Strength and Conditioning

DuncanDoughnut · 03-01-2011 2:46am #1

Hi people, I'm trying to make out a plan for a bit of strength and conditioning training but I'm unsure as to whether have separate days for separate body areas, e.g. Monday = arms and back, or instead have 3 days a week workouts using more or less all the main muscle groups. I've come across a load of ****e saying its better to isolate areas, but for a G.A.A. player surely it's more important to work all the body? I'd be delighted to hear some opinions on this, thanks.

ScareGilly · 03-01-2011 2:53am

I'd say mainly compound lifts. Deadlift, Squats, Pull ups, Bench Press, Military Press, and Dips.. Stay away from isolation machines unless you really need to use them.

DuncanDoughnut · 03-01-2011 2:56am

thanks yea thats what i was thinking, but its mainly gonna be done at home so i wont be at any isolation machines anyway

ScareGilly · 03-01-2011 3:11am

Also check out some of the posts in the fitness forum, they should be some help

keane2097 · 03-01-2011 3:12am

ScareGilly wrote: »

I'd say mainly compound lifts. Deadlift, Squats, Pull ups, Bench Press, Military Press, and Dips.. Stay away from isolation machines unless you really need to use them.

This.

Also, ask in the fitness section IMO, not here.

Some of the fitness, strength training etc advice I've seen given on the GAA forum in the past has been extremely misguided.

Check out posts by people like Transform on the fitness forum for best results.

DuncanDoughnut · 03-01-2011 8:46pm

thanks lads sound advice!

eroo · 03-01-2011 9:45pm

Avoid split body routines as they are used mostly for building muscle mass in a training cycle.

Focus on lifts such as squat, deadlift, bench press, barbell shoulder press and pull ups. Change things up every 4-6 weeks i.e. Front Squat, Straight leg deadlift, Dumbbell Bench press, dumbbell shoulder press and bent over rows.

2-3 total body sessions a week work well alongside conditioning sessions.