Weights During Playing Season

solway

Hi, I've a quick question regards doing weights during Gaa season. My general week is probably match Tuesday, training Thursday, match/training at weekend. I feel the day after a game all i want to do is rest. I get pretty bad doms after a game the following day especially my glutes and hamstrings. Id always load up on carbs, protein and fluids post match so.....!
As a result of being shattered i feel im loosing out on strength work. Should i try and get a weights workout done at least once a week to keep up my strength or am i better off resting between games and training.
Should i maybe do lighter lifting rather than heavy lifts at this stage of the season.
Please give me a few pointers because im kind of stuck here.

J-Fit

solway wrote: »

Hi, I've a quick question regards doing weights during Gaa season. My general week is probably match Tuesday, training Thursday, match/training at weekend. I feel the day after a game all i want to do is rest. I get pretty bad doms after a game the following day especially my glutes and hamstrings. Id always load up on carbs, protein and fluids post match so.....!
As a result of being shattered i feel im loosing out on strength work. Should i try and get a weights workout done at least once a week to keep up my strength or am i better off resting between games and training.
Should i maybe do lighter lifting rather than heavy lifts at this stage of the season.
Please give me a few pointers because im kind of stuck here.

Definately get some lifting in. Twice per week in season. No need to go mad but if you strengthen your gluts and hams, you'll be less likely to experience doms in the future. I think it's simply a case of you being unable to sustain the forces exerted on your legs during a game and long term you'll have to prepare for this by subjecting them to greater forces in the gym. If you've never done weights before I'd stick to moderate reps for the moment, maybe, 12, 10, 8 in weeks 1, 2, and 3 respectively. Possibly rest in week 4 depending on how you feel but this isn't necessarily essential for a beginner who's not fully overloading. Stick to single leg work such in a split squat, bulgarian split squat, lunge progression and try to resist immediately going into a programme like Starting Strength. Supplement with RDLs, single leg RDLs, hamstring rollouts on the ball, inverted rows, push ups, med ball throws, cable chops and lifts, reverse crunches, hanging leg raises and paloff presses and you'll have apretty decent and well rounded in season programme. Sorry you'll have to Google much of that.

solway

J-Fit wrote: »

Definately get some lifting in. Twice per week in season. No need to go mad but if you strengthen your gluts and hams, you'll be less likely to experience doms in the future. I think it's simply a case of you being unable to sustain the forces exerted on your legs during a game and long term you'll have to prepare for this by subjecting them to greater forces in the gym. If you've never done weights before I'd stick to moderate reps for the moment, maybe, 12, 10, 8 in weeks 1, 2, and 3 respectively. Possibly rest in week 4 depending on how you feel but this isn't necessarily essential for a beginner who's not fully overloading. Stick to single leg work such in a split squat, bulgarian split squat, lunge progression and try to resist immediately going into a programme like Starting Strength. Supplement with RDLs, single leg RDLs, hamstring rollouts on the ball, inverted rows, push ups, med ball throws, cable chops and lifts, reverse crunches, hanging leg raises and paloff presses and you'll have apretty decent and well rounded in season programme. Sorry you'll have to Google much of that.

Ya but see thats the problem, ive been doing weights since mid november, id be in the top 5 as regards fitness in squad so my legs should be able to stand up to this routine. Ive done 4-5 months of pre season training of weights and cardio. Ive put in serious foundation work and i know i shouldnt be feeling as much pain as i am.

J-Fit

solway wrote: »

Ya but see thats the problem, ive been doing weights since mid november, id be in the top 5 as regards fitness in squad so my legs should be able to stand up to this routine. Ive done 4-5 months of pre season training of weights and cardio. Ive put in serious foundation work and i know i shouldnt be feeling as much pain as i am.

5 months isn't that long in terms of overall training age. Give me a rundown of what you've been doing. Sets, reps, rest etc.

solway

J-Fit wrote: »

5 months isn't that long in terms of overall training age. Give me a rundown of what you've been doing. Sets, reps, rest etc.

If you go to page 13 and open thread "sports nutrition" you'll get an idea of my weekly routine. Cheers for the interest.:)

J-Fit

You're trying to wear too many hats. There are too many sessions in the week, too many exercises in the sessions and in quite a few cases, too many reps in the sets. Why have you gone from sets of 5 on bench to sets of 20 in the same session? Drop the volume, cut the sessions to 5 basic exercises twice per week. Drop the reps to the 8-12 range. I won't say you'll overtrain on that regime, but you might under-rest if you know what I mean. You need recovery time.

weeman2

what are doms? are they cramps.

If your sore the next daydo alot of stretchin the after the game later that night at home this will help loosin you out as will a hot bath or shower.

Do some work in the gyme but keep it med weight 10-12 reps and do thing like lunges, stiff legged deadlifts, olympic lifting and squats even some kettlebells if you can but again keep stretching 5 mins in the morn and 15-20mins every night this will help the muscles stay loose, flexable and in good condition.

Not sure why your carb loading a good diet for an athlete should mean you dont have to carb load specificly, try udos oil and glutamine for the joints also and plenty of wild/brown rice after workouts and oily fish such as sardines.

You can make it way too over complicated for yourself
stretch more
get your nutrition right
train 2 times during the week if possable