 min Abs
10 min Abs
10 min Abs
10
min
Abs
Cool
down
/
ABS
10 min stretching
10 min stretching
10 min
10 min stretching
10 min stretching
stretching
Sliding Scale Of Training
10 x 50m @95-100%
2min Rest
8X1min @90% HRM
1:00 min Rest
3 X 10min @ 75% HRM
2min Moving Recovery
30 min Endurance Run
@60-70% HRM NO Rest
ENDURANCE RUNNING
SPRINTING
10 x 30sec @95% HRM
1:30min Rest
5 X 3min @ 80-85% HRM
1:00min Moving Recovery
Warm Up
Purpose: neuromuscular activation and injury
prevention; maximal performance.
Minimum of 10 Minutes: jumping
rope, hopping in place, walking
lunges, etc. (NOTE: Static stretching is done during recovery)
Moderate Intensity
Threshold Training
•Aerobic/Anaerobic Threshold
•Lactic Acid build Up
•Cardiovascular Endurance
•Muscular Endurance
•Key Factors
•Long Duration
•Moderate Intensity Level
•Work To Rest Ratio >1 to 1
75% HRM Moderate IWO 3-4 X8min runs Rest=2min
High Intensity Training
•High Intensity Training
•Lactic Acid Tolerance
•Muscular Strength
•Muscular Endurance
•Field Movements
32-38 sec per HI Interval
•Key Factors
•Moderate Duration
•High Intensity Level
•Work to Rest Ratio <1 to 1
Jog, Slide R/L, Back Jog
HI WO: 85%HRmax 3 sets of 3-4 reps (3min set rest)
Speed Endurance
W
W
S
•Muscular Strength
•Muscular Endurance
•Field Specific Movements
S
•Speed Endurance
J
•Key Factors
S
J
J
J
•Short Duration
•High Intensity Level
•Moderate Break
S
J
Speed Endurance: 85% Sprint max 2 sets of 3reps
Agility / Speed
W
B
J
J
S
SW
S
W
J
Interval Training: “Fartlek”
FARTLEK Training - "speed play”
Game of Chase
Quick Pickups
Straight Dash
Run for the Hills
Recovery / Cool Down
Purpose: regeneration
Cool Down: light jog to lower your heart rate;
lactic acid dissipation.
Static Stretch: min of 10 sec. in stretch position;
stretch the entire body.
Nutrition: eat within an hour of training; small
window to introduce calories during vital stages
of regeneration.
Rest / Sleep: 8 hours every night is optimal.
Core Strength Training
Research indicates that up to 48% of the speed produced during
sprinting can be attributed to the muscles of the core
• Injury Prevention
• Field Speed
• Three Core Areas
– Abdominals
• Lower Abs
• Upper Abs
– Obliques (Sides)
– Spinal Erectors (Back)
Nutrition & Hydration
NUTRITION:
-Eat throughout day
-Daily Log
-Before bed / After wake
HYDRATION:
-Drink half of your body weight in oz
-Mineral replacement
-Daily habit
QUESTIONS?

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