1. LOUIS DALLIMORE STRENGTH AND CONDITIONING COACH WESTERN FORCE ACADEMY REFEREES FITNESS AND NUTRITION

2. STRENGTH AND FITNESS Strength Fitness Preseason vs. In season Training for weight management Flexibility Warm up/cool down Nutrition

3. 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.

4. 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

5. 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.

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

7. STRENGTH Glute bridge: Help improve upper and lower cross and relive you of “glute amnesia”

8. STRENGTH Core strength and abdominal control Help maintain correct posture. Forms of Bridging exercises are effective.

9. 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.

10. 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

11. 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.

12. 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.

13. 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

14. 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.

15. 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.

16. 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

17. 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.

18. 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)