RefSix

Summer workout program

RefIADad

Active Member
Level 7 Referee
NISOA is the National Intercollegiate Soccer Officials Association in the US (don't ask - we have several governing bodies in our country depending on whether soccer is played at the club level, high school level, university level, etc.). They have issued some weekly workout programs geared toward those of us working collegiate matches, but these would work well for anyone looking for a structured program to get back into shape.

As always, use this as a baseline and adjust based on your current physical condition. I think the warmups listed are really useful, because I always have some trouble with specific warmup exercises to use.

 

Big Cat

RefChat Addict
Level 6 Referee
NISOA is the National Intercollegiate Soccer Officials Association in the US (don't ask - we have several governing bodies in our country depending on whether soccer is played at the club level, high school level, university level, etc.). They have issued some weekly workout programs geared toward those of us working collegiate matches, but these would work well for anyone looking for a structured program to get back into shape.

As always, use this as a baseline and adjust based on your current physical condition. I think the warmups listed are really useful, because I always have some trouble with specific warmup exercises to use.

I might do the 'gone in sixty seconds' workout
In the past, I quite liked the Yasso 800s test
Run 10 sets of quick 800m with 800m very slow jog in between. The average pace of the quick 800m sections predicts your marathon time
So lets say 4m:00 average per quick 800m, that predicts 4h:00 marathon pace and so on... I think the prediction accuracy is quite well respected. I'll never know cos you won't catch me on The Mall in April 😅
 

RefIADad

Active Member
Level 7 Referee
I might do the 'gone in sixty seconds' workout
In the past, I quite liked the Yasso 800s test
Run 10 sets of quick 800m with 800m very slow jog in between. The average pace of the quick 800m sections predicts your marathon time
So lets say 4m:00 average per quick 800m, that predicts 4h:00 marathon pace and so on... I think the prediction accuracy is quite well respected. I'll never know cos you won't catch me on The Mall in April 😅
That "Gone in 60 seconds workout" was one I liked as well. I also thought the "Pinball Soccer" is a good interval run, too.

If there is a silver lining to all of this pandemic stuff, I've learned a lot of different avenues for improving fitness. I am someone who tends to take in a LOT of information and sometimes doesn't always apply it well, but at least the information is there. This running program is one I like, and then I could still add one day of the Premier League match replication session for a total of four running days a week (but I do three rounds of the match replication session instead of four and aim to keep my heart rate in the 160-170 range for the 2km run).

I think a lot of these NISOA workouts are also short enough that my 11-year-old son, who is a club player and really enjoys the sport, could run with me to get into shape for his season as well.
 

Big Cat

RefChat Addict
Level 6 Referee
That "Gone in 60 seconds workout" was one I liked as well. I also thought the "Pinball Soccer" is a good interval run, too.

If there is a silver lining to all of this pandemic stuff, I've learned a lot of different avenues for improving fitness. I am someone who tends to take in a LOT of information and sometimes doesn't always apply it well, but at least the information is there. This running program is one I like, and then I could still add one day of the Premier League match replication session for a total of four running days a week (but I do three rounds of the match replication session instead of four and aim to keep my heart rate in the 160-170 range for the 2km run).

I think a lot of these NISOA workouts are also short enough that my 11-year-old son, who is a club player and really enjoys the sport, could run with me to get into shape for his season as well.
When I stopped playing, I went through a phase of filling the gap with half marathons. I took an in-depth interest in fitness at the time, but have since returned to basics. ATM, weekly, I'm doing one LSD, one threshold and one fartlek/interval type session. Weight loss and alcohol restriction far outweigh the importance of exotic training sessions in my world. And then there's staying fit; my back is a pain in the neck :confused:
 

Kes

I'll Decide ...
Level 5 Referee
I might do the 'gone in sixty seconds' workout
In the past, I quite liked the Yasso 800s test
Run 10 sets of quick 800m with 800m very slow jog in between. The average pace of the quick 800m sections predicts your marathon time
So lets say 4m:00 average per quick 800m, that predicts 4h:00 marathon pace and so on... I think the prediction accuracy is quite well respected. I'll never know cos you won't catch me on The Mall in April 😅
About 5 years ago (before I had achilles surgery) A used a good variation of Bart Yasso's 800's on the treadmill.

I'd do the 800m in around 3.20 followed by a 300m recovery jog (as opposed to the recommended 400m) which took about 1.45. Most I'd ever do at that pace and rate was 8 repetitions and that was at a push. It was a great way of doing HIIT once a week though. :)
 

Big Cat

RefChat Addict
Level 6 Referee
About 5 years ago (before I had achilles surgery) A used a good variation of Bart Yasso's 800's on the treadmill.

I'd do the 800m in around 3.20 followed by a 300m recovery jog (as opposed to the recommended 400m) which took about 1.45. Most I'd ever do at that pace and rate was 8 repetitions and that was at a push. It was a great way of doing HIIT once a week though. :)
Is it 400m rest for the Yasso workout? I can't remember. If it is 400m, quite likely I fudged to 800m to make life easy!
I also valued another training run, one in which I'd do four Cooper Tests (all at the same target pace) with 800m jog between. A total of 8 miles. I'd do this run at the end of a training programme, a few weeks before a half marathon event. I preferred the concept of long reps when training for halfs
Shame I'm now struggling to do one Copper Test... ten years later :old:
 
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Kes

I'll Decide ...
Level 5 Referee
Is it 400m rest for the Yasso workout? I can't remember. If it is 400m, quite likely I fudged to 800m to make life easy!
I also valued another training run, one in which I'd do four Cooper Tests (all at the same target pace) with 800m jog between. A total of 8 miles. I'd do this run at the end of a training programme, a few weeks before a half marathon event. I preferred the concept of long reps when training for halfs
Shame I'm now struggling to do one Copper Test... ten years later :old:
No, not actually. ;)

The proper Yasso 800 regime is doing a best effort (5k race pace) 800 metres (generally 2-4 minutes for most people) followed by an equal amount of time for the recovery jog. Five years ago, I was fitter (and younger!!) and found that after 3.20 of running the 800, the same amount of recovery time was too much for me. My heart rate was coming right down after 2 mins so I just plagiarised it and did my own version (800/300) which I found worked best for me. I only used it as a form of HIIT. As it happens, looking back, I'm inclined to think that the repetitive transition from recovery jog pace to "half sprint" for the 800m was more than likely what caused my achilles problems... :meh:
 

RefIADad

Active Member
Level 7 Referee
The same individual who developed this running workout has also designed weekly circuit training workouts. If you go to Youtube and search "NISOAFIT", you'll find three workouts. All require nothing more than a soccer ball, primarily to just hold during some of the workouts to maintain posture. The workouts appear to be pretty good. The videos appear to be shot on a phone, so they aren't the highest quality. However, they serve the purpose.
 
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