GAA National Coaching Conference 2004 How to design a resistance training programme Dr Kieran Moran Centre for Sport Science and Health Dublin City University

Physical attributes are important: - prevent injury - high capacity to train - performance success “If players want to reach higher levels of performance, they need to have developed appropriate physical capacities” “If players want to reach elite levels of performance, they need to have developed appropriate elite physical capacities”

To design an effective training programme:  understand the principles of training (7)  understand programme design (4 steps) - knowledge of exercises

Principles of training: 1. Progressive overload 2. Multilateral (general) development 3. Specificity 4. Variability 5. Rest - regeneration - balance 6. Periodisation (planning) 7. Individualisation

1. Progressive overload The body is the most amazing adaptive (biological) machine Appropriate stress (load) Relative adaptation Further adaptation Increased relative stress  load, speed of lift, number of reps or sets,  rest period Overload:

Multilateral development Basic levels of foundation for strength of all major muscles and joint actions 2. Multilateral (general) development Specific development Elite development

3. Specificity The adaptations will be specific to the characteristics of the training program The training you do should be highly related to the needs of your sport and the individual The exercises you do should use the muscles and (similar) actions used in the sport transfer to sports performance Aim:  body checking capacity ! Perform bicep curls ! Perform 100 obliques/sit ups

4. Variability Frequent alteration of the exercise is necessary to: - prevent stagnation - prevent player de-motivation - prevent over training ** variability with specificity **

Squat Same muscles used in varied ways LungePower clean

5. Rest - regeneration - balance Adaptation requires appropriate rest and regeneration Balance: between opposing muscle groups - body posture - joint integrity - injury (muscle tear)

6. Periodisation (planning) ‘Systematic planning of a training programme’ ‘Maximisation of physical capacities’ ? What muscle attribute/capacity do we need ? Power …... Power - Endurance

7. Individualisation Programme should be based on the needs of the athlete  What they need to improve  Relative to their current physical capacity (% 1RM) ! Time availability ! Commitment to other team training

4 steps to training programme design Step 1: Identify the competition phase and the subsequent training phases

Step 2: Identify the aim of the training phases

Step 3: Identify the number of weeks and the number of training sessions Progression: % 1RM and when additional reps are possible Specificity: phases are specific to facilitate power and power endurance Variability: Regular change of loading, reps and exercises Multilateral development: General strength Rest: Sessions are at least 2 days apart, change in intensity (power), no training in 3 days prior to match Periodisation:  Individualisation: % 1RM and flexibility in programme (# sessions)

Step 4: Identify the exercises and loading Q. Free weights versus machine weights? Q. Single joint versus multi-joint?  stabilising muscles  exercise variations  simulate sport actions  greater coordination  easier to max load  injury rehabilitation  Safer - beginners  Some actions that free weights can’t mimic Mainly, but not exclusively

Step 4: Identify the exercises and loading

x2 Squat Hip FlexSit ups 60-75% 1RM reps

Step 4: Identify the exercises and loading

80% 1RM 60% 1RM Combined: Heavy plyometric/ballistic

80-90% 1RM 3-4 reps 10 Kg reps Max strength Plyometric / ballistic

80-90% 1RM 3-4 reps6 - 8 reps Max strength Plyometric / ballistic

Step 4: Identify the exercises and loading

Variations for children:  Children can benefit from resistance training  Appropriate instruction - resistance training is safer than match training/play  Early education can lead to life long training ** The less biologically mature, the less the volume and intensity ** ** Even if biologically mature enough, do not use machines if they do not fit **

Progression based on biological age: : Resistance: Body weight, elastic tubing, swiss ball Multilateral development Emphasise work on trunk muscles, but do not place weights on the spine Plyometrics: skipping, short hops with jumps and twists. Use circuit training

Progression based on biological age: : Resistance: Add dumbbells Emphasise work on trunk muscles, but do not place weights on the spine Plyometrics: [on padded mat] Longer hops and bounds, box jumps (< 20cm), Jumps with tucks and twists. Upper body medicine ball use. Emphasise speed not height/distance. Introduce more complex lifts and single joint loading

Progression based on biological age: (post puberty): Increase volume and load (but not > 80% 1RM) Plyometrics: Adult based but increased loading must be controllable. Do not excessively load until 18/19 Introduce exercises that load the spine Use sports specific exercises 16 +: Move to have involvement in adult player programme

Estimating your 1 RM

GAA National Coaching Conference 2004 How to design a resistance training programme Dr Kieran Moran Centre for Sport Science Support Dublin City University