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I won't post my specific training plan because I don't think it will be helpful generally (I train for marathons and so run a lot), but I will add one important point that I haven't yet seen mentioned in this thread (perhaps I missed it...) and echo a few others:
1. Don't forget to include a serious stretching and flexibility routine as a part of ANY training program. Your flexiblity will go a long way toward helping you avoid injury. 2. I agree with others that core strengthening is very important. 3. I agree with others that the running that officials do is not just straight and at a distance, so including intervals, shuttles and other types of speed work are helpful. 4. Although you certainly don't need marathoning endurance, I think endurance training helps officials be better. It's easier to be focused and mentally sharp when you're not tired (that's true for anything) and so making sure that you have the endurance to do the necessary running is important. When I finally committed to getting in shape, it had a whole bunch of benefits for my life, including but by no means limited to, my officiating. I think getting in shape and being in shape is a gift you keep giving to yourself and your loved ones. |
Thank you for your input bgtg19, you make some really good points. I will be including some serious stretching in my routine, I want to make sure I am as flexible as I can be. Your advice, as well as everyone else's, is very much appreciated.
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Mike, What part of Illinois are you from? You should join an association. Several guys on here can steer you in the right direction.
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Mike, I belong to 2 and they have both been more help than I ever imagined. Just be patient and learn from the vets. Pick up some summer games too. They help alot. Good luck.
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I'm still relatively young, and was getting by on that (and that alone) while packing on a couple pounds a year every year. This year was finally enough. For the first time since high school I'm doing some sort of regular exercise and the benefits outside of officiating have been tremendous. I'll never go back. |
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http://www.magic.org/store/images/ShoBeesRdBluYel.jpg |
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Teach yourself to put the discomfort (or bad stuff on the floor) out of your mind. You will be a much better official. |
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My point is that I compare my weight week-to-week--last 4 Monday's, last 4 Tuesday's, last 4 Thursday's; not day-to-day. My weight fluctuates 3-4 lbs during the week. But if this Monday (my high weight) I start off 2lbs lighter than last Monday then hopefully my Thursday weigh-in (my low weight) will be 2lbs lighter than last Thursday. |
Isometrics
Almost forgot to add, but a good way to build tone and strengthen your knees is to do isometric exercises. One example would be to straighten your knee, contract and release your quads, then repeat a few times. You won't burn many calories, but you'll bulk up the quadriceps muscles and give more support and strength to the knee.
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