Our program at Come On Refs Academy is designed to help you achieve your fitness goals, improve your overall health, and lose weight. Whether you're a fitness beginner or an experienced athlete, we tailor our comprehensive program to your individual needs and abilities, so you can reach your full potential.
With 28 years of experience as the founder of Come On Refs Academy, I have won half-marathons, dealt with combat injuries, completed army fitness training, and accomplished 100 marathon races and Ironman events. You can trust that our program is backed by my expertise and achievements, ensuring that you'll achieve your desired results.
We focus on improving your cardiovascular fitness, agility, strength, and helping you lose weight. Our program offers a gradual progression leading up to October 2024, so you can be sure that you'll be challenged and make steady progress. If you're tired of feeling out of shape and unhealthy, Come On Refs Academy is the perfect solution.
How much weight do you want to drop?
0-15
Stay fit
Get in officiating shape.
26-50
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Week One Program
Goal Setting and Preparation
- Objective: Kickstart cardiovascular fitness, introduce strength training, and establish healthy eating habits.
- Measurements: Take initial measurements (weight, body fat percentage, if possible) to track Cardiovascular Fitness
- Monday, Wednesday, Friday:
- Warm-up: 5-10 minutes of light jogging or brisk walking.
- Main Activity: 20 minutes of interval training (1 minute of jogging followed by 2 minutes of walking; adjust intensity as needed).
- Cool Down: 5 minutes of slow walking followed by stretching.
Strength Training
- Tuesday and Thursday:
- Warm-up: 5-10 minutes of dynamic stretches.
- Circuit Training (Repeat the circuit twice, 8-12 reps per exercise):
- Bodyweight squats.
- Push-ups (knee push-ups for beginners).
- Plank (hold for 30 seconds to 1 minute).
- Lunges.
- Chair dips.
- Cool Down: Stretching focusing on flexibility.
Agility Drills
- Saturday:
- Warm-up: 10 minutes of light jogging and dynamic stretching.
- Ladder drills for 15 minutes (focus on foot speed and coordination).
- Sideline sprints: 5 sprints from one side of the basketball court to the other, resting 30 seconds between each sprint.
Rest and Recovery
- Sunday: Rest day. Focus on recovery, including hydration, sleep, and potentially light stretching or a leisurely walk.
Nutrition
- Focus on a balanced diet rich in vegetables, fruits, lean proteins, and whole grains. Aim for a moderate caloric deficit to support weight loss—typically 500 calories less per day than your maintenance calories to aim for a 1-pound loss per week. However, since the goal is ambitious, ensure the diet is sustainable and provides enough energy for the increased activity level.
- Drink plenty of water, especially before and after workouts.
- Avoid processed foods, sugary drinks, and excessive caffeine and alcohol.
Tracking and Adjustments
- Keep a log of workouts and dietary intake to monitor progress.
- Listen to your body and adjust the intensity of workouts as needed to prevent injury.
For Week 2 of the "Referee Ready: The High School Basketball Official's Guide to Peak Fitness and Weight Loss," the focus will slightly intensify in terms of both cardiovascular and strength training components, building on the foundation laid in Week 1. The aim is to progressively enhance the endurance, strength, and agility, necessary for officiating basketball games, while also fostering steady weight loss.
Week 2 Program
Cardiovascular Fitness
- Monday, Wednesday, Friday:
- Warm-up: 10 minutes of light jogging or brisk walking, gradually increasing the pace.
- Main Activity: 25 minutes of interval training. Increase the jogging intervals to 2 minutes, followed by 1.5 minutes of walking for recovery.
- Cool Down: 5-10 minutes of slow walking followed by stretching exercises.
Strength Training
- Tuesday and Thursday:
- Warm-up: 5-10 minutes of dynamic stretching.
- Circuit Training (Repeat the circuit three times, 8-12 reps per exercise):
- Bodyweight squats or goblet squats (if a dumbbell is available).
- Push-ups (try to progress to standard push-ups if starting with knee push-ups).
- Plank (increase hold to 1-1.5 minutes).
- Lunges (consider adding weight if possible).
- Chair dips or bench dips for increased difficulty.
- Cool Down: Stretching, focusing on major muscle groups used.
Agility and Flexibility
- Saturday:
- Warm-up: 10 minutes of jogging including high knees and butt kickers.
- Agility Drills: Increase the duration and intensity of ladder drills to 20 minutes, focusing on quick direction changes and maintaining a low center of gravity.
- Court Sprints: Perform 6-8 full-court sprints, resting for about 45 seconds between each sprint.
- Flexibility: Spend 15 minutes on flexibility exercises, focusing on the hamstrings, quads, calves, and lower back.
Rest and Active Recovery
- Sunday: Engage in active recovery. This can include a leisurely walk, yoga, or any light activity that promotes movement without straining the body. It's also a good day for deep stretching or foam rolling to aid in muscle recovery.
Nutrition
- Continue with the balanced diet introduced in Week 1. Pay attention to how your body responds to the changes in physical activity and adjust your food intake if necessary. Make sure you're getting enough protein to aid muscle recovery.
- Hydration is key, especially as workout intensity increases. Continue to avoid processed foods and sugary drinks.
Progress Monitoring
- At the end of Week 2, reflect on your progress. Note any changes in your endurance, strength, and overall feeling. Adjustments to the workouts can be made based on your progress and how your body is responding.
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