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 dont 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

2006 FIFA World Cup Fitness Programme

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Compared to the previous 2 weeks, the same amount of time has to be covered at 90% HRmax, but quite a bit more in an intermittent way, i.e. 8 reps of 2 in stead of 4 reps of 4 last week. Next week, this ratio changes again! - All together, this exercise takes (4 + 2) x 4 = + 24, approximately the same duration as last week, but quite a bit more intermittent. Next week, you will see this ratio changes again! * Cool down - 5 jogging and walking, followed by 10 extensive stretching Total duration: 74 Tue. 17th: Wed. 18th: * Low Int. Tr. 123 * Warm up * Strength * Extended Sp. REST or PASSIVE RECOVERY - 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) - Set 1: > 6 sprints to the midline (+ 7) with 50 active recovery in between each and every sprint > Jogging 1 lap of the pitch (+ 230) > Duration Set 1: + 8 - 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 (+ 230) > Duration Set 1: + 7.5 - 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 (+ 230) > Duration Set 1: + 6 - The total duration of this extended speed session is + 20

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

2006 FIFA World Cup Fitness Programme

p. 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

- 5 jogging at 80% HRmax, followed by 10 extensive stretching Total duration: 70

Thu. 19th: Fri. 20th: * Warm up Tr. 124 * Speed

REST or PASSIVE RECOVERY - 20 extensive warming up, mobilisation and stretching - Variations on the 60 m distance (see below) - 20 m sprint up, 20 m walk down, 6 x or 120 m sprint in total - 1 to 2 recovery and stretching - 40 m sprint up, 40 m walk down, 4 x or 160 m sprint in total (2 x with a change in direction to the left, 2 x to the right) - 1 to 2 recovery and stretching - 60 m sprint up, 60 m walk down, 2 x or 120 m sprint in total (1 x with a change in direction to the left, 1 x to the right) - The total exercise time is 15.

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

2006 FIFA World Cup Fitness Programme

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walking down
walking jogging sidewards face in sidewards face out walking backwards jogging backwards

Left turn

... X X X ... X X X

sprinting up

6 x 20 m 4 x 40 m 2 x 60 m 360 m in total

20 m! 40 m

Right turn

60 m

* Cool down

- 5 jogging and walking, followed by 10 extensive stretching Total duration: 50

Sat. 21st: Sun. 22nd:

REST or PASSIVE RECOVERY REST or ACTIVE LEISURE Depending on the match schedule and the weather conditions, 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, evenly important, to mentally distract the referee from a potential addiction to running and refereeing, especially during the mid-season break.

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

2006 FIFA World Cup Fitness Programme

p. 5 / 5
WEEK 33 Macrocycle VI, week 3 Training Objective Warm up High Int. Low Int. Med. Int. / Ext. Sp. Speed End. Speed Match practice Act. Recovery Strength Pass. Recovery Cool down & Str. 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 30,9% 24 12,4% 10 5,2% 20 10,3% 0 0,0% 10 5,2% 0 0,0% 0 0,0% 20 10,3% 5 2,6% 45 23,2% 194 100,0%

P.S. The training sessions are all based upon percentages of the maximal heart rate (% HRmax). Those referees who do not possess a heart rate monitor, should use the next exercise intensity classifications. % 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 clearEnjoy the training sessionsYour remote coachWerner

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