THE WHISTLE: Training by Kovács Martin
Referees — football, basketball, handball and other officiating sports, built for officials working under the Hungarian Football Federation.
10-week program addressing the physical demands of officiating — strength and power development, acceleration and sprint mechanics, and game-specific conditioning, so positioning and movement quality hold up for the full match. Five sessions per week, flexible down to 2-3 based on availability, 45-60 minutes each, with video demonstrations and coaching cues for every exercise. Requires basic gym equipment (dumbbells, barbells, resistance training gear).
The program aims to help referees move faster, stay closer to the play, and maintain a high level of performance throughout the game, applying strength and conditioning principles used with professional athletes.
Duration
10 weeks
Equipment
Access to a space large enough to sprint up to 100m, plus gym access with dumbbells, barbells, and basic strength training equipment.
Session length
45-60 minutes, depending on the day and intensity.
What's included
- 10-week structured performance program
- Strength and power development for referees
- Acceleration and sprint mechanics training
- Game-specific conditioning protocols
- Progressive weekly sessions designed for officials
- Programming 5 days per week (reorganizable into 2-3 days)
- Video demonstrations guiding every exercise
- Detailed, expert coaching cues
- Delivered through the TrainHeroic app for tracking and access
What you'll get
- Speed development: stay closer to the play by developing "the speed, acceleration, and movement efficiency required to keep up with the fastest phases of the game."
- Fitness testing: pass your fitness tests with confidence through improved "physical qualities required for modern referee fitness testing."
- Professional-level training: train like professional officials, using "strength and conditioning principles used with professional athletes and referees."
Program overview
Sample week (Week 1)
Sunday
Upper Body Strength/Hypertrophy
- Upper Body Warm up
- Bench Press2, 5, 5, 5
- Close Grip Lat Pulldown5, 5, 5, AMRAP
- Alternating DB Incline Bench Press (Topdown)3 x 7
- Feet Elevated Inverted Row2 x 12
- Alternating DB Hammer Curl1 x 20
- Tricep Rope Pulldowns1 x 20
- Cable Lateral Raise1 x 20
- Side Plank Reach and Rotate1 x 0:30
Aerobic Capacity – Regeneration Focus (Z2)
- Assault Bike1 x 30:00
Monday
Speed + Plyometrics 1
- Acceleration Warm up1 x 10:00
- Standing Start Acceleration4 x 15
- Half-Kneeling Lateral Accelerations4 x 15
- Flying Sprints2 x 30
- Pogo Jumps – forward2 x 20
- Lateral Hurdle Hops2 x 12
- Knee Tuck Jump2 x 3
- Floating Heel Split ISO Hold (Narrow)1 x 0:30
Tuesday
Lower Body Strength/Hypertrophy
Animal Series + Plyos 1
- Back Squat3, 5, 5, AMRAP
- Box Jump3 x 5
- Barbell Deadlift3 x 6
- Single Leg Extension2 x 15
- Cossack Squat Iso Hold2 x 0:30
- Seated Leg Curl (2 down 1 up)3 x 10
- Standing Machine Calf Raise1 x 20
- Adductor Squeeze1 x 0:30
B. Aerobic Power Support
- Run4 x 4:00 @ 2:00
Wednesday
High-Intensity Anaerobic Conditioning (RSA)
- Plyos + COD Sprints Warm up
- High-Intensity Anaerobic Conditioning (RSA)6 x 20 @ 40
Thursday
Dynamic Lower Body
- Med Ball Chest Pass to Floor (Bent Over)3 x 5
- Med Ball Slam3 x 5
- Med Ball Rotational Throw3 x 5
- Hurdle Jumps2 x 3
- Trap Bar Jump4 x 3
- Step Up – Pin – Barbell – Low Box3 x 3
- Split Stance Pallof Press2 x 0:30
- Iso Hamstring Bridge1 x 0:30
- Single Leg Sprinter Calf Iso – BB1 x 0:30
$95
One-time payment · Lifetime access