1. College season is about to start. Any last-minute tips to prepare fitness wise?

A: Typically the majority of the fitness work should be done during the offseason in the months leading up to the season; that way the body is able to handle to the workload of the long -strenuous season. Years ago, the thought was to build up the volume in miles. However, that mindset has changed over the last 10-12 years, due to the evolution of the modern game. Now, there must be a higher emphases put on repeated sprint training and High Intensity Running. If you’re looking at adding some last minute fitness to help prepare for the season I always recommend adding High-Intensity Running in a 1 to 1 work/rest ratio. Such as 15 -30 seconds sprint/high intensity running with a 15-30 second jogging recovery. Completing this rep scheme in a 3-5 minute set, completing 3-5 sets with 2-3 minutes recovery between each set.

2. What do you do to maintain fitness during extensive months of college soccer?

A: Depending on the number of games you work during the week it is important for the athlete to maintain their fitness from their performance gains from the offseason while also making sure you don’t overtrain or become stale. I always recommend completing one high intensity run, one active recovery day – slow bike ride, swimming, or a easy recovery jog; and one full body strength day during the season, while also adding in stretching and mobility work. The biggest thing to remember is to modify the volume and intensity based upon your weekly game schedule.

3. How does travel affect the officials’ body and how do you make sure you’re ready?

A: Travel can have big impact on an official’s body, even if you are driving. Travel fatigue is a real thing even if you’re not crossing time zones. It can affect mood, alertness, cognitive abilities, and motivation. The biggest thing is prioritizing rest and reducing stress. Take time out to stretch and get some blood flow to the body. Also making sure you paying attention to nutrition and hydration.

4. What do you eat before and after the match, when you have 3-4 games per week, does selection of food make a difference in performance and recovery?

A: Carbohydrates will be your main source for performance/recovery along with protein. As most people know it is very important to make sure our

carbohydrate levels are optimal before matches but it is also just as important to replenish the used up carbs stores immediately post-match, along with protein.

Pre Match – Last big main meal should be eaten 3.5 -4 hours before your match.

It is important to eat food that won’t upset your stomach, so everyone will differ in this aspect pending on individual food tolerances. Primary focus should be on complex carbohydrates (brown rice, whole grain bread, pasta, potatoes, and fruit, as well as taking in a moderate amount of protein to help with satiation, and limiting fat intake to not hinder digestion. For me my go to has always been a sandwich grilled chicken sandwich from Panera Bread, with a fruit smoothie, and a piece of fruit. What is important is that this shouldn’t be the last food you eat, with about 2 hours before the match you should eat something light that in carbohydrate form – typically fruit, granola bar, pretzels, or a fast-digesting carbohydrate supplement to help top off carb stores. Then about 1 hour -30 mins minutes sipping a carbohydrate drink like Gatorade or consuming a granola bar.

Post Match – simple carbohydrates or fast digesting carbohydrates are most beneficial. This helps replenish glycogen stores and promote muscle recovery. It is also recommended that this should also be combined with protein for optimal recovery.

If there is one product, I would recommend helping aid in officials post-match recovery it would Pacific Health Labs Endurox R4. This is a product I have used for 20 years, and I have yet to find anything that helps me recover as quick or as good as this product. However, please keep in mind that this product isn’t a replacement for a meal – its something to take immediately after a match to help jump start the recovery process and get nutrients back into the body until you can consume a meal. For a post-match meal find something that will have moderate amounts of protein and carbs which will help continue to aid in recovery and refueling your body properly.

Consuming the proper food will help aid in not only performance but also recovery, and it makes a huge difference. The best example I can give when it comes to know whether or not the food you are consuming is good or not is GIGO example

Garbage In and Garbage Out – meaning if you are going to consume food that is garbage or not ideal for the body then expect a garbage performance/recovery – Garbage Out.

5. Is there anything I can do to help me recover faster during the college season?

A: The best form of recovery is active recovery – still a form of training, however at a reduced intensity. This can be a slow easy run, bike ride, swimming. This will help bring clear out some of the toxins from the previous match and help reduce muscle soreness.

You can also implement passive recovery – ice baths, compression boots, massage gun, foam rolling, etc. but active recovery is still considered the best form of recovery

6. Can you tell us more about your company, what you do with athletes and how interested referees can contact you if they would like to start working with one of your fitness programs?

A: Dynamic Athlete Training was developed by soccer referees for soccer referees. Our goal is to help all referees reach peak fitness levels for on-field performance through proper programming. No matter what the goals are, Dynamic Athlete Training is committed to helping each referee achieve them.

We provide personalized programs focusing on resistance/weight training, cardiovascular/running program, and give advice on nutrition/supplementation. If referees are interested in they can go to my website www.dynamicathletetraining.com and email me to get in contact about programming.

As the landscape of collegiate athletics continues to evolve, so too must the people charged with upholding its integrity. While much attention has rightfully been given to the changes affecting players and coaches, there remains a critical piece of the puzzle that must adapt in equal measure: the referees.