Weight Training for GAA player

mectavba

Im going back playing GAA in a couple of weeks and have been getting back in the gym the last few weeks but im wondering what programme would be best suited to me.

Last season I was getting to the gym on a Mon, Wed, Fri on most weeks with training on tues and thurs and match at weekend (on a very good week that is)

I used to just do a full body workout as in 1 or 2 exercises per muscle category on my 3 visits each week. I found it worked well enough to a point, but I could have got better results. Now im thinking this year should I alternate the muscle groups each visits as in: Mon Back and Chest, wed Legs, Fri arms and shoulders...or something like that? Also how often should I be doing core workouts and what are the best programmes?

Lastly, regarding supplements etc. which would be most advisable for a GAA player. I want to bulk up but at the same time want to remain mobile and not too heavy. Last year I used maximuscle cyclone for a couple of months and found it very good, although it is quite expensive. I saw holland & barrett advertising a whey protein for 20 euro, but it is this more for people into just pure bodybuilding? Anyone tried this one?

Thanks for reading and any advice will be greatly appreciated.

beartooth

Lots of squats and other compound exercises (bench, chin ups,military press) is the way to go, that will increase your overall stability so you will be able to take tackles better.
With supplements i was taking similar stuff to cyclone from myprotein.co.uk i think it was called hurricane. It tasted horrible, but if its a cheap substitute to cyclone you are looking that is the one to go for.

mectavba

Cheers, that Hurricaine stuff does seem to be a good cheaper alternative for maximuscle...do u have to order it online or can u get it in any shops in DUblin?

Ye those are the kind of exercises I would do, but I what I want to know is am I better off doing the same ones each time I go to the gym or should I concentrate on different muscle groups on each of my 3 visits in the week?

beartooth

I'm by no means an expert on this but what works for me is concentrate on usually the same few major exercises, i do a heavy session, followed by a slightly lighter session with a few different things thrown in (jump squats, cleans, or snatches). The next heavy session i try to push thing on.
You have to buy from their website, its good with quick deliver, alot of posters on here have a discount code on the bottom of their posts.

Kinemove

hi mectavba,

It sounds like you are planning to train for strength/power and supplement yourself for volume at the same time?

I would first choose a goal: strength, volume or maintenance (i would surely recommend strength if you have enough weeks).

Split routines are definitely a good idea and just googling 'training program' you wil get loads of results on diferent options.

Br,

ceoexec2

stay away from supplements other than multi vits and protein drinks

trapsagenius

ceoexec2 wrote: »

stay away from supplements other than multi vits and protein drinks

Ignore that comment.

Like most people, I would say Bench, Squat and Deadlift are the most important.Make sure not to negate your triceps and especially your hamstrings(being a footballer and all).I would also recommend doing around 3-4 exercises for each muscle group of around 3 sets of 8-10 reps.

fullback4glin

ceoexec2 wrote: »

stay away from supplements other than multi vits and protein drinks

What do you consider to be a "supplement" and a "protein drink", and why should the OP stay away from the former??

ceoexec2

trapsagenius wrote: »

Ignore that comment.

Like most people, I would say Bench, Squat and Deadlift are the most important.Make sure not to negate your triceps and especially your hamstrings(being a footballer and all).I would also recommend doing around 3-4 exercises for each muscle group of around 3 sets of 8-10 reps.

total bull****. the above constitutes a bodybuilding routine and why triceps would be a priority for a footballer i dont know.

look up periodization for sports by tudor bompa and starting strength by mark rippetoe. they will give you a lot more insight into what you need

as regard supplements - you do not need to be bulky to play gaa. you need to be strong , fast and mobile. bulk for its own sake is pointless

forgot to mention this site is a good resource for gaa fitness
http://www.gaelicperformance.ie/coaching.asp

do not do split routines cos you will end up training everyday between weights and fitness sessions and become exhausted/burnt out. rest is as important as the session itself. learn to plan your training and read up on periodization as much as you can

mectavba

Thanks for the replies.

Just on the split sessions...I was in the gym last night, did back and chest exercises, about 4-5 on each at about 3 reps of 10.

If im just gonna be getting to the gym 3 times a week, am i correct that under the split session idea I would leave my back and chest til next week?
Sorry if this sounds stupid, I've never tried a split session routine. It just seems strange that it would be more beneficial working a muscle group once a week (albeit a lot harder) than 3 times a week.

Just to the above poster...ive found strong triceps to be massively important playing GAA...you become much more effective putting your hands out getting the first tackle in

fullback4glin

ceoexec2 wrote: »

as regard supplements - you do not need to be bulky to play gaa. you need to be strong , fast and mobile. bulk for its own sake is pointless

Supplements don't have to make you bulky, can supplements not make you strong ,fast and mobile??

Roper

Where to start?

There's a lot of misconceptions here, probably too many to deal with in one post. Start here with the questions Will outlines here http://informedperformance.com/will/2009/12/gaa-strength-conditioning/
If you know the destination, it's much easier to make a map.

I don't think you really know what you want out of a programme

corkcomp

fullback4glin wrote: »

Supplements don't have to make you bulky, can supplements not make you strong ,fast and mobile??

so can a good diet man

FTA69

ceoexec2 wrote: »

total bull****. the above constitutes a bodybuilding routine

Not necessarily, you're talking about getting strong but squats, deadlifts and bench are the best exercises for gaining strength. Similarly bodybuilding etc generally concerns isolation exercises etc. Both the Cork senior footballers and Waterford senior hurlers incorporate those exercises into their training regimes, and rightly so.

Raging Bob

That's why they're called supplements. Supplementing a good diet.

Kinemove

for what i can deduct from he thread so far; you are also interested in volume gaining for whichever reasons. go for a first strength cycle, it will help both your performance and your volume. get a 4 weeks cycle for volume afterwards if thats the aim. if you dont have enough weeks just leave the strength cycle for the next gap; better to do it well than to do it anyhow.
supplementation can be both benefitial and detrimental, it all depends on the use you give it. you will need protein (or a free buffet at ur disposal) if you want some volume.

also, in my opinion two day split is much recommended for strength (when combined with training)/four day split for volume

podge57

Kinemove wrote: »

for what i can deduct from he thread so far; you are also interested in volume gaining for whichever reasons. go for a first strength cycle, it will help both your performance and your volume. get a 4 weeks cycle for volume afterwards if thats the aim. if you dont have enough weeks just leave the strength cycle for the next gap; better to do it well than to do it anyhow.
supplementation can be both benefitial and detrimental, it all depends on the use you give it. you will need protein (or a free buffet at ur disposal) if you want some volume.

also, in my opinion two day split is much recommended for strength (when combined with training)/four day split for volume

what exactly is "volume gaining"? Do you mean increasing work capacity or something?

I'm not really sure how you could qualify volume as a goal...

Kinemove

ok dude not meaning VOmax here; read volume=bulk

Hynesy

As a qualified fitness instructor and GAA player ill try to answer some of your questions. Im currently 3/4 way through my own gym program for the year and have gained about 1/2 stone in lean gains.

1) Don not exercise the same muscle groups more than once in 5 or 6 days. You need to allow time for muscles to heal and recover stronger! If you dont allow time to heal you may in fact put yourself at risk of damaging muscle and end up injuring yourself or breaking down existing muscle.

Try doing a session on legs one day and upper body the next. Or else do opposite exercises on alternate days. Eg triceps and pecs one day and biceps and back muscles the next.

2) core exercises should be done every session because these exercises are generally high reps and low strain. Make sure to do one back exercise for every two abdominal exercise you do. eg crunch, leg lift & back extension.

3) If you want big strength gains and muscle gain you should use roughly the following plan. 6 sessions of high reps (15 reps) and 3 sets of each exercise.

8 sessions of low reps higher weights (8 reps) combined with decending sets. when you've lifted the heavy weight 8 times, drop to 2/3 of tha weight and work to exhaustion. Then drop to 1/2 original and work to exhaustion.

(Make sure to ask gym instructor for advice with this)

4) if you want to supplement your diet try a whey protein formula. whey is easily digested and should be taken in morning and after workouts. Combine this with slow relasing proteings found in eggs, red meat and fish and youll be gaining muscle and strength in no time.

gonnaplayrugby

bull**** starting strength u do squats 3 times a week

bubbleking

Hynesy wrote: »

As a qualified fitness instructor and GAA player ill try to answer some of your questions. Im currently 3/4 way through my own gym program for the year and have gained about 1/2 stone in lean gains.

1) Don not exercise the same muscle groups more than once in 5 or 6 days. You need to allow time for muscles to heal and recover stronger! If you dont allow time to heal you may in fact put yourself at risk of damaging muscle and end up injuring yourself or breaking down existing muscle.

Try doing a session on legs one day and upper body the next. Or else do opposite exercises on alternate days. Eg triceps and pecs one day and biceps and back muscles the next.

2) core exercises should be done every session because these exercises are generally high reps and low strain. Make sure to do one back exercise for every two abdominal exercise you do. eg crunch, leg lift & back extension.

3) If you want big strength gains and muscle gain you should use roughly the following plan. 6 sessions of high reps (15 reps) and 3 sets of each exercise.

8 sessions of low reps higher weights (8 reps) combined with decending sets. when you've lifted the heavy weight 8 times, drop to 2/3 of tha weight and work to exhaustion. Then drop to 1/2 original and work to exhaustion.

(Make sure to ask gym instructor for advice with this)

4) if you want to supplement your diet try a whey protein formula. whey is easily digested and should be taken in morning and after workouts. Combine this with slow relasing proteings found in eggs, red meat and fish and youll be gaining muscle and strength in no time.

i disagree with the majority of this

brianthebard

what a cluster**** of a thread.

Barry.Oglesby

Agreed. This should actually be called "GAA Training- why most people get nothing from their training"

mushykeogh

Hynesy wrote: »

As a qualified fitness instructor and GAA player ill try to answer some of your questions. Im currently 3/4 way through my own gym program for the year and have gained about 1/2 stone in lean gains.

1) Don not exercise the same muscle groups more than once in 5 or 6 days. You need to allow time for muscles to heal and recover stronger! If you dont allow time to heal you may in fact put yourself at risk of damaging muscle and end up injuring yourself or breaking down existing muscle.

Try doing a session on legs one day and upper body the next. Or else do opposite exercises on alternate days. Eg triceps and pecs one day and biceps and back muscles the next.

2) core exercises should be done every session because these exercises are generally high reps and low strain. Make sure to do one back exercise for every two abdominal exercise you do. eg crunch, leg lift & back extension.

3) If you want big strength gains and muscle gain you should use roughly the following plan. 6 sessions of high reps (15 reps) and 3 sets of each exercise.

8 sessions of low reps higher weights (8 reps) combined with decending sets. when you've lifted the heavy weight 8 times, drop to 2/3 of tha weight and work to exhaustion. Then drop to 1/2 original and work to exhaustion.

(Make sure to ask gym instructor for advice with this)

4) if you want to supplement your diet try a whey protein formula. whey is easily digested and should be taken in morning and after workouts. Combine this with slow relasing proteings found in eggs, red meat and fish and youll be gaining muscle and strength in no time.

Sweet baby jesus and the orphans, pecs, biceps and triceps, crunches? id recommend you watch a dvd of a gaa game and try and work out how relevant these muscles are to a gaa player (heres a hint, not very) this is just a build some muscles for the beach program. And 3 sets of 15 for big strength gains?? your winding me up.

Chet Zar

Hynesy wrote: »

As a qualified fitness instructor and GAA player ill try to answer some of your questions. Im currently 3/4 way through my own gym program for the year and have gained about 1/2 stone in lean gains.

1) Don not exercise the same muscle groups more than once in 5 or 6 days. You need to allow time for muscles to heal and recover stronger! If you dont allow time to heal you may in fact put yourself at risk of damaging muscle and end up injuring yourself or breaking down existing muscle.

Try doing a session on legs one day and upper body the next. Or else do opposite exercises on alternate days. Eg triceps and pecs one day and biceps and back muscles the next.

2) core exercises should be done every session because these exercises are generally high reps and low strain. Make sure to do one back exercise for every two abdominal exercise you do. eg crunch, leg lift & back extension.

3) If you want big strength gains and muscle gain you should use roughly the following plan. 6 sessions of high reps (15 reps) and 3 sets of each exercise.

8 sessions of low reps higher weights (8 reps) combined with decending sets. when you've lifted the heavy weight 8 times, drop to 2/3 of tha weight and work to exhaustion. Then drop to 1/2 original and work to exhaustion.

(Make sure to ask gym instructor for advice with this)

4) if you want to supplement your diet try a whey protein formula. whey is easily digested and should be taken in morning and after workouts. Combine this with slow relasing proteings found in eggs, red meat and fish and youll be gaining muscle and strength in no time.

Genericus Maximus!

BlueIsland

I agree. some of the advice is actually beyond bad!!In gym twice outside training and matches. this my routines

5x5 weighted chin ups
5x5 barbell squat jumps
5x5 weighted dips
Dumbell Lunge walk 5x6
Bench press 3x5
3xmax horiszontal pull ups

J-Fit

Hynesy wrote: »

As a qualified fitness instructor and GAA player ill try to answer some of your questions. Im currently 3/4 way through my own gym program for the year and have gained about 1/2 stone in lean gains.

1) Don not exercise the same muscle groups more than once in 5 or 6 days. You need to allow time for muscles to heal and recover stronger! If you dont allow time to heal you may in fact put yourself at risk of damaging muscle and end up injuring yourself or breaking down existing muscle.

Try doing a session on legs one day and upper body the next. Or else do opposite exercises on alternate days. Eg triceps and pecs one day and biceps and back muscles the next.

2) core exercises should be done every session because these exercises are generally high reps and low strain. Make sure to do one back exercise for every two abdominal exercise you do. eg crunch, leg lift & back extension.

3) If you want big strength gains and muscle gain you should use roughly the following plan. 6 sessions of high reps (15 reps) and 3 sets of each exercise.

8 sessions of low reps higher weights (8 reps) combined with decending sets. when you've lifted the heavy weight 8 times, drop to 2/3 of tha weight and work to exhaustion. Then drop to 1/2 original and work to exhaustion.

(Make sure to ask gym instructor for advice with this)

4) if you want to supplement your diet try a whey protein formula. whey is easily digested and should be taken in morning and after workouts. Combine this with slow relasing proteings found in eggs, red meat and fish and youll be gaining muscle and strength in no time.

I honestly thought this was a troll?? Really.

BlueIsland wrote: »

I agree. some of the advice is actually beyond bad!!In gym twice outside training and matches. this my routines

5x5 weighted chin ups
5x5 barbell squat jumps
5x5 weighted dips
Dumbell Lunge walk 5x6
Bench press 3x5
3xmax horiszontal pull ups

This isn't the answer either. It's better than above but its likely too volumnous for in-season training and it's basically a hybrid powerlifting/'insert programme here' programme. Full marks for simplicity though, that's the key and I'd say you've seen some gains with this and would probably continue to.

Med Balls (if your gym allows them), heavy single leg squat and deadlift variations, standing bi and uni-lateral press variations, anti-rotational core work and Olympic lifting if and when you're ready for it would greatly enhance this.

God, none of that sounds "simple" but really it is!

solway

Jazus can someone step forward and make sense of this thread. Everyone seems to be contradicting everyone. Can anyone give a programme that 90% at least agree on :mad:

Chet Zar

mectavba wrote: »

Im going back playing GAA in a couple of weeks and have been getting back in the gym the last few weeks but im wondering what programme would be best suited to me.

Last season I was getting to the gym on a Mon, Wed, Fri on most weeks with training on tues and thurs and match at weekend (on a very good week that is)

I used to just do a full body workout as in 1 or 2 exercises per muscle category on my 3 visits each week. I found it worked well enough to a point, but I could have got better results. Now im thinking this year should I alternate the muscle groups each visits as in: Mon Back and Chest, wed Legs, Fri arms and shoulders...or something like that? Also how often should I be doing core workouts and what are the best programmes?

Lastly, regarding supplements etc. which would be most advisable for a GAA player. I want to bulk up but at the same time want to remain mobile and not too heavy. Last year I used maximuscle cyclone for a couple of months and found it very good, although it is quite expensive. I saw holland & barrett advertising a whey protein for 20 euro, but it is this more for people into just pure bodybuilding? Anyone tried this one?

Thanks for reading and any advice will be greatly appreciated.

solway wrote: »

Jazus can someone step forward and make sense of this thread. Everyone seems to be contradicting everyone. Can anyone give a programme that 90% at least agree on :mad:

The issue is that the OP isn't even telling us what he wants to achieve. All that I get from his post is that he wants to 'bulk up while remaining mobile' which is like saying 'I want to be bigger but not slower'. You've got to give us more than that.

What I would say broadly is - take 3 benchmarks of strength, aerobic and anaerobic fitness to start with.

1) Take 3 big bang exercises and give yourself x amount of time to get stronger at them

2) Take a distance and complete it more quickly after x amount of time

3) Row x distance faster than you did 3 weeks ago, 6 weeks ago

Point is, if you have a goal, lay it out. Be specific and a picture will start to come together. If you just want general results, then do general stuff.

JJayoo

Jesus Leave Hynesy alone, He clearly stated that he was about to talk random crap

As a qualified fitness instructor

No offence to the many good fitness instructors that post.

I think diet is key when tring to juggle weights and GAA.

If i had training at 8pm, which involves alot of running, i want nothing in my stomach, so your last meal might be at 6pm. By the time you have finished everything its coming close to 10pm, then you shower go home and it might be close to 10.30-11.00 before you eat.

So fasting from 6pm till 10.30, with a lot of cardio and sprints, 3 times a week plus a match. Its tough on the body.

Transform

gonnaplayrugby wrote: »

bull**** starting strength u do squats 3 times a week

totally agreed - that post from hynesy is full of holes