GAA National Coaching Conference 2004

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GAA National Coaching Conference 2004
How to design a resistance training programme
Dr Kieran Moran Centre for Sport Science and
Health Dublin City University
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Physical attributes are important
- prevent injury
- high capacity to train
- performance success
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To design an effective training programme
? understand the principles of training (7)
? understand programme design (4 steps)
- knowledge of exercises
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Principles of training
1. Progressive overload
2. Multilateral (general) development
3. Specificity
4. Variability
5. Rest - regeneration - balance
6. Periodisation (planning)
7. Individualisation
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1. Progressive overload
The body is the most amazing adaptive
(biological) machine
Increased relative stress
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2. Multilateral (general) development
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3. Specificity
The adaptations will be specific to the
characteristics of the training program
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4. Variability
Frequent alteration of the exercise is necessary
to
- prevent stagnation
- prevent player de-motivation
- prevent over training
variability with specificity
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variability with specificity
Squat
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5. Rest - regeneration - balance
Adaptation requires appropriate rest and
regeneration
Balance between opposing muscle groups - body
posture - joint integrity - injury (muscle tear)
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6. Periodisation (planning)
Systematic planning of a training programme
Maximisation of physical capacities
? What muscle attribute/capacity do we need ?
Power ... Power - Endurance
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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
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4 steps to training programme design
Step 1 Identify the competition phase and the
subsequent training phases
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Step 2 Identify the aim of the training phases
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Step 2 Identify the aim of the training phases
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Step 2 Identify the aim of the training phases
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Step 3 Identify the number of weeks and the
number of training sessions
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Step 4 Identify the exercises and loading
Q. Free weights versus machine
weights?
Q. Single joint versus
multi-joint?
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Step 4 Identify the exercises and loading
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60-75 1RM 10-12 reps
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Step 4 Identify the exercises and loading
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80 1RM
60 1RM
Combined Heavy ------ plyometric/ballistic
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Plyometric / ballistic
Max strength
10 Kg 6 - 8 reps
80-90 1RM 3-4 reps
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Plyometric / ballistic
Max strength
80-90 1RM 3-4 reps
6 - 8 reps
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Step 4 Identify the exercises and loading
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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
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Progression based on biological age
8 - 10
Use circuit training
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.
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Progression based on biological age
11 - 13
Resistance Add dumbbells
Introduce more complex lifts and single joint
loading
Emphasise work on trunk muscles, but do not place
weights on the spine
Plyometrics on padded mat Longer hops and
bounds, box jumps (lt 20cm), Jumps with tucks and
twists. Upper body medicine ball use. Emphasise
speed not height/distance.
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Progression based on biological age
14 - 15 (post puberty)
Introduce exercises that load the spine
Use sports specific exercises
Increase volume and load (but not gt 80 1RM)
Plyometrics Adult based but increased loading
must be controllable. Do not excessively load
until 18/19
16 Move to have involvement in adult player
programme
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Estimating your 1 RM
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GAA National Coaching Conference 2004
How to design a resistance training programme
Dr Kieran Moran Centre for Sport Science
Support Dublin City University