Advanced Program

Instructions

This is the Advanced Preparation Program, designed for umpires seeking to significantly progress their aerobic capacity over the offseason period. It contains more intensive sessions, a greater number of sessions, and introduces early sprint work. It is best completed as a standalone program by those without significant other training commitments.

Sessions can be completed in any order, with a minimum of 24 hours rest between sessions. Work progressively through the program from week to week in the listed order.

The Resources pages contains important information that should be read prior to commencing, including:

• Guidance on the intensity of the prescribed running efforts

• The standard Warm Up protocol to complete prior to each session

• The standard Cool Down protocol to complete at the end of each session

Program