Preparing for Football Season

tim3115

I know the Gaelic season doesn't start back till next year but I was planning on training now, so I'd be reasonably fit for the start.

I was thinking of doing something along the lines of this -> Schedule I know it says 60 yard dash and all, but it has some interesting elements. Is it possibly too much for this time of year? Would anyone recommended changing some of the schedule?


For the strength training, I have a set of dumbbells at home so I'll just use them. I was going to incorporate some ab work as well if needed.

tim3115

Oh and what foods would be good for this approach.


Thanks.

zAbbo

Not sure on some of this, but if you were serious, maybe a personal trainer might help?

Somone mentioned here before about interval based sprint training to help increase short range speed.

joc_06

first things first, realise that almost all field sports are mainly anaerobic activities. rugby soccer gaa even cricket are sports where you are mostly inactive or jogging. then every few mins you have an at most 10 sec burst of sprinting/tussling/whatever at 100%

So this program is basically perfect for a gaa player. Its not original and copies a lot from other great coaches but if you follow it you will see significant progress next yr.

Another thing you must realise is the shorter the race the less you need to run it. you must go elsewhere to develop the power and strength for a 60 yard sprint. namely the weightroom. the routines they've outlined are very good and the resistance plyometric combo is relatively new but very speed specific. A set of dumbells just wont cut it. join a good gym and learn proper technique.

Also unless you are training like 10x a week there is never too much. i reckon 3x a week is grand for weightlifters but when you are trying to lift and run you must do 5x or 6x

search for good diet. theres loads here and online

tim3115

Thanks for the response lads.

I might opt to do a less intensive training schedule for the start, like for the first few weeks just concentrate on the 5k and improving on that. Then come November, try and improve the sprinting aspect.

Joining a gym is really not an option for me this year anyways, maybe early next.

I thought you could only work a muscle group every second day? I only know about 5/6 different exercises with the dumbbells, so I'm limited in that regard.

joc_06

tim3115 wrote:

I thought you could only work a muscle group every second day? I only know about 5/6 different exercises with the dumbbells, so I'm limited in that regard.

Not true at all unles you're a bb'er

running are full body moevements and requires strength and agility in all directions at any given time. So its very rare that id prescribe an isolated exercise for anyone in field sports.

You can do squats with dumbells but really unless you have a barbell and rack you're at a huge disadvantage.