Team Fit Strength and Conditioning

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Presentation transcript:

Team Fit Strength and Conditioning

Team Fit Strength and Conditioning Knowledge and Understanding Strength Training Principles for GAA Develop ability to implement an appropriate program for GAA players

Knowledge and Understanding What time of year should you do strength training? Should we use Machine Weights or Free Weights? How often (in a week) should a player do weights?

Benefits of Strength training for GAA One of the most fatiguing elements of our game is the physical contact. Strength gains allow players to move faster, react quicker as well as be more powerful. Helps reduce the risk of injury Strength contributes to improved skill execution Mental Strength gains

Phases of Strength Training program can be split into specific periods/phases, each with their own objectives. Basic Phase Maximum Strength Phase Conversion/Power Phase Maintenance Phase

Basic Phase PLAYER TYPE Complete beginner AIM Technique learning, adaptation SEASON PHASE Preparation EXERCISES Body weight, light weights RESISTANCE 50-75 % of 1Rep Max SETS & REPS 2-sets of 8-20 reps. Circuit style. REST 30 secs- 90 secs between sets

Max Strength PLAYER TYPE Experienced, strong enough for heavy lifts AIM Strengthen individual muscle fibres SEASON PHASE Pre/early season EXERCISES free weight lifts, usually compound. RESISTANCE 65-85 % 1 rep max SETS & REPS 2- sets of 6-10 reps REST BETWEEN SETS 3-5 minutes

Conversion/Power Phase PLAYER TYPE Experienced, Completed max Strength AIM Increased explosiveness. SEASON PHASE Mid Season/Competitive (Championship) EXERCISES Free Weight lifts, Powerful Dynamic Exercises RESISTANCE 90 % 1 rep max SETS & REPS 2-3 sets of 1-3 reps – 2/3 per week REST BETWEEN SETS 3-5 minutes

Maintenance PLAYER TYPE Experienced AIM Maintain power gains SEASON PHASE Competitive (Championship) EXERCISES Free Weight lifts, Powerful Dynamic Exercises RESISTANCE 85-90 % 1 rep max SETS & REPS 2-sets of 2-3 reps – 1 per week REST BETWEEN SETS 3-5 minutes

Maintenance/Recovery Phase In order to avoid a detraining effect a level of conditioning is required to maintain the gains made in the preparation phase Volume required to maintain strength is less than that required to build it. But with the onset of competitive matches and events, emphasis on skill-based training, less time is available for strength training.

Example Yearly Program

The Player Current strength level (test results) Injury history/weaknesses Playing position (Requirements)