REFEREES PHYSICAL TRAINING PLAN 2016 summer competitions
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1 REFEREES PHYSICAL TRAINING PLAN 2016 summer competitions
2 Forewords The purpose of this Physical Training Plan is to help you with your preparation before the Summer Competitions in order to get there in the best shape as possible. In this plan you will find your training activities during the 8 weeks before the Competition. The descriptions of various workouts and exercises are available in the Manual for Basketball Referees Physical Training (downloadable at the FIBA Referees iref App). We have added reference to the page in the Manual after every workout or exercise. This plan has been adjusted as much as it is possible to reality with 3 workouts per week depends on your daily routine. The ideal distribution for the week workouts could be; Monday-Tuesday (), Wednesday- Thursday () and Friday, Saturday or Sunday () In the strength workouts you can choose between elastic bands, general workout or weight room. It is recommended to realize at least two strength workouts a week. I hope this will help you in your preparation and ensuring that everybody will get in the best conditions to the Competition. Enjoy training, Alejandro Vaquera FIBA Referees Fitness Coordinator (referees.fitness@fiba.com)
3 Workouts WEEK 8 3 x 8 running medium speed 9 Recovery between sets: 2x30 sit ups Fartlek 24 (Slow-Fast): running 9 Speed (full recovery 1 ) 11 1x40m / 2x30m / 3x20m / 4x10m
4 WEEK 7 3x9 running medium speed 9 Recovery between sets: 2x40 sit ups Warm up: 15 jogging 9 Oregon Workout: 13 1 repetition (30 work) Sit ups, Push ups Jumping Jacks, Core (side abd), Half squat, Sit ups, Knees-chest, Push ups, Lunges, Lower back. 28 running 9 RSA Workout 12 (Incomplete recovery. Walk back recovery) 1x40m/3x30m/5x20m/7x10m
5 WEEK 6 3 x 10 running medium speed 9 Recovery between sets: 3x30 sit ups Fartlek 25 (Slow-Fast): running 9 Speed (full recovery 1-2 ) 11 4x40m / 4x20m / 4x10m
6 WEEK 5 4x8 running medium speed 9 Recovery between sets: 2x35 sit ups Warm up: 20 jogging 9 Fartlek 26 (Slow-Fast): running 9 Speed (full recovery 1-2 ) 11 3x50m / 3x30m / 3x20m / 3x10m
7 WEEK 4 4 x 8 running medium speed 9 Recovery between sets: 2x45 sit ups Warm up: 10 jogging 9 Oregon Workout: 13 2 repetitions (20" / 20" work) Sit ups, Push ups Jumping Jacks, Core (side abd), Half squat, Sit ups, Knees-chest, Push ups, Lunges, Lower back. 25 running 9 RSA Workout 12 (Incomplete recovery. Walk back recovery) 1x50m/2x40m/3x30m/4x20m/5x10m
8 WEEK 3 3 x 10 running medium speed 9 Recovery between sets: 2x45 sit ups Warm up: 10 jogging 9 Fartlek 28 (Slow-Fast): running 9 RSA Workout 12 (Incomplete recovery. Walk back recovery) 3x30m/4x20m/5x10m/6x5m
9 WEEK 2 4 x 9 running medium-hard speed 9 Recovery between sets: 2x45 sit ups Warm up: 10 jogging 9 Oregon Workout: 13 2 repetitions (30" / 20" work) Sit ups, Push ups Jumping Jacks, Core (side abd), Half squat, Sit ups, Knees-chest, Push ups, Lunges, Lower back. 30 running 9 RSA Workout 12 (Incomplete recovery. Walk back recovery) 4x40m/4x30m/4x20m/4x10m
10 WEEK 1 4 x 8 running medium-hard speed 9 Recovery between sets: 2x55 sit ups Fartlek 24 (Slow-Fast): running 9 Speed (full recovery 1-2 ) 11 2x60m / 4x40m / 6x20m
11 International Basketball Federation FIBA Route Suisse 5 - PO Box Mies Switzerland Tel: Fax:
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