STRENGTH TRAINING FOR ADULTS

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• STRENGTH TRAINING FOR ADULTS
• PAUL MURPHY DECEMBER 2005

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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

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OUTCOMES

• 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.

• Understand the basic principles of strength
  training as part of the annual plan.
• Develop the knowledge and technical ability to
  implement a structured programme.

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TYPES OF STRENGTH
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GENERAL STRENGTH
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HYPERTROPHY
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MAX STRENGTH
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POWER
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PROGRAM DESIGN
FREQUENCY INTENSITY TYPE/PHASE INDIVIDUAL PROGRESS
ION/OVERLOAD REVERSIBILITY
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THE INDIVIDUAL

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

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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

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CIRCUIT TRAININGTYPES-
Strength- Aerobic/anaerobic- Core- Power/S.S.
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STRUCTURE

• Screening
• Teach exercises
• Warm-up
• Main phase
• Cool down

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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

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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

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Any questions