ARLB FitnessARLB Seminar 2014/15

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

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

How will we do it?

• Fitness plans

• Information sheets

• Testing

• Support

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

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

Information Sheets

• Diet and nutrition• Warm-up and stretching• Recovery• Core-strength• Flexibility• Running dynamics• More as requested

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 9219724