Gaelic Footballers weights programme

Always Right

Hi Guys,
Long term reader, first time poster.
I was looking for some help from youse to evaluate the weights training I was doing.

As said, am a gaelic footballer and therefore not weightlifter. I only get the chance to lift weights once a week during the summer and 3/4 times a week during the off-season.
Also bear in mind am 19 and about 78kgs.

Usually, i'd do a mix of exercises (some of which I don't know the proper name of) but I was looking to see what yas though of the weights I was lifting.

Bench Press - 70 kgs 6/7 reps 3 sets
Squats - 120 kgs 8 reps 3 sets
DB overhead press - 22 kgs 8 reps 3 sets
Split Squat - 22 kgs 8 reps each leg 3 sets
Deadlift - 86 kgs 8 reps 3 sets
DB chest press - 30 kgs 8 reps 3 sets
DB Bicep curls - 18 kgs 8 reps 3 sets

I do other stuff for the back etc but wouldnt know what to call it.
Plenty of core work in-between aswell.

So whats them figures like and is there anything else youse would suggest to put in?

gavtron

Squats are good, lunges would help too for the legs, you could add in some box jumps as well for a bit more of an explosive jump, and cleans are good too....i think, lots of jumping holding a bar can only be good for football.

I'm sure someone will come along and tell you all of this is wrong but that's my take on it anyway.
Check out Informed Performance, they do specialised training for GAA teams etc you'd prob get a few suggestions on their site. Barry Oglesby and Will Heffernan are the guys on here.

Oh and no need for chest press if you're doing bench already i'd say...and you have to increase the weight each session to see improvements!

mloc

Always Right wrote: »

Bench Press - 70 kgs 6/7 reps 3 sets
Squats - 120 kgs 8 reps 3 sets
DB overhead press - 22 kgs 8 reps 3 sets
Split Squat - 22 kgs 8 reps each leg 3 sets
Deadlift - 86 kgs 8 reps 3 sets
DB chest press - 30 kgs 8 reps 3 sets
DB Bicep curls - 18 kgs 8 reps 3 sets

The difference between your squat and deadlift is a bit odd... how low are your squats? Are you going low enough that your thigh is below parallel to the ground?

Always Right

gavtron wrote: »

Squats are good, lunges would help too for the legs, you could add in some box jumps as well for a bit more of an explosive jump, and cleans are good too....i think, lots of jumping holding a bar can only be good for football.

I'm sure someone will come along and tell you all of this is wrong but that's my take on it anyway.
Check out Informed Performance, they do specialised training for GAA teams etc you'd prob get a few suggestions on their site. Barry Oglesby and Will Heffernan are the guys on here.

Oh and no need for chest press if you're doing bench already i'd say...and you have to increase the weight each session to see improvements!

Yeh thanks for that, explosiveness is an area that I was focusing on.

I only do the chest press on alternative days as opposed to the bench press. Its more to keep things fresh really.

Also thanks for the site, i'll check it out.

Always Right

mloc wrote: »

The difference between your squat and deadlift is a bit odd... how low are your squats? Are you going low enough that your thigh is below parallel to the ground?

Yeh i know that someone with that squat should have a better deadlift.
The reasons for the odd numbers is that i've only recently started the deadlift. Have only done it in about 5/6 training sessions yet. I've been improving the deadlift alot. It should keep going up.
While i've been squatting for 2 years so thats as much as I can get really.
I was going down so the thighs are parallel with the floor and exploding back up.

I've also been doing jump squats for more explosivness recently.

Barry.Oglesby

Your programme is a mish mash. Like a lot of people you know the right exercises but don't know where they fit in.

If you log onto www.informedperformance.com and have a read through the blogs and programmes there and ask some questions we'll try to help out. We deal with Gaelic players and how to programme for them every day. Basically though- powerlifting is not weight training for sport. Neither is Oly lifting or bodybuilding. You have to know what to do and when to do it.

Always Right

Barry.Oglesby wrote: »

Your programme is a mish mash. Like a lot of people you know the right exercises but don't know where they fit in.

If you log onto www.informedperformance.com and have a read through the blogs and programmes there and ask some questions we'll try to help out. We deal with Gaelic players and how to programme for them every day. Basically though- powerlifting is not weight training for sport. Neither is Oly lifting or bodybuilding. You have to know what to do and when to do it.

Had a look at the induced performance site there alright.
Could find very little on GAA, apart from 2 videos which i already came across on youtube one day i was at nothing better.

The site itself, I found had few users and lacked proper information.
Previous people who had raised issues on the forum recieved little response from the experts on it.

Hammar

What are you looking for in particular for a weights programme?
Increase in power/exposiveness?
Increase in strength?
Increased Muscular Endurance?
or do you want to bulk up?
or a combination of these?

have you typed GAA in on the search button on Informed Performance? there are a good few articles and videos on that site which have helped me in my training.

Barry.Oglesby

Always Right wrote: »

Had a look at the induced performance site there alright.
Could find very little on GAA, apart from 2 videos which i already came across on youtube one day i was at nothing better.

Organising our content is something that's on our to do list. Can you do me a favour and mail me on barry@informedperformance.com with some feedback on the site? we're currently having it redesigned with all the content "integrated" to make it easier to find so your feedback would be great to pass on to the guys who are doing it. We want to make it easier to use.

The site itself, I found had few users and lacked proper information.
Previous people who had raised issues on the forum recieved little response from the experts on it.

Tis true. We don't have as much time on the interweb as we'd like due to coaching the people in front of us . You also have to remember that a lot of the users on the forum get their answer face to face in the gym (probably 70-80% of the forum's members are gym members too). Interesting questions get interesting answers though.

As for "proper information" , I LOLed a bit at that since by the look of your programme I don't think you've seen the proper information before, so you may have some difficulty recognising it. We do have a problem with how we get people to know more about us. Here's Will Heffernan's youtube page to get you started http://www.youtube.com/user/willheffernan and if you look back on the archive on his blog http://informedperformance.com/will/ you'll find a lot of stuff there.

The more preferable method of getting the answers you want is to actually call into our supersecret lair holding a bag of sugary treats such as donuts. Someone came in with 2 bags of mini-KitKat Chunkies yesterday. I walked in on the conversation that followed about speed and agility and I think the guy had got his Chunky's worth of an answer

flutered

your core strenth is the most important strenth, this should be your no 1.

Barry.Oglesby

flutered wrote: »

your core strenth is the most important strenth, this should be your no 1.

Define, in no more than 140 characters (think twitter) what core strength is.

Always Right

Hammar wrote: »

What are you looking for in particular for a weights programme?
Increase in power/exposiveness?
Increase in strength?
Increased Muscular Endurance?
or do you want to bulk up?
or a combination of these?

have you typed GAA in on the search button on Informed Performance? there are a good few articles and videos on that site which have helped me in my training.

What am looking for is a weights programme best suited to GAA.
Therefore, I suppose that means a mixture of all the things you said above.

flutered

Barry.Oglesby wrote: »

Define, in no more than 140 characters (think twitter) what core strength is.

as i left school at 12 it is impossible for me to do so, but from ones groin to ones throat is the most important area.

Magic Eight Ball

flutered wrote: »

from ones groin to ones throat is the most important area.

The groin is an important area alright.. ...

flutered

considering how many atleaths carry groin injurys you are correct

Always Right

Barry.Oglesby wrote: »

Organising our content is something that's on our to do list. Can you do me a favour and mail me on barry@informedperformance.com with some feedback on the site? we're currently having it redesigned with all the content "integrated" to make it easier to find so your feedback would be great to pass on to the guys who are doing it. We want to make it easier to use.


Tis true. We don't have as much time on the interweb as we'd like due to coaching the people in front of us . You also have to remember that a lot of the users on the forum get their answer face to face in the gym (probably 70-80% of the forum's members are gym members too). Interesting questions get interesting answers though.

As for "proper information" , I LOLed a bit at that since by the look of your programme I don't think you've seen the proper information before, so you may have some difficulty recognising it. We do have a problem with how we get people to know more about us. Here's Will Heffernan's youtube page to get you started http://www.youtube.com/user/willheffernan and if you look back on the archive on his blog http://informedperformance.com/will/ you'll find a lot of stuff there.

The more preferable method of getting the answers you want is to actually call into our supersecret lair holding a bag of sugary treats such as donuts. Someone came in with 2 bags of mini-KitKat Chunkies yesterday. I walked in on the conversation that followed about speed and agility and I think the guy had got his Chunky's worth of an answer

Yeh i'll critise the hell out of your site, could be tomorow though again I get the chance.

<Mod Snip> Personally attacking posters who are trying to answer you queries is not condoned on any Forum on Boards.ie </Mod Snip>


Where is this informedperformance gym located anyway?
Whats membership rates aswell?

TommyKnocker

Hi Always Right

Please keep your personal feelings about any other poster on any forum here on Boards.ie to yourself. The Forums are not the place for you to have a pop at other posters who are trying to answer your queries!!!

Also any constructive critisim you may have re the IP site is not to be posted here on the Fitness forum, but as Barry suggested should be directed to him via the email address he provided.

Also any discussion regarding the costs associated with the IP gym should be conducted provately between yoruself and Barry or Will and not on the forum.

Best Regards,

M

Barry.Oglesby

flutered wrote: »

as i left school at 12 it is impossible for me to do so, but from ones groin to ones throat is the most important area.

Okay well then lets try again. Explain in any number of words characters or pictures what core strength is.

As regards groin injuries, I'm going to start a new thread about that.

flutered

sorry but i am not going down that road, one has to assume as you have a website up and running you know what i am on about, if you do not know then why should i or any one else for that matter educate you.

Barry.Oglesby

flutered wrote: »

sorry but i am not going down that road, one has to assume as you have a website up and running you know what i am on about, if you do not know then why should i or any one else for that matter educate you.

You misunderstand. I'm not looking to be educated, I'm looking for you to back up your contention that "core strength is no.1" with some kind of basis in fact or in experience. If I left that contention unchecked, then some people would go away thinking it's all you need to get by for GAA. It's not.

So pretty please, I'll ask again for the third time. Explain what you mean by core strength. What would be best would be to explain how and why you should train it.

flutered

i never said that core strenght is all that is needed, training for any particular sport involves all areas of the body, many forget that the mind has a massive influence also, i regretfully have to say that mine is not for picking.

Barry.Oglesby

flutered wrote: »

i never said that core strenght is all that is needed, training for any particular sport involves all areas of the body, many forget that the mind has a massive influence also, i regretfully have to say that mine is not for picking.

Thank you for trying to sound like Yoda. Core strength you need. I think I'll live without delving deep into the recesses of your mind.

Looks like you're not going to answer a relatively simple question. But then it's probably easier just to make a statement and not back it up with any in depth knowledge.

TommyKnocker

Doesn't look like this thread is going anywhere good so "Closed for Business"


M