GAA weights- fitting in with training

frebel

Would appreciate any info/tips on how to tailor my weights program coming into the summer season.

For the last month, I have been trying to fit in a plyometric program for my legs twice a week consisting of
leg raises, calf raises (130 kgs each, 5 reps) squat jumps and power lunge thrusts (with 9kg dumbbells, 5 reps) with 3 sets of each exercise.

Previous to this I was doing a general 50 min of conditioning using compound exercises- 40/50 secs of each exercise using smallish weights with a 10 sec break.

For the last 3 weeks I have had to mix in my upper body weights program with legs workout as I do 2 hard nights of interval training with match on Sundays.

I try to do the upper body training below 3 times a week. Over the last week, I have cutting my 2 sets with 10 reps down to 2 sets of 8 reps with a heavier weight with the eventual aim of doing 3 sets by 7/8 with heavier weights.

I always try to integrate a lot ab, core/pilates into my workouts

Upper Body training
Long-Arm Weighted Crunch
Butterfly
Long-Arm Weighted Crunch
*Squat Jumps
Butterfly
Seated Ab- Crunch
Bent-Arm Dumbbell Pullover
*Squat Jumps
Seated Ab- Crunch
Bent-Arm Dumbbell Pullover
Weighted 1 side Crunch
*Squat Jumps
Shoulder Press
Weighted 1 side Crunch
Shoulder Press
* Power Lunges
Corkscrew
Chest Press
Corkscrew
* Power Lunges
Chest Press
Pulse Up
Lat Pulldown
* Power Lunges
Pulse Up
Lat Pulldown
Back Extensions
*Leg Raises
Dumbbell Incline Shoulder Raise
Back Extensions
Dumbbell Incline Shoulder Raise
*Leg Raises
2 point Bridge
Side Lateral Raise
2 point Bridge
*Leg Raises
Side Lateral Raise
Supermans
Tricep Cable
*Calf Raises
Tricep Cable
Supermans
Reverse Dumbbell Curls
*Calf Raises
Reverse Dumbbell Curls
Side Jacknife
Wrist Curls
*Calf Raises
Ab Machine
Wrist Curls
Ab Machine


I know I should be looking for upper and lower body power for GAA but my gym is really a leisure centre with 1-10kg dumbbells as the only free weights. I have an exercise ball and 60kg barbell at home, plus 10 kg dumbbells and chin up bar.

I will need to create a more compact program as the season kicks off in may and the week is getting busier with more and more skills and running training. My gym instructor is knowledgeable but is Slovakian and don’t think quite understands the subtleties of GAA (or lack thereof)

Any help or discussion on how to optimise speed and power in the gym to benefit me most on the GAA field would be hugely appreciated.

shakeydude

I would say your best bet is to check out the fitness forum, always good advise there