GAA National Coaching Conference 2004

1. GAA National Coaching Conference 2004 How to design a resistance training programme Dr Kieran Moran Centre for Sport Science and Health Dublin City University

2. “If players want to reach higher levels of performance, they need to have developed appropriate physical capacities” “If players want to reach elite levels of performance, they need to have developed appropriate elite physical capacities” Physical attributes are important: - prevent injury - high capacity to train - performance success

3. To design an effective training programme:  understand the principles of training (7)  understand programme design (4 steps) - knowledge of exercises

4. Principles of training: 1. Progressive overload 2. Multilateral (general) development 3. Specificity 4. Variability 5. Rest - regeneration - balance 6. Periodisation (planning) 7. Individualisation

5. Appropriate stress (load) Relative adaptation Further adaptation Overload:  load, speed of lift, number of reps or sets,  rest period 1. Progressive overload The body is the most amazing adaptive (biological) machine Increased relative stress

6. Elite development Specific development Multilateral development Basic levels of foundation for strength of all major muscles and joint actions 2. Multilateral (general) development

7. 3. Specificity The training you do should be highly related to the needs of your sport and the individual The exercises you do should use the muscles and (similar) actions used in the sport ----- transfer to sports performance Aim: body checking capacity ! Perform bicep curls ! Perform 100 obliques/sit ups The adaptations will be specific to the characteristics of the training program

8. 4. Variability Frequent alteration of the exercise is necessary to: - prevent stagnation - prevent player de-motivation - prevent over training ** variability with specificity **

9. ** variability with specificity ** Power clean Lunge Same muscles used in varied ways Squat

10. 5. Rest - regeneration - balance Adaptation requires appropriate rest and regeneration Balance: between opposing muscle groups - body posture - joint integrity - injury (muscle tear)

11. 6. Periodisation (planning) ‘Systematic planning of a training programme’ ‘Maximisation of physical capacities’ ? What muscle attribute/capacity do we need ? Power …... Power - Endurance

12. 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

13. 4 steps to training programme design Step 1: Identify the competition phase and the subsequent training phases

14. Step 2: Identify the aim of the training phases

15. Step 2: Identify the aim of the training phases

16. Step 2: Identify the aim of the training phases

17. Step 3: Identify the number of weeks and the number of training sessions Progression: % 1RM and when additional reps are possible Multilateral development: General strength Specificity: phases are specific to facilitate power and power endurance Variability: Regular change of loading, reps and exercises Rest: Sessions are at least 2 days apart, change in intensity (power), no training in 3 days prior to match Periodisation:  Individualisation: % 1RM and flexibility in programme (# sessions)

18.  stabilising muscles  Safer - beginners  Some actions that free weights can’t mimic  exercise variations  easier to max load  simulate sport actions  greater coordination  injury rehabilitation Step 4: Identify the exercises and loading Mainly, but not exclusively Q. Free weights versus machine weights? Q. Single joint versus multi-joint?

19. Step 4: Identify the exercises and loading

20. Squat x2 Hip Flex Sit ups 60-75% 1RM 10-12 reps

21. Step 4: Identify the exercises and loading

22. 80% 1RM 60% 1RM Combined: Heavy ------ plyometric/ballistic

23. Plyometric / ballistic Max strength 10 Kg 6 - 8 reps 80-90% 1RM 3-4 reps

24. Plyometric / ballistic Max strength 80-90% 1RM 3-4 reps 6 - 8 reps

25. Step 4: Identify the exercises and loading

26. 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 **

27. 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.

28. 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 (< 20cm), Jumps with tucks and twists. Upper body medicine ball use. Emphasise speed not height/distance.

29. 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 > 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

30. Estimating your 1 RM

31. GAA National Coaching Conference 2004 How to design a resistance training programme Dr Kieran Moran Centre for Sport Science Support Dublin City University