Strength Training For Referees: The Other Side of Athletics
Lift. Heavy. Things. That's a shocker, right?
But seriously, strength training regularly is exactly what refs and umpires need to stay in tip-top shape and last through the last second of the game. Weak referees tire, fall behind, and are not a metaphoric coursing river.
The physical demands of referees, at least the ones who run around with the athletes, do not deviate much from what is required of the athletes themselves. And those judges/refs who don'trun around, you should still lift heavy things as a general rule for conquering life. The basis of all movements (including standing during a whole match) is strength. Does your back get achey towards the end of the match? Prevention lies in the iron:
Granted, as the one observing the game, instead of playing, skill practice is not necessary. Being strong is. Can I say that enough in this post? Being strong is a necessary component to all aspects of athletics (and, really, life).Thus, weight training is vital to maintaining a healthy referee.
The beauty of strength training is that it doesn't have to be complicated; consider too that since you're not on a rigorous sport schedule (i.e. practices), your training can be rather minimal while still providing the stimulus needed to gain strength.
Let's say you have 2 days a week to strength train. What do you do? I recommend a full body workout on each day. Dan John presented a framework for training programs. I love it; it’s simple, quick and easy to remember.
Hip hinge (deadlift variation, glute bridge variation or swings)
Squat variation (goblet, barbell, bodyweight)
A Pull (such as a horizontal row variation or a pull/chin up)
A Press (i.e. push-up, bench press, overhead press etc)
Loaded Carry (Farmer Walk variation)
That will hit just about everything and you needn't spend hours in the gym. Hit a total of 25-30 reps of the main movement of the day (such as a 5x5, 5x6, or 4x8 set/rep scheme) and around that same total for the other assistance work. This allow for enough volume to actually have an effect and not too much so that you're overloaded.
Or, if you have 3 days at your disposal, you might want to do a lower, upper, and total body day. Keep the total number of exercises between 4 and 6, with the same 25-30 rep goals.
On the more shallow side, out-of-shape referees tend to draw criticism and heckling. No one wants that.
I know this is a brief post, but it's very simple and I don't want to overcomplicate things. And, frankly, if you're a referee, umpire, or judge, you were probably an athlete yourself and you understand the importance of maintaining strength; I don't want to belabor the the point and insult your intelligence.
Pick up heavy things. Swing Big Bells. And do Chin Ups.
Conditioning Strategies for Field Refs (Including Basketball and Hockey Refs)
If you're a referee for any of the field sports (football, soccer, rugby, field hockey, lacrosse, basketball, and ice hockey.. etc) you're well aware that there is a fair amount of jogging, sprinting, backpedalling, and dodging players throughout the course of a game/match.
Here's some fun facts for you:
1. Elite level soccer refs, head and assistants, run on the average roughly 10km and 7km, respectively per match. Not only that, but of that total distance, roughly 2km and 1km (respectively) is sprinting. That's a lot of sprinting!
2. In that same study of soccer refs, researchers found that main refs work at about 85% of max heart rate and assistants work in the 77% range. Again, that's a pretty high demand on the cardiovascular system.
3. High level rugby referees were found to have a 2:1 work to rest ratio of sprints to jogs/stationary, for a full 90 match. That is NOT a lot of rest between plays!
I imagine that from those studies we can extrapolate physical demands would be similar for football, lacrosse, and field hockey, and ice hockey. I would even venture so far as to say that the metabolic demands of a high-level basketball ref would be close, despite having less distance to travel from one goal to another. To quote the official Hockey Officiating Handbook:
A good official needs to be in excellent physical condition. Whereas players may skate a one-minute shift and then rest for a couple of minutes, the official is called upon to skate the entire game. An official deemed to be overweight and not in shape will have a difficult time keeping up with the play and will oftentimes be out of position.
Granted, the aforementioned stats were found in elite level referees, and I imagine the physical demands diminish proportionally to the level of sport (elite, college, high school and so on.) HOwever, the quote from the hockey handbook, I think, applies for any sporting referee. Think about it: the players are typically younger, have more time to train/recover (they may not have a second job, demands of raising/supporting a family etc.), and they have the goal of winning (which could, especially in a close game, overrule any fatigue).
I would also argue that the ability to maintain a high output throughout the game, especially towards then end when the points becomes more crucial, is essential to being a successful referee.
So, with all this information, what is the most efficient way to train? Here's how I would break it down:
Off-Season:
2-3 days of pure strength training
2 days of conditioning
In-Season:
2 days of pure strength
1-2 days of conditioning (the second day really should be more of a "bonus" day, if a game gets cancelled or something)
Since today's post is about the conditioning aspect, we'll focus on that (the strength portions will be later on). However, I DO want to point out that the strength training does NOT diminish during the season. Strength is the basis of all athleticism, including being a referee. The conditioning sessions drop in-season as actually reffing games will maintain aerobic conditioning.
Once again, that is if you're a consistent reader of this blog, I'm going to direct you to the Energy Systems post I wrote a while back. Why? Because it's important to understand, that's why. Most referees will have the same metabolic demands as a power athlete, that is, they'll be required to have intermittent high-intensity sprints with periods of jogging and/or complete rest. If you don't understand that having a solid aerobic base and how to build it efficiently, you can do all the sprint-repeats you want, but you're not going to get much better at recovering between those sprints without a
Energy Systems (READ ME)
Here are some great options for building the aerobic base:
High Intensity Continuous Training (explained here and here)- This is a great option as the impact is pretty low, so cranky joints shouldn't complain.
Rectangle Runs- Sprint the length of a field (start at roughly 70% and work up to 85% -90% over the course of several sessions). Walk the end lines. 1 rep = sideline sprint + end line walk. Start off with 6-8 reps (depending on your current level of conditioning) and work up to 10-12 reps per session. During the first couple of sessions, make sure your heart rate gets back below 150 beats per minute. As you progress, you'll notice that your heart rate will drop sooner during the rest periods. This bit is important because a) it helps build the aerobic base via recovery and b) allows for full force production during the sprint, thus improving your strength.
If you're really snazzy, you can practice sprinting with your head facing the inside of the field, as you would during a game.
Shuttle Runs - These will help improve change-of-direction and acceleration. The possibilities are endless with the reps and distances and rest periods. Again, to help work on the aerobic base and improve sprint capacity, let your heart rate recover to under 150 bpm between shuttles. Working without full recovery will eke you into the glycolytic state during the sprints and, as we all know, glycolytic power poops out pretty quickly over the course of a lengthy training session/game.
Hill Sprints - Find a menacing hill. Run up. Walk down. Repeat anywhere from 8-15 times. It's a pretty simple one.
Circuit Training- Here's an alternative to actual running for those poopy-weather days. I wrote about it here.
Ok referees, there's now no excuse for NOT training your cardiovascular system to attain tip-top physical condition. Get movin'!
Refs, Umpires, and Judges, Oh My! Performance Training is Not Just for Athletes
If you could discern from the somewhat cryptic title, this month's theme will be athletic performance training for referees, umpires, and judges of sporting events. These brave men and women, dashing and dodging players, balls, and sticks, also require performance training that is equal to that of the players that watch. For example, did you know that a study of English Premier League soccer (football, really for everyone else in the world besides Americans) refs ran an average of 9.5 km (that's 5.9 miles) in one game?!
Not to mention the facts that refs are typically 10-15 years older than the players and they're running that distance while looking sideways.
And let's not forget the hazards of being a ref:
And this:
It's a tough job being on the authoratative side of sports. SAPT is here to help out! Stay tuned this month as we explore various aspects of training for referees, umpires, and judges.
Mental Break from Sport
Today's post comes to you from our Zen-Master Intern, Myron Tan. Myron knows a thing or two about balancing life; you can find him practicing his yoga moves after a heavy Oly-lift session. Take it away Myron! Why do athletes need a mental break from their sport? It can help prevent the following: boredom and lack of motivation to practice/compete, mental fatigue, and combat the pressure in competition. Those three things will, if left unchecked, ultimately lead to decreased performance and burnout. We're going to delve a bit deeper into each reason and by the end should convince you of the importance of mental breaks.
1) Boredom/Lack of Motivation
More is not necessarily always better. For example, if an athlete reaps the benefits of practicing 3 days a week for 6 months, practicing 6 days a week for 12 months is not twice as beneficial. One of the defining characteristics of an athlete approaching burn-out is the loss of enjoyment in the activity. This extends from youth sports all the way to the professional ranks.
When participating in your sport is no longer enjoyable, that is a warning sign that you need a mental break from it. When an athlete is overcome with the demands of their sport… enthusiasm and passion for the activity suddenly disappear. This is commonplace especially in youth sports because of the “more is better” mentality that sport coaches and parents often have.
Do you loath going to practice? Are competitions that were once exciting and challenging, suddenly feel like a chore?
Athletes, parents, and coaches need to always be mindful of the fun factor when it comes to the in-season. Performance and success on the field are not mutually exclusive from enjoyment.
After every practice or game, we need to aim for our athletes to ask “When do I get to do this again?” instead of “When will this be over?”
2) Mental fatigue
We would never run our bodies to the ground to the point of failure. (note from Kelsey: At least we shouldn’t.) Our psychological well-being is just as important and deserves equal care. When an athlete is overcome with the monotony and increased time demands of their sport, mental fatigue can occur. This will exhibit itself as a temporary inability to maintain optimal cognitive performance. If an athlete is not all there mentally it will negatively transfer to their ability on the field.
Correct periodization in strength and conditioning during the season will not only maintain strength, power and agility, but help decrease the risk of injury. In addition, this off-the-field time will provide a much needed mental break from an athlete’s sport.
This will take an athlete’s mind off their sport and introduce balance into their life by not being too neurotic or overly focused in any one facet.
3) Pressure
One of the key elements that lead to athlete burnout is feeling too much pressure. There’s no question that competition is good and can contribute to creating a motivated athlete. Pressure can come from competition and the people we’re surrounded with. A desire to win creates pressure. Expectations from teammates, parents, and coaches create pressure. Pressure is critical to driving the competitive engine.
However, if you are constantly under extreme pressure from yourself, coaches, or parents, this will lead you down a bad road; down a road where you never get to relax and unwind. A road where this pressure can drain the enjoyment out of your sport.
Just like how having adequate rest periods between sets is important, having adequate mental breaks from your sport is vital to long-term success.
To wrap that all up, balance is key to everything we do in life, and this is certainly true of participating in sports.
Entering a long season is like entering battle. We must be ready for the long-haul and continue to have the mental fortitude to deal with the stressors and challenges along the way.
Think of your mind as your weapon, sharp or dull. A sharp weapon will demolish the competition; but if the weapon loses its edge, you will continue to strike your enemies with a dull axe and accomplish nothing.
Remember, mental rest is part of your training as an athlete and part of our work as sport and strength coaches. If you don’t take time to “sharpen your axe,” to rest your mind and body giving them time to recharge, then you will become increasing less efficient and DULL.
You can accomplish this by maintaining balance in your sport and prioritizing enjoyment. Utilize a resistance training program that is conducive to a successful in-season.
You have my permission to take a mental break from your sport; and my approval to reap the physical and mental benefits of in-season lifting.
Injury Prevention Tips
When people talk shop about performance training, they rarely want to broach the ever-so-sexy topic of injury prevention. It’s a subject that can goes hand and hand with maximizing performance, but seems to be the red-headed stepchild of the training family. However as the level of competition grows, so does the likelihood of that stepchild hitting you where it hurts for ignoring it for so long.
With that being said, I’m going to give you 5 tips that will help you keep your health meter full throughout the season.
1. Don’t Be Stupid.
I think this goes without saying, but the internet has warped my perception of what man-kind is capable of when left to their own vices during training. Things that I would classify as stupid and could possibly cause injury:
-Replicating sport-specific movements under load to help with, “speed.” (i.e. pulling on a cable column like you’re throwing a baseball)
-Plyometric drills to fatigue
-Use of ankle weights in running/agility drills
-Going to a Justin Bieber concert
-Or any of these:
http://youtu.be/6VqbWAG3qmk
2. Avoid Overtraining.
I’m not going to beat a dead horse as Kelsey has already did an awesome job covering this subject here and here.
3. Recovery Work
A big reason that a lot of athletes end up with a trashed body by the end of their season is that they neglect their recovery work. This does not mean that they aren’t resting, it means that they are not recovering their movement. Throwing 9 innings or playing a weekend-long volleyball tournament is going to result in A LOT of repetitive movements that may cause some asymmetries or loss of joint function. Having a, “shake out” session of just general movement and mobility to try and rescind those deficits can keep your body out of harm's way.
It doesn’t have to be a complicated workout. It can merely be comprised of breathing drills, soft tissue work, some mobility drills and a few crawl variations. Ensure there are NO SPORT SPECIFIC MOVEMENTS. The purpose of this recovery session is to give your body a very general stimulus that will maintain joint and subsystem function. This will help to “reset” your body and mind to prevent negative adaptations from competing.
4. Breath
I could argue that one of the major factors in a plethora of injuries is having poor breathing patterns, but I’m sure no one is really interested in listening to me nerd out. What you do need to know is that the diaphragm is a very important muscle for your core. And I definitely shouldn’t need to explain the importance of your core. If you aren’t utilizing it correctly, you aren’t going to be able to move correctly. Do all the thoracic mobility or hip mobility drills you want, if your core sucks, then everything else will too.
During competition, you’re going to see a lot of athletes with auxiliary breathing patterns (breathing through their chests and necks) and this is ok when you are being taxed and really pushing it. BUT, if this becomes your primary method of breathing, even when at rest, then we’ve got some issues. This is usually the case for in-season athletes as they are constantly competing or keeping up their conditioning. So it is highly imperative that an intervention is implemented to prevent auxiliary breathing from becoming the dominant breathing pattern. One exercise that I like for this is below. I’d recommend trying to do it 1-2x a day, especially for in-season athletes.
https://vimeo.com/83616081
5. Warm Up Appropriately
People skip warm-ups waaaaay too much, and if they don’t skip it, they half-ass it. The warm up is an integral part of the workout or competition that should prep the individual for movement. Not only is it working on mobility, and (if it’s a good warm up) activation of dormant muscles, but it even has important physiological effects. As your body becomes warm, blood viscosity decreases, allowing for it to flow more efficiently to the muscles being taxed. The warm up serves to elevate your body temperature without over-taxing your muscles so that when in competition, your body is primed for response.
The warm up also allows for the athlete to prepare themselves mentally. They should be psychologically switching from John Doe, Junior at Belmont High, to John Doe, Czar of PR’s. The warm up is when the athletes should leave their worries of day-to-day life and only concentrate on the task at hand.
Start applying these 5 tips to your training regimen and you’ll see that that red-headed stepchild can actually offer a lot on the performance side as well.
Why Train In-Season?: Strength and Power Gains
Hopefully by now, you've read about the signs and reversal of overtraining. Now let's look at why and how to train intelligently in-season. A well-designed in-season program should a) prevent overtraining and b) improve strength and power (for younger/inexperienced athletes) or maintain strength and power (older/more experienced lifters).
First off, why even bother training during the season?
1. Athletes will be stronger at the end of the season (arguably the most important part) than they were at the beginning (and stronger than their non-training competition).
2. Off-season training gains will be much easier to acquire. The first 4 weeks or so of off-season training won't be "playing catch-up" from all the strength lost during a long season bereft of iron.
I know that most high school (at least in the uber-competitive Northern VA region) teams require in-season training for their athletes. Excellent! However, many coaches miss the mark with the goal of the in-season training program. (Remember that whole "over training" thing?) Coaches need to keep in mind the stress of practice, games, and conditioning sessions when designing their team's training in the weight room. 2x/week with 40-60 minute lifts should be about right for most sports. Coaches have to hit the "sweet spot" of just enough intensity to illicit strength gains, but not TOO much that it inhibits recovery and negatively affects performance.
The weight training portion of the in-season program should not take away from the technical practices and sport specific. Here are a couple of things to keep in mind about the program, it should:
1. Lower volume, higher intensity-- this looks like working up to 1-2 top sets of the big lifts (squat or deadlift or Olympic lift), while maintaining 3-4 sets of accessory work. The rep range for the big lifts should be between 3-5 reps, varied throughout the season. The total reps for accessory work will vary depending on the exercise, but staying within 18-25 total reps (for harder work) is a stellar range. Burn outs aren't necessary.
2. Focused on compound lifts and total body workouts-- Compound lifts offer more bang-for-your buck with limited time in the weight room. Total body workouts ensure that the big muscles are hit frequently enough to create an adaptive response, but spread out the stress enough to allow for recovery. Note: the volume for the compound lifts must be low seeing as they are the most neurally intensive. If an athlete can't recover neurally, that can lead to decreased performance at best, injuries at worst.
3. Minimize soreness/injury-- Negatives are cool, but they also cause a lot of soreness. If the players are expected to improve on the technical side of their sport (aka, in practice) being too sore to perform well defeats the purpose doesn't it? Another aspect is changing exercises or progressing too quickly throughout the program. The athletes should have time to learn and improve on exercises before changing them just for the sake of changing them. Usually new exercises leave behind the present of soreness too, so allowing for adaptation minimizes that.
4. Realizing the different demands and stresses based on position -- For example, quarterbacks and linemen have very different stresses/demands. Catchers and pitches, midfields and goalies, sprinters and throwers; each sport has specific metabolic and strength demands and within each sport, the various positions have their unique needs too. A coach must take into account both sides for each of their positional players.
5. Must be adaptable --- This is more for the experienced and older athletes who's strength "tank" is more full than the younger kids. The program must be adaptable for the days when the athlete(s) is just beat down and needs to recover. Taking down the weight or omitting an exercise or two is a good way to allow for recovery without missing a training session.
A lot to think about huh? As a coach, I encourage you to ask yourself if you're keeping these in mind as you take your players through their training. Athletes: I encourage you to examine what your coach is doing; does it seem safe, logical, and beneficial based on the criteria listed above? If not, talk to your coach about your concerns or (shameless plug here, sorry), come see us.
