Winter GAA Program.

topoftheleft15

right, i know this type of forum pop's up again and again but i could do with some help. i'm 5'8 73kg so BMI is just off were it should be. i play to a strong gaelic standard(intermediate finalists). i'm 19 but the problem is although i do some weights im not really noticing the differences that i see with others e.g muscular calves, thighs, hamstrings, biceps. so i'm wondering can anyone help with a program that would take me up to january when the season will resume. something that mixes weights with cardio so i can lose the usual love handles and build up muscle i might notice this time. What protein supplements helps aswel? i could really use the help!!!

CoachBoone

Im not a personal trainer or nutritionist but heres my 2c:

You dont make it clear what you are trying to achieve? Are you trying to add muscle or drop some bodyfat%? It is very hard to do both at once.

Dropping your body fat will give you more "definition" and you will appear to be more muscular. While it might make more sense for you to try bulk up/get stronger in order to help with your football.

Saying that weight training will help with both of those albeit in different ways whether you are on a calorie deficit or calorie surplus.

Id concentrate on a lot of the compound lifts. Pulling/Pushing types like Bench Press, Bent Over Rows, Shoulder Press and also try work on getting some explosiveness and power into your legs through Squats/Deadlifts and some sprinting.

In order to get the best advice though, you'll need to give the fine people here your specific goals.

topoftheleft15

really to tone up the upper body and build up leg muscles.. mixed with cardio which i hope will shed a few pounds.. calves, thigh, hamstrings mainly, and how many times a week and for how long before i should notice an improvement in muscle size?

Inspector Coptoor

that's like asking how long is a piece of string.
there is no definitive answer because everyone is different.

How familiar are you with weight training?

do you know the following exercises and how to do them properly?
deadlift
squat
bench press
overhead press
good mornings
power cleans (lots of GAA strength coaches are advocating these now which is good to see)
stiff leg deadlift

if you do three weights days a week
Day 1 Legs
Squat
asissted witg
leg press
stiff leg deadlift
calf raises
leg curl

day 2
chest
bench press
asisted with
incline DB press
one armed rows
tricep dips
tricep pushdows

Day 3
Back
Deadlift
assisted with
back extensions
god mornings
BB rows

you can do your cardio then on the other days of the week.

you really need to start eating a lot more high protein foods because if you put in the the hard work but dont feed your body what it needs, you wont see results.

read
look for some books on strength training like starting strength by rippetoe, 5/3/1 by Jim Wendler

and if you dont know the exercises listed here, google or youtube them or ask a gym instructor to show you proper technique

EU RULES

In order to gain substantial muscle you're gonna have to have a bit of fat. currently im bulking till february, then im going to start cutting.

zenboy

if you want to add muscle while minimising fat ye need to up your calorie intake but keep the fat intake low and possibly add some extra protein.If size is a goal then add it early preseason,transition into max strength ,then power as the season begins.All weight training should be lower volume in season and directed to just keeping what you ve already built offseason.You really need to see a strength coach or decent personal trainer who works with athletes.Ye cant be taught over the net.

nice_guy80

two/three full body workouts per week is the way to go for the GAA. especially as you have no games to get in the way. you don't need to be in brilliant cardio shape in january. the few months GAA training will solve that fitness. most GAA players lose serious weight through the season due to the running involved in training and matches

focus on big lifts

squat (day 1)
bench (rasied and flat)
chinups (body weight then adding weight), use lat pulldowns when you fail
core work

deadlift (day 2)