Presentation Transcript
Slide1: STRENGTH TRAINING FOR ADULTS
PAUL MURPHY DECEMBER 2005
Why strength train?: 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
OUTCOMES: 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.
TYPES OF STRENGTH: TYPES OF STRENGTH
GENERAL STRENGTH: GENERAL STRENGTH
HYPERTROPHY: HYPERTROPHY
MAX STRENGTH: MAX STRENGTH
POWER: POWER
PROGRAM DESIGN: PROGRAM DESIGN
THE INDIVIDUAL : THE INDIVIDUAL Current strength level (test results)
Injury history/ other weaknesses eg. vertical jump
Playing position
Facilities available
Remember MERCS : 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
CIRCUIT TRAINING TYPES: - Strength - Aerobic/anaerobic - Core - Power/S.S.: CIRCUIT TRAINING TYPES: - Strength - Aerobic/anaerobic - Core - Power/S.S.
STRUCTURE: STRUCTURE Screening
Teach exercises
Warm-up
Main phase
Cool down
CONSIDERATIONS: 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
STRENGTH TRAINING FACILITY: 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
Any questions: Any questions