1. ARLB Fitness ARLB Seminar 2014/15

2. Aim of Rugby Committee - Fitness Improve the overall fitness of the body of referees Assist and support individual referees reach their fitness goals Produce and deliver information to the ARLB members In the end individual referees must take responsibility

3. Role of Fitness Manager Member of ARLB rugby committee Collect and gather information relating to fitness Produce programs and information sheets Communicate this to the ARLB members Support referees to meet their individual fitness targets

4. How will we do it? Fitness plans Information sheets Testing Support

5. Fitness Programs 3 types of programs Speed Focus of running dynamics, acceleration and speed Maximum effort, maximum recovery Endurance 60-80% effort, low-medium recovery General Speed phase Skills phase Endurance phase

6. Fitness Programs Each program has 5 levels (1-5) Aim is to progress through the levels Allows referees of different fitness levels train together New programs each month to build up a bank of progams and give variety

7. Information Sheets Diet and nutrition Warm-up and stretching Recovery Core-strength Flexibility Running dynamics More as requested

8. Tips for success Train in groups Get into a routine Keep a training diary Set a target and measure it Talk to your clubs/schools Diet Contact Hitchy - paul@paulhaycock.ie or 087 9219724paul@paulhaycock.ie