Fitness training plan for 2016 Referees Seminar Miami. From 25 July to 2 September 2016 COLOMBIA
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1 Fitness training plan for 2016 Referees Seminar Miami From 25 July to 2 September 2016 COLOMBIA Training 1 Recovery session: From 25 to 29 July (week - 1) 30 minutes of low intensity jogging (approx. 70% HR max.) 15 minutes of static stretching exercises (holding stretching positions for 20sec.) Or 30 minutes recovery session on the swimming pool (aqua jogging with combination of mobility exercises and static stretching) Training 2 HI exercise: 5 time 1000mts. in 4minutes Recovery between 4 minutes Cool down: 10 minutes jogging. Static stretching. Training 3 Speed training: 15 minutes: Warming up: jogging and mobility exercises + dynamic stretching
2 Running technic exercises 20 minutes o Set 1: 6 accelerations 20m (90 to 95% the maximal speed) o Set 2: 5 accelerations 30m o Sets 3: 4 accelerations 40m o Recovery between reps 1 minute o 4 minutes rest between sets Cool down: 5 minutes jogging. Static stretching. Training 4 Running technic and 15 minutes: Warming up: jogging and mobility exercises + dynamic stretching Running technic exercises 15 minutes 8 minutes on interval running: 15 seconds fast/ 20 second jogging 8 minutes of interval running: 15 seconds fast/ 15 second jogging 8 minutes of interval running: 20 seconds fast/ 15 second jogging 4 minutes rest between sets Cool down: 10 minutes jogging. Static stretching. Training 5 Running technic & Speed training: Running technic exercise 20 minutes o 2 sets of 4 laps o 4 minutes rest between sets
3 Cool down: 5 minutes jogging. Static stretching. Training 1 Training 2 Recovery session: From 1 to 5 August (week - 2) 30 minutes of low intensity jogging (approx. 70% HR max.) 15 minutes of static stretching exercises (holding stretching positions for 20sec.) Or 30 minutes recovery session on the swimming pool (aqua jogging with combination of mobility exercises and static stretching) HI exercise: 5 time 1000mts. in 4minutes Recovery between 4 minutes Cool down: 10 minutes jogging. Static stretching.
4 Training 3 Running Technic & Repeated Sprint Ability: RSA Running technic exercise 20 minutes RSA exercise: 5 sets of 3 sprint (15 sprints) o Recovery between each sprint - 30 sec. (dynamic recovery like on the picture below) o 4minutes rest between sets Cool down: 5 minutes jogging. Static stretching. Training 4 HI exercise: o Set 1: 12 x 75m HI run 15 sec. / 15 sec. recovery o Set 2: 6 x 150m HI run 30 sec. / 30 sec. recovery o Set 3: 4 x 225m HI run 45 sec. / 45 sec. recovery o Recovery between sets 3 minutes o Intensity to 90% of your HR max
5 45seg 45seg 30seg 15seg. 30seg 15seg 15seg Training 5 Cool down: 5 minutes jogging. Static stretching Agility & sprint Exercise: Agility & RSA exercise: 4 sets. o Recovery between each repetition: 45 sec. Cool down: 5 minutes jogging. Static stretching From 8 to 12 August (week - 3) Training 1 Recovery session: 30 minutes of low intensity jogging (approx. 70% HR max.)
6 15 minutes of static stretching exercises (holding stretching positions for 20sec.) Or 30 minutes recovery session on the swimming pool (aqua jogging with combination of mobility exercises and static stretching) Training 2 Training 3 HI exercise: 5 time 1000mts. in 4minutes Recovery between 4 minutes Cool down: 10 minutes jogging. Static stretching. Speed training: Running technic exercises 20 minutes o Set 1: 6 accelerations 20m (90 to 95% the maximal speed) o Set 2: 5 accelerations 30m o Sets 3: 4 accelerations 40m o Recovery between reps 1 minute o 4 minutes rest between sets Cool down: 5 minutes jogging. Static stretching. Training 4 Repeated Sprint Ability: Dynamic yo-yo Set 1: level 5 to 16.5 (4 laps) Set 2: level 15.6 to 17.5 (2 laps)
7 Set 3: level 17.6 to 19.5 (2 laps) Recovery: 2 minutes between sets Training 5 Cool down: 5 minutes jogging. Static stretching Speed training: Running technic exercises 20 minutes o 2 sets of 4 laps o 4 minutes rest between sets Cool down: 5 minutes jogging. Static stretching.
8 From 15 to 19 August (week - 4) Training 1 Recovery session: 30 minutes of low intensity jogging (approx. 70% HR max.) 15 minutes of static stretching exercises (holding stretching positions for 20sec.) Or 30 minutes recovery session on the swimming pool (aqua jogging with combination of mobility exercises and static stretching) Training 2 HI exercise: (Follow the graphic) Set 1: 12rep. de 10x10seg. Part 1 Set 2: 8rep. de 20x20seg. Part 2 Set 3: 5rep. de 30x30seg. Part 3 Recovery between sets: 3 minutes.
9 Cool down: 10 minutes jogging. Static stretching. Training 3 Running technic, Agility and Speed training: Running technic exercise 20minutes 5 sets: 5 repetitions the different distances (follow the graphic) Recovery between repetitions 45 seconds Recovery between sets: 4 minutes Cool down: 10 minutes jogging. Static stretching. Training 4 Fitness test simulations: 8 laps on the track 32 time: 75x25m (15x18sec.) - (Follow the graphic)
10 Cool down: 5 minutes jogging. Static stretching Training 5 Agility & sprint Exercise: Agility & RSA exercise: 3 to 4 sets. o Recovery between each repetition: 45 sec. Cool down: 5 minutes jogging. Static stretching
11 From 22 to 26 August (week - 5) Training 1 Recovery session: 30 minutes of low intensity jogging (approx. 70% HR max.) 15 minutes of static stretching exercises (holding stretching positions for 20sec.) Or 30 minutes recovery session on the swimming pool (aqua jogging with combination of mobility exercises and static stretching) Training 2 HI exercise: o Set 1: 12 x 75m HI run 15 sec. / 15 sec. recovery o Set 2: 6 x 150m HI run 30 sec. / 30 sec. recovery o Set 3: 4 x 225m HI run 45 sec. / 45 sec. recovery o Recovery between sets 3 minutes o Intensity to 90% of your HR max 45seg 45seg 30seg 15seg. 30seg 15seg 15seg Cool down: 5 minutes jogging. Static stretching
12 Training 3 Training 4 Speed training: Running technic exercises 20 minutes o Set 1: 6 accelerations 20m (90 to 95% the maximal speed) o Set 2: 5 accelerations 30m o Sets 3: 4 accelerations 40m o Recovery between reps 1 minute o 4 minutes rest between sets Cool down: 5 minutes jogging. Static stretching. Repeated Sprint Ability: Dynamic yo-yo Set 1: level 5 to 16.5 (4 laps) Set 2: level 15.6 to 17.5 (2 laps) Set 3: level 17.6 to 19.5 (2 laps) Recovery: 2 minutes between sets Cool down: 5 minutes jogging. Static stretching
13 Training 5 Speed training: Running technic exercises 20 minutes o 2 sets of 4 laps o 4 minutes rest between sets Cool down: 5 minutes jogging. Static stretching. Training 1 Recovery session: From 29 August to 2 September (week - 6) 30 minutes of low intensity jogging (approx. 70% HR max.) 15 minutes of static stretching exercises (holding stretching positions for 20sec.) Or 30 minutes recovery session on the swimming pool (aqua jogging with combination of mobility exercises and static stretching)
14 Training 2 Speed training: Running technic exercises 20 minutes o Set 1: 8 accelerations 20m (90 to 95% the maximal speed) o Set 2: 6 accelerations 30m o Sets 3: 4 accelerations 40m o Recovery between reps 1 minute o 4 minutes rest between sets Cool down: 5 minutes jogging. Static stretching Training 3 Fitness test simulations: 8 laps on the track 32 time: 75x25m (15x18sec.) - (Follow the graphic) Cool down: 5 minutes jogging. Static stretching
15 Training 4 Recovery session: 30 minutes of low intensity jogging (approx. 70% HR max.) 15 minutes of static stretching exercises (holding stretching positions for 20sec.) Or 30 minutes recovery session on the swimming pool (aqua jogging with combination of mobility exercises and static stretching) Cool down: 5 minutes jogging. 15minutes Static stretching Training 5 Running technic, Agility and Speed training: Running technic exercise 20minutes 5 sets: 5 repetitions the different distances (follow the graphic) Recovery between repetitions 45 seconds Recovery between sets: 4 minutes Cool down: 10 minutes jogging. Static stretching.
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