Fitness and Strength for Gaelic Football and Hurling

Picto97

Im 15 and i play Gaelic football and hurling at u16 level.im very small for my age and pretty light too.i also am not that fit.I was wondering does anyone have any tips or workouts that would make me stronger and fitter

Pride Fighter

OP you had 2 threads one for football and one for hurling, I deleted one and people can put their queries in here for both. Would be a lot better I'd say.

Pride Fighter

Picto97

thanks pride fighter

Pride Fighter

You can also try the fitness forum as well, could get more answers there. It is at the following link. http://www.boards.ie/vbulletin/forumdisplay.php?f=252

ciarriaithuaidh

Picto, at your age, I'd recommend starting off on exercises with your own body-weight as resistance maximum. Find somewhere to do chin ups (both overhand & underhand grip), do push ups (clap push-ups also), boxing is good to strengthen your arms...stuff like that.

When you get stronger then move onto doing bicep curls, bent over rows and all that. If there's anyone in your club or a nearby gym get them to show you the proper way to do these exercises from the start if possible or google it.
Core strength is a huge part of conditioning for football, so work plenty of core exercises into your regime over time.
Lastly, don't kill yourself. Weight/strength training can be good for you, but you don't want to overtrain at your age either.

teednab-el

Picto97 wrote: »

Im 15 and i play Gaelic football and hurling at u16 level.im very small for my age and pretty light too.i also am not that fit.I was wondering does anyone have any tips or workouts that would make me stronger and fitter

Boxing or MMA would be brillant for strength but also increase your cardio workout. 100m sprints are more valuable to you in GAA than long distance running but both are excellent for fitness.

Henno30

If you have access to weights, then bench press, squats, deadlift, shoulder press, and rows will increase your all round strength quite quickly. These are compound lifts that engage and exercise the major muscle groups in your body. If you don't have access to weights then you need to look up 'bodyweight training'.

Either way you need to eat more protein, healthy fats, and carbs. If you want to get bigger you have to eat more.

Getting stronger and building muscle is very achievable once you have a basic program. If you've any more questions (which you should have if you're serious) just ask.

Picto97

i have got 2 4kg dumbells at home so i can do lifting with them.could you help design a programme for me?

bruschi

Henno30 wrote: »

If you have access to weights, then bench press, squats, deadlift, shoulder press, and rows will increase your all round strength quite quickly. These are compound lifts that engage and exercise the major muscle groups in your body. If you don't have access to weights then you need to look up 'bodyweight training'.

Either way you need to eat more protein, healthy fats, and carbs. If you want to get bigger you have to eat more.

Getting stronger and building muscle is very achievable once you have a basic program. If you've any more questions (which you should have if you're serious) just ask.

being honest here, I think that is awful advise for a 15 year old, who by his own admission is very small and light and also admits to being unfit. They should not be going near heavy weightlifting training without first getting their cardio and core strength up to a level to move on to the heavier weights. Its sound advise for someone older who already has developed and needs to regain fitness.

I see it the whole time, young lads try do too much too soon, and have completely the wrong technique and its of no benefit to them. ciarriaithuaidh has the right idea, start off on your own weight and do simple exercises to develop a core strength that will give a base to then move onto the heavier and more serious weightlifting exercises.

Picto, my own advise would be to look up core exercises, squats, lunges, planks, sit ups, etc and work on that first. The dumbbells are enough of a weight type to be using for weight lifting at this stage in your development. Once you get your core techniques right and you can feel a progression in your body, add in the dumbells to your workout, do your squats holding dumbbells, lunges etc.

nice_guy80

bodyweight exercises are the way to go lad

chest
push ups
hindu push ups

back
pull ups
chin ups
horizontal pull ups

legs
forward and reverse lunges
squats
single leg squats
split squats
single leg deadlift (with reach)
calf raises (on step)

core work
plank
side plank
russian twist with ball
bridging
broomhandle twist