1. 1 STRENGTH TRAINING FOR ADULTS PAUL MURPHY JANUARY 2007

2. 2 Why strength train? Stronger players run faster and turn quicker Helps reduce the risk of injury One of the most fatiguing elements of our game is taking and making tackles Strength contributes to more efficient skill execution Psychological benefits

3. 3 OUTCOMES Understand the basic principles of strength training as part of the annual plan. Develop the knowledge and technical ability to implement a structured programme. Understand how to set up a weights session to the development of strength for a GAA player. Understand and have the ability to set up a circuit training session.

4. 4 TYPES OF STRENGTH General/ Hypertrophy Maximum Strength Power + Functional Others: LME RFD IRFD

5. 5 GENERAL STRENGTH PLAYER TYPEComplete beginner AIMTechnique learning, adaptation SEASON PHASE Preparation EXERCISESBody weight, light dumbells & barbells RESISTANCE50-75 % of 1RM SETS & REPS2-3 sets of 8-20 reps. Circuit style. REST30 secs-90 secs

6. 6 HYPERTROPHY PLAYER TYPE Beginner, basic experience/capability AIMIncreased muscle mass SEASON PHASEPreparation EXERCISESBody weight, dumbells & barbells RESISTANCE60-80 % of 1RM SETS & REPS3-5 sets of 8-15 reps. REST BETWEEN SETS 1 minute

7. 7 MAX STRENGTH PLAYER TYPEExperienced, strong enough for heavy lifts AIMStrengthen individual muscle fibres SEASON PHASEPre-competitive, competitive EXERCISES2-5 free weight lifts, usually compound. RESISTANCE85-100 SETS & REPS2-5 sets of 1-4 reps REST BETWEEN SETS 3-5 minutes

8. 8 POWER PLAYER TYPEExperienced, foundation max strength. AIMIncreased explosiveness. SS, FTW and MU. SEASON PHASECompetitive EXERCISESOlympic lifts, medicine ball drills RESISTANCE30-80 %* SETS & REPS2-5 sets of 2-6 reps REST BETWEEN SETS 3-5 minutes

9. 9 PROGRAM DESIGN

10. 10 THE INDIVIDUAL Current strength level (test results) Injury history/ other weaknesses eg. vertical jump Playing position Facilities available

11. 11 Remember MERCS Train the MUSCLES used in sport* Train the ENERGY system Train the RANGE of movement as per sport Train the CONTRACTION type Train the same SPEEDS of movement

12. 12 CIRCUIT TRAINING TYPES: - Strength - Aerobic/anaerobic - Core - Power/S.S.

13. 13 STRUCTURE Screening Teach exercises Warm-up Main phase Cool down

14. 14 CONSIDERATIONS Fitness/skill components to be trained Layout eg. Oval, linear, small circles Station work : Time vs Repetitions? No. of circuits Facilities and equipment available

15. 15 STRENGTH TRAINING FACILITY Olympic lifting platform/squat rack Dumbell rack Pulley system Benches Chinning bar Specific machines C.V. machines Floor area Mats Therabands & tubing Swiss ball Steps/boxes Medicine balls Resistance belts

16. 16 Example Program

17. 17 Any questions