LOUIS DALLIMORESTRENGTH AND CONDITIONING COACH WESTERN FORCE ACADEMY

REFEREES FITNESS AND NUTRITION

STRENGTH AND FITNESS

• Strength• Fitness• Preseason vs. In season• Training for weight management• Flexibility• Warm up/cool down• Nutrition

STRENGTH

• Strength and balance of the lower body very important for “running economy”• Running economy?• Balance between muscles can be tested using a

drop test.• Particularly important muscles include VMO, glute

max.• Upper and lower cross syndrome = glute amnesia

= no hip extension = less power when running.

STRENGTH

• VMO stabilises knee (stops from caving in)• Quad strength very

important for stride length and running economy.• Glute strength also

very important for running capabilities

UPPER AND LOWER CROSS SYNDROME

• Poor/incorrect posture from modern lifestyle.• Shuts off many

important muscles such as gluteus and abdominals. • Can effect breathing.• Posture will affect

running ability.

STRENGTH

• Lower body strengthening exercises like the squat and the lunge can all help increase running ability through increased strength and power development.

STRENGTH

• Glute bridge:• Help improve upper

and lower cross and relive you of “glute amnesia”

STRENGTH

• Core strength and abdominal control• Help maintain correct

posture.• Forms of Bridging

exercises are effective.

FITNESS

• Running training:

• Intervals are significantly better than LISS (low intensity steady state)training.• Improve VO2 max (fitness) • Improve fat loss through lactic acid (GH)• Improve lactate threshold• More functional to game.

FITNESS

• “Fartlek training” – sprinting and recovering outdoors e.g. (power pole to power pole)

• Set intervals – bike, treadmill, rower etc.• Repeated sprints with full recovery

• Examples…• 45 seconds on 15seconds off x 10• (20 on 10 off x 8) x 2• 50 meter flat out, walk back to start allow full recovery• Sprint 20 meter out and back (with turn)• These are all better than jogging for an hour

PRE SEASON VS IN SEASON

• Pre season: goal to increase base level of fitness• Start with easier workouts and build up volume,

frequency and intensity.• E.g. may start off with 2, 30 minute sessions per

week• Over time this may increase to 5 -45-60 min

sessions involving running intervals, weights and cross training. (swimming, cycling etc)• No right or wrong formula.

PRE SEASON VS. IN SEASON

• In season:• Main focus is to maintain level of fitness, still

possible top increase fitness.• Think of a game as a training session• Less over all training – keep up intensity of

exercise just reduce overall volume.• E.g. complete 3-4 training sessions a week lasting

45 mins – keeping the “hard bits hard”• Continue resistance training and interval training.

TRAINING FOR WEIGHT MANAGEMENT

• The best thing you can do for fat loss/weight management is lift weights• Building muscle increases metabolic rate (eat

more food)• Positive hormonal cascades vs. negative (cortisol,

running)• Circuit style training – large compound exercises

12-15 reps• Interval style cardio will help

WARM UP COOL DOWN/FLEXIBILITY

• Warm up: before game/training session• Make sure thoroughly warm before you start.• Keep warm up active and dynamic• E.g. leg swings/push ups• No static work• Cool down:• Allow yourself to cool down properly – keep warm

–clothing.• Rehydrate• Static stretching should be done now.

NUTRITION

• Energy in vs. energy out• Caloric value of food.• 4 substrates (fuel sources) your body uses.• Protein• Fats• Carbohydrates• Alcohol • E.g.• Average man 2000 calories per day – exercise –

no exercise – gain fat/loose fat. What you take in vs what you burn.

NUTRITION

• However…ice cream vs. steak…• Weight management: Insulin and blood sugar• Hormonal – 100% control over insulin• Glycaemic index• Do you look like Mr potato head?• Sugar is the devil – health – fat loss: no such thing

as essential sugar.• Lower carbohydrate approach

NUTRITION

• Meal plan:• Eat smaller meals more frequently over the day• Increase protein (meat)• Increase fat (yes fat) intake (nuts, eggs, olive oil)• Increase vegetable intake• Hydration drink plenty of water• Eat as unprocessed and as close to nature as you

can.• “cave man” diet – green faces.

NUTRITION

• Meal ideas• Post exercise consumption of sugar.• Pre game day (Thursday Friday night) low GI

carbohydrates• Brown rice• Sweet potato• Pre game avoid alcohol – dehydration.• Make sure well hydrated pre game (feeling thirsty

= not good)• Avoid sugar before game (fruit – apple vs banana

neuro transmitters)