Horizontal Pushing in #GAA

Athletes competing in Gaelic Games need to effectively transfer energy through the kinetic chain.

Done right, horizontal pushing can develop a great deal of foundational upper body strength and can enable GAA athletes to produce more power.

🧵⤵️
Bench pressing can get a bad rap, due to being over-emphasised, poorly executed and not part of a balanced programme that should develop the shoulder in many ways & planes of movement.

But if programmed appropriately, it can be hugely beneficial for all #GaelicGames athletes.
Bench pressing is excellent for #Hurling & #Camogie athletes as it directly targets muscles that generate power during sliotar striking.

Bench press strength is also highly correlated with striking velocities,as the pectoralis major is highly activated during the down swing.
But don’t discount the benefits of the humble push-up too, a closed chain exercises that allows the scapula to move freely, unlike during the bench press.

Don’t be afraid to load up heavy, it’s not uncommon for athletes to rep 1/3 of body weight for 5+ reps.

#StrengthTraining

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More from @strength_gaa

Feb 26
80% of S&C programmes can be the same.

Human anatomy is the same, all athletes have muscles

Athletes need to use muscles to produce dynamic movements in order to play their sport

The 20% difference will be specific to the needs analysis of

-The Sport
-The Athlete

#GAA Image
Analyse the needs of the sport:

What competition level- Amateur/professional?

What are the key movement patterns of the sport- sprinting, lateral shuffling, jumping?

What are the speeds of movement? Total distances? % Time spent in activity?

What are common injuries? Image
Athletes needs:

What’s their position?
What’s their strengths and weaknesses-speed, power, strength, mobility ?
What’s their injury history, body mass, body fat ?

#GAA #StrengthAndConditioning
#Performance Image
Read 4 tweets
Jan 8
HIIT Intervals for GAA athletes, without doing time trials?

Enter 10-20-30 HIIT, designed by Jens Bangsbo, a Danish soccer sport scientist.

Run easy for 30s
Run hard for 20s
Run fast for 10s

That’s 1 minute. Repeat for 4 mins. Walk 2-3 mins. Repeat for 3 sets.

#HIIT

👇🏻 ImageImage
Scientific Research has shown this Fartlek protocol to be effective.

Anaerobic ✔️
Aerobic ✔️
Neuromuscular ✔️

Jog for 30s @30% intensity
Run hard for 20s @60% intensity
Run fast for 10s @90% intensity

#GAA #Fitness #Conditioning

👇🏻 Image
Sample progression

3 sets of 4 mins
3 sets of 5 mins
4 sets of 4 mins
3 sets of 6 mins
4 sets of 5 mins
3 sets of 7 mins

You can also adjust rest periods from 3 mins to 2 mins.

Don’t let the simplicity of the session fool you, these are tough “red-zone” sessions. Image
Read 5 tweets
Dec 31, 2021
A lot of exercises GAA players do are “north-south”, up down, sagittal plane exercises- think squats, deadlifts, RDLs ↕️

Train cross-country, “east-west”and include more frontal plane exercises ↔️

-Lateral Squats, Lunges, Step-ups
-Lateral Sled Drag Crossovers

#GroinHealth ImageImage
Some lateral or 45° jumps and plyos can be useful, especially for goalkeepers Image
A nice Side Lunge variation is to utilise a resistance band ImageImage
Read 4 tweets

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