Referee Training Program
Off-Season Training Guide
Dec / Jan / Feb
Running Program (3 - 4 Times Per Weeks)
Days 1 & 3:
20 - 30 minute run
 Variety in run (hills etc)
 Avoid pavements as much as possible
 Maintain HR of 65 -75%
 Increase running time through Oct & Nov
Days 2 & 4:
20 - 25 minute run
 Flat run - no hills
 Maintain HR of 75 - 85%
 Run same distance throughout the month - decrease time over that
distance!
 Hard - fast run!
 Increase distance slightly over Oct & Nov
Swimming Programme (3 - 4 Times Per Week)
Days 1 & 3:
30 - 40 minutes
 Lap swimming
 Change strokes if you wish!
 100's / 30 second recovery
 200's / 1 minute recovery
 400's / 2 minute revovery
Days 2 & 4:
20 - 30 minutes
 High intensity sessions
 Use floats if possible
 Deep end - treading water (sprints)
 30 seconds on - 2 minutes recovery x 3 = 1 set
 Kick board 100m after each set
 X5
Cycling Programme (3 - 4 Times Per Week)
Days 1 & 3:
60 - 90 minutes
 Longer distances
 Variety in ride - hills
 Maintain HR of 65 -75%
 Increase cycling time through Oct & Nov
Days 2 & 4:
40 - 60 minutes
 Flat cycle - no hills
 Maintain HR of 75 - 85%
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Cycle same distance throughout the month - decrease time over that
distance!
Hard - fast cycle!
Increase distance slightly over Oct & Nov
Gymnasium Sessions (3 - 4 Times Per Week)
Days 1 & 3:
Resistance Training (60 - 75 minutes)
 All major muscle groups
 3 sets of 20 - 30 Repetitions
 30 - 45 seconds during recovery
 Use machine loaded resistance as much as possible
 Increase weight if you can do my than 30 reps
Days 2 & 4:
Group Exercise Programs
 Circuits / Boxing / Aerobics / Pump etc
 Use cardio equipment for 10 minutes prior and 10 minutes after
classes
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Each of these training programs can be intergrated with each other
The more variety in your week the higher the motivation will be!
Eg.
Day 1
Running - 20 / 30 minute variety run with hills
Day 2 Swimming - 30 / 40 high intensity session in pool
Day 3
Resistence - Pump Class with cardio before and after
Day 4 Running - 20 / 25 minute hard fast run!
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The way you construct your program is up to you, but remember to have a rest day
between high intensity days
You can construct your days to have 4 days in a row or 2 days on - 2 days off
Remember to re-hydrate after exercise and eat the appropriate foods needed to maintain a
healthy active lifestyle!
If you have any injuries - take care of them, they will not just go away!!!
This program follows a sprint specific program
Week 1
Day 1: 2 x 800m (easy)
1:2 recovery
6 x 200m (easy)
1:2 recovery
Day 2: 4 x 400m (easy)
1:2 recovery
6 x 200m (easy)
1:2 recovery
Week 2
Day 1: 4 x 200m (0:38)
60 sec. Recovery
4 x 200m (0:38)
60 sec. Recovery
4 x 200m (0:38)
60 sec. Recovery
4 x 200m (0:38)
60 sec. Recovery
Day 2: Boxing Circuit
Good warm down and stretch
Week 3
Day 1: Good Warm-up (dynamic)
3 x 600m (2:10)
4 x 400m (1:20)
4 min. Recovery
3 min. Recovery
Day 2: Good Warm-up (dynamic)
Boxing Circuit
Cool Down stretch
Week 4
Day 1: Good Warm-up (dynamic)
4 x 200m (0:38)
4 x 200m (0:38)
4 x 200m (0:38)
4 x 200m (0:38)
60 sec. Recovery
60 sec. Recovery
60 sec. Recovery
60 sec. Recovery
Day 2: Good Warm-up (dynamic)
Boxing Circuit
Cool Down stretch
Week 5
Day 1: Good Warm-up (dynamic)
Sprint Specific Drills
Day 2: Good Warm-up (dynamic)
Sprint Specific Drills
Game: Frisbee / Soccer / Touch
Week 6
Day 1: Good Warm-up (dynamic)
Set 1
4 x 200m (0:40)
8 x 100m (0:20)
2 minutes recovery
1 minute recovery
Set 2
4 x 200m (0:40)
8 x 100m (0:20)
2 minutes recovery
1 minute recovery
Set 3
4 x 200m (0:40)
8 x 100m (0:20)
2 minutes recovery
1 minute recovery
Day 2: Good Warm-up (dynamic)
Boxing Circuit
Cool Down stretch
Week 7
Day 1: Good Warm-up (dynamic)
6 x 40m on 30 seconds
light jog 400m
6 x 40m on 25 seconds
light jog 400m
6 x 40m on 20 seconds
light jog 400m
6 x 40m on 15 seconds
light jog 400m
6 x 40m on 12 seconds
Day 2: Good Warm-up (dynamic)
6 x 20m on 15 seconds
light jog 400m
6 x 20m on 12 seconds
light jog 400m
6 x 20m on 10 seconds
light jog 400m
6 x 20m on 8 seconds
Lineout drills - running lines
Week 8
Day 1: Good Warm-up (dynamic)
Suicide Run
Sprint 25m - Jog 75m - Sprint 25m - Jog 75m
Sprint 50m - Jog 50m - Sprint 50m - Jog 50m
Sprint 75m - Jog 25m - Sprint 75m - Jog 25m
Sprint 100m - Jog across in-goal - Sprint 100m
Sprint 75m - Jog 25m - Sprint 75m - Jog 25m
Sprint 50m - Jog 50m - Sprint 50m - Jog 50m
Sprint 25m - Jog 75m - Sprint 25m - Jog 75m
Shuttle Run (with partner)
Sprint 5 - 10 - 15 - 20
Partner does sit-ups until they complete runs
Repeat 5 times
2 minutes recovery - complete 4 sets
Day 2
Good Warm-up (dynamic)
6 x 20m on 15 seconds
light jog 400m
6 x 20m on 12 seconds
light jog 400m
6 x 20m on 10 seconds
light jog 400m
6 x 20m on 8 seconds
Scrum drills - running lines
Week 9
Day 1: Good Warm-up (dynamic)
Sprint Specific Drills
Day 2: Good Warm-up (dynamic)
Sprint Specific Drills
Game: Frisbee / Soccer / Touch
Week 10
Day 1: Good Warm-up (dynamic)
Honesty Run (with partner)
Start 20 apart - run and meet in centre - 1 push up
Back to start - continue for 3 minutes continuously
Jog to other end of field for recovery and begin same drill
Repeat 4 sets with alternating pushups for situps!
5 / 20 / 10
Alternating with partner - continue for 2 minutes
Recovery 2 minutes
Repeat drill 4 sets
Good cool down stretch
Day 2: Good Warm-up (dynamic)
60m gradual increase run throughs x 8
Soccer/Touch Game
Lineout Drills - Running Lines
Warm Down
Week 11
Day 1: Good Warm-up (dynamic)
4 Corner work ABCD
Sprint to A
Jog to B
Sprint to C
Side ways to D
Peripheral Vision work (groups of 3)
10m square
Warm down / Stretch
Day 2: Good Warm-up (dynamic)
60m gradual increase run throughs x 8
Soccer/Touch Game
Lineout Drills - Running Lines
Warm Down
Week 12:
Good Warm-up (dynamic)
6 x 40m on 30 seconds
light jog 400m
6 x 40m on 25 seconds
light jog 400m
6 x 40m on 20 seconds
light jog 400m
6 x 40m on 15 seconds
light jog 400m
6 x 40m on 12 seconds
Day 2: Good Warm-up (dynamic)
6 x 20m on 15 seconds
light jog 400m
6 x 20m on 12 seconds
light jog 400m
6 x 20m on 10 seconds
light jog 400m
6 x 20m on 8 seconds
Lineout drills - running lines
Week 13
Day 1: Good Warm-up (dynamic)
Sprint Specific Drills
Day 2: Good Warm-up (dynamic)
Sprint Specific Drills
Game: Frisbee / Soccer / Touch
Weeks 14 - End:
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Maintain hard and light days (Tues / Thur)
Keep Thursdays sprints under 30m in length
Provide variety on Thursday's sessions and provide referee specific drills along with
games
Discontinue any static stretches at the beginning of all sessions
If you want to make a difference to next season - you’re the only one standing in the
way!