Once you feel refreshed it time to start getting ready for next season. Every session or workout begins with general warm-up. A low intensity exercise that will raise body temp and heart rate (HR), followed by a specific warm-up. Specific movements that target the areas you will work that day. HR becomes important here as we want to reach the intensities we will during the work. That means if we are going to try to train those Type IIB fibers we need to add in some intense movements (90% max force) using those joints and muscle groups.
When we begin we want to be sure to include resistance training. In the beginning of strength training we need to be sure that we focus on the proper movement, repetition and work to rest ratio. That in mind, I begin training most officials with a focus on hypertrophy (increase size of muscle fibers). We focus on the movement and the tempo of that movement. The weight is not as important in the beginning. I want the tempo be be done with proper movement and technique. As we progress we begin to enter the strength phase and again focus on movement/technique, repetition and work to rest ratio.
Training officials is much like athletes with one exception, their age. The athletes are going to be about the same age in high school and college, but officials get older every year. Knowing this I begin plyometrics (plyos) with some 1 time a week. Although lower body plyos are primary I do believe that upper body plyos should be incorporated into off-season training. If for no other reason, they're fun to do and give feedback to the official.
Every official will change direction (COD) quickly in every game he/she works. Officials should begin this training in the off-season. It is not important to work on speed of COD at this time but deceleration technique is important. More injuries occur during deceleration than acceleration, thus, teaching proper deceleration techniques is important in the off-season.
The off-season is also the time to lose some weight if that is a problem. Fat is only burned in an aerobic state (with oxygen). That doesn't mean jogging, distance running, long distance cycling are the only ways to burn fat. Many have success using circuit training. Activities that incorporate strength training and other movements like skipping rope in a 30-45 minute session that includes short rest periods. However if you do one of these check out who's running it first and don't start too fast. Weight loss is more about lifestyle change than diet/exercise. If you want more information on weight loss check out
Lastly, don't forget about recovery. Rest or recovery begins right after every session and it is where the chronic (long term) adaptations occur in our body. Active recovery begins with a cool down allowing your HR to come down (ex: walking). After your HR has come down stretch, use a "stick," or foam roll to elongate the muscles. Be sure to hydrate over the next 2 hours and get some carbohydrate and protein within 1 hour of finishing your workout. If you can take an ice bath or ice muscles do it. Compression garments are showing significant results when put on after a workout and if you can get a sport massage once or twice a month there are lots of benefits. Be sure the message therapist is licensed.
