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I am not sure that this is matches any plan that is specific to officials, but seems to work for me. As ump I tend to want to be a little bulkier for being in the middle. This plan did help me lose 45lbs, though.
MWF- 45 minutes on weight training bench press, incline bench, shoulder press, dumbbell curls, tricep extensions. Then 45 minutes of aerobics either the "fit for Life" class at the Y or elliptical trainer.
T,Th - 20 minutes in weight room, doing situps, crunches, toe raises and squats or leg press. Then into the cardio room for 60 minutes on treadmill or elliptical trainer.
I have found the Fit for life class (I just started a month ago) seems to cover a lot of the movements an official will see. I expect its similar at most YMCA's. There is running, jump rope, steps, suicides (yikes), more running, plus a good ten minutes of warm up and stretching before we get going.
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