WHISTLE - FREE WEEK
Kovács Martin
THIS IS ONLY A FREE 1 WEEK SAMPLE!
THE WHISTLE – A Performance System Built For Referees Most training programs are built for **players.
THE WHISTLE was built specifically for referees.
Through my work within the Hungarian Football Federation (MLSZ), I have had the opportunity to work alongside referees and help them improve their physical preparation for the modern game. Over the years, I have supported multiple officials in developing higher levels of speed, conditioning, and movement efficiency.
In addition to referee development, I work daily with professional athletes, including professional water polo players and basketball players, applying the same high-performance strength and conditioning principles used in elite sport.
THE WHISTLE combines these methods into a structured system designed specifically for referees.
What you get inside THE WHISTLE:
• 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
Across 10 progressive weeks, referees will improve their ability to accelerate, recover between high-intensity efforts, and maintain movement quality throughout the entire match.
Each training week integrates strength development, plyometrics, sprint training, and conditioning work that reflects the real physical demands referees face during competition.
THE WHISTLE provides referees with a clear and structured training system to help them move faster, stay closer to the play, and maintain a high level of performance throughout the game.
Train like elite officials. Improve your physical performance. Control the game.
A
Assault Bike
1 x 30:00
A
Upper Body Warm up 2
B
Bench Press
3, 3, 2, 2, 2
C
Chin up
4, 4, 4, _
D1
30 Degree Incline DB Bench Press
3 x 6
D2
Chest Supported Incline DB Row
3 x 6
E
Deficit Push Up
F
Barbell Bicep Curl
3 x 10
A
Acceleration Warm up
B1
Med ball Reverse Throw
5 x 1
B2
Med ball Horizontal Forward throw
5 x 1
C1
Plyometric Bounds
2 x 30
C2
Roll-In Starts
30, 40
D
Flying Sprints
3 x 35
E
5-10-5 Agility Drill
6 x 20
F1
Single leg hurdle hops
2 x 5
F2
Lateral Bound to vertical jump
2 x 8
A
Run
4 x 5:00 @ 1:30
A
Animal Series 2 + Extensive Plyometrics
B1
Back Squat
3 x 3
B2
Drop Jump
3 x 3
B3
Powerband Assisted Jumps
3 x 5
C1
Dynamic BB Hip Hinge
3 x 5
C2
Single Leg Powerband Hip Thrust
3 x 8
D1
Dynamic Razor Curl
3 x 5
D2
Alternating Split Jumps (Medball in hand)
3 x 0:30
D3
Standing Barbell Calf Raise
2 x 9
A
Cod-Lateral Warmup 2
1 x 1
B
High-Intensity Anaerobic Conditioning (RSA)
8 x 35 @ 35
A1
Alternating Split Catch Drops (DB)
3 x 5
A2
Kneeling Trunk Rotation
3 x 5
A3
Med Ball OH Throw (Vertical)
3 x 5
B
Trap bar High Pull
3 x 5
C
Dumbell Push Press (Standing)
2 x 7
D1
Alernating Split Squats W/ Trunk Rotation
2 x 0:30
D2
Active Copenhagen Plank
2 x 15
D3
Supported Hanging Hip Flexor Raise (Powerbanded)
2 x 12
D4
Cable Lying Triceps Extension
2 x 11
Kovács Martin
Strength & Conditioning Coach with experience working within the Hungarian Football Federation (MLSZ). I have worked alongside professional referees and athletes, focusing on speed, conditioning, and performance development. My goal is to help officials move better, stay fitter, and perform at a higher level throughout the entire game.
Anita Vad
FIFA Assistant Referee
Verified Athlete"Strength training significantly improved my speed endurance and explosiveness, allowing me to keep up with the pace of modern football at the highest level. It also helped me maintain my fitness during injury rehab and return in top form just four months later at the European Championship."
Drabon Barnabás
Hungarian 2nd Division Football Referee
Verified Athlete"Working with Martin completely changed my preparation from gym training to real performance. I became more explosive, improved my acceleration, and can now consistently keep up with play even in the final minutes without heavy legs, while the structured online system kept me progressing."
When you join a team you’re getting more than programming, you’re joining an online community.
WHISTLE - FREE WEEK
WHISTLE - FREE WEEK
WHISTLE - FREE WEEK
