1. 2005-2006 UEFA Referee Talents’
Fitness Programme
p. 1 / 4
WEEK 28 from Monday 11th to Sunday 17th of July
Macrocycle I, week 6 (Training week 6)
Mon. 11th: REST or PASSIVE RECOVERY
Tue. 12th: * Low Int. - 5’ jogging slowly building up to 80% HRmax (+ 1 km)
Tr. 19
* Warm up - 20’ extensive warming up, mobilisation and stretching
* Strength - 4 x 20 sit-ups (straight & cross), separated by 4 x 10 push-ups
that can be done with or without knee support (10’)
* High Int. - This exercise is done in the lower range of the HI-training zone:
- 4’ running between 86 - 90% HRmax, followed by 2’ jogging,
- 4’ running between 86 - 90% HRmax, followed by 2’ jogging,
- 4’ running between 86 - 90% HRmax, followed by 2’ jogging,
- 4’ running between 86 - 90% HRmax, followed by 2’ jogging,
- All together, this exercise takes 24’.
The total distance covered in high speed is 4000 m.
* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching
Total duration: 74’
Wed. 13th: REST or PASSIVE RECOVERY
Thu. 14th: * Low Int. - 5’ jogging slowly building up to 80% HRmax (+ 1 km)
Tr. 20
* Warm up - 20’ extensive warming up, mobilisation and stretching
* Strength - 4 x 20 sit-ups (straight & cross), separated by 4 x 10 push-ups
that can be done with or without knee support (10’)
* Ext. Speed - Set 1: 4 laps of the next exercise in the length of the pitch:
- Referees start on the goal line from a dynamic position (e.g., knee
lifts). Then they sprint to the 16 m box, return to the goal line
jogging backward and then they continue jogging forward to the 16
m box (1)
- From the 16 m box, referees sprint to the midline, then they return
jogging to the 16 m box and continue jogging to the midline (2)
- From the midline, referees sprint to the opposite penalty box, then
they return jogging to the midline and continue jogging to the
penalty box (3)
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W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be

2. 2005-2006 UEFA Referee Talents’
Fitness Programme
p. 2 / 4
- From the 16 m box, referees sprint to the goal line, then they return
jogging backward to the 16 m box and continue jogging forward to
the goal line (4)
- They continue jogging to the midline and then walk back to the
start position. This constitutes 1 lap. For each lap of 320 m, referees
accelerate to sprint approximately 110 m (duration 1 lap + 2’30”)
jogging walking
4
3 2 Start
1
jogging
sprint
- 4’ passive recovery (until bpm < 65% HRmax)
- Set 2: again 4 laps of 2’30” each
- All together, this exercise takes 10’ + 4’ rec + 10’ = 24’
* Match play - If referees have a group training session then a 10’ regular
match can be played with the restriction that the ball can
only be touched twice (‘control & pass’). If the game is not played
fast enough, another restriction can be implemented, i.e. to score all
members of a team have to be on the attacking part.
- Alternatively, if it is not possible to play a match, referees may
perform a 10’ medium intensity jogging (80% HRmax).
* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching
Total duration: 84’
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W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be

3. 2005-2006 UEFA Referee Talents’
Fitness Programme
p. 3 / 4
Fri. 15th: REST or PASSIVE RECOVERY
Sat. 16th: * Low Int. - 5’ jogging slowly building up to 80% HRmax (+ 1 km)
Tr. 21
* Warm up - 20’ extensive warming up, mobilisation and stretching
* Speed - Set 1: Sprint exercise in the penalty box, 5 laps in total
- 5’ passive recovery (until bpm < 65% HRmax)
- Set 2: Sprint exercise in the penalty box, again 5 laps in total
sprint
DYNAMIC
START
jogging
sideways-R
walking
sideways-L
backward
sprint
- The total exercise time is 15’.
- In total, this exercise takes 15’. The total sprint distance is 320 m.
* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching
Total duration: 55’
Sun. 17th: Officiating exhibition games and/or UEFA Intertoto Cup matches. Alternatively,
intermittent activities can be done such as playing tennis, badminton, squash, or
5-a-side football.
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W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be

4. 2005-2006 UEFA Referee Talents’
Fitness Programme
p. 4 / 4
WEEK 6 Session 1 Session 2 Session 3 Weekly % Activity
Macrocycle I week 6 Tuesday Thursday Saturday Total Breakdown
Training objective HI Ext speed SP (mins)
Warm up 20 20 20 60 28.2%
High Int. 24 0 0 24 11.3%
Low Int. 5 5 5 15 7.0%
Med. Int. / Ext. Sp. 0 20 0 20 9.4%
Speed End. 0 0 0 0 0.0%
Speed 0 0 10 10 4.7%
Match practice 0 10 0 10 4.7%
Act. Recovery 0 0 0 0 0.0%
Strength 10 10 0 20 9.4%
Pass. Recovery 0 4 5 9 4.2%
Cool down & Str. 15 15 15 45 21.1%
TOTAL 74 84 55 213 100.0%
P.S. All the training sessions are based upon percentages of the maximal heart rate % HRmax.
Therefore, for those who do not possess a heart rate monitor, the following exercise intensity
classifications should be used:
% HRmax Type of training Perceived exertion
< 65% HRmax Passive Recovery (PR) Very easy
65-75% HRmax Low Intensity (LI) Easy to comfortable
76-85% HRmax Medium Intensity (MI) Uncomfortable to stressful
86-95% HRmax High Intensity (HI) Hard to very hard
> 95% HRmax Maximal Effort (ME) Maximal
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W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be