Individualising Team Sport Conditioning:

Your typical #GAA athlete can be grouped into 3 physiological locomotor types:

♦️Endurance Profile (slow twitch fibres)
♦️Speed Profile (fast twitch)
♦️Hybrid Profile (mixed)

First profile athletes, then apply suitable HIIT methods. Image
How do we group the athletes ? By applying concepts of the Anaerobic Speed Reserve.

Divide Maximal Sprinting Speed
by
Maximal Aerobic Speed to get your player profile.

e.g.
9 m/s ➗ 5 m/s = 1.8

<1.7 = Endurance Profile
>1.9= Speed Profile
1.8-1.9= Hybrid Profile Image
♦️Endurance Profile 🫀🫁

Top of time trials and fitness tests & can run all day on the GAA field. Their top end speed will not be as high as other players. Tend to play the middle 8 positions.

Optimal conditioning methods:
Long HIIT 2-4 min runs, threshold runs, steady state. Image
Speed Profile 🧨

Known for their ability to accelerate & high top speeds, not endurance. May be players who gravitate to the full forward/back line.

Optimal conditioning methods are HIIT methods:
Repeated Sprint Training, Extensive & Intensive Tempo, Sprint Interval Training. Image
These athletes are fast twitch dominant with a larger difference between max sprint speed and max aerobic speed = a large Anaerobic Speed Reserve.

Short HIIT intervals of 10-30s with a work:rest of 1:1 or 1:2 can also be useful.

It is best to use a % of the athletes ASR. ⏭️ Image
Hybrid Profile 🏃🏻💨

Combining a mix of speed and endurance-fast but can run all day too. Often a half forward or half back.

All conditioning methods will benefit this athlete group, particularly Short HIIT Intervals, but also RST, longer intervals & even steady state runs. Image
We know that we should train athletes weaknesses. But at what cost ? If we focus too much on improving these weaknesses, it may be to the detriment of that athletes strengths, and remember it’s the strength that gives the athlete their signature quality. ImageImage
For more information on Physiological Profiling give @Gareth_Sandford and the guys at @hiitscience a follow.

Great article on applying the concept of ASR 👇🏻

hiitscience.com/applying-anaer…

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More from @strength_gaa

Apr 7
Minimum Effective Dose Research for Strength & Endurance Maintenance 🔬
——————————————

Hard to build ➕➕➕

Easy to maintain ➕

If you know how to manipulate volume, intensity & frequency ✔️
——————————————

Great paper by @inigomujika_en & co. authors

🧵of takeaways 1/5 👇🏻
Strength Recommendations:🏋🏻‍♀️

You can reduce frequency from x2-3 per week to x1 per week as long as you keep exercise intensity high ➕➖

As little as one intense set per exercise can be enough.

You may actually improve strength if you maintain volume too ➕➖

2/5
Endurance 🫁 🏃‍♀️

You can drop frequency from 3 sessions p/week & maintain VO2 max with 2 sessions p/week as long as exercise volume & intensity are maintained ➕➖

If you drop volume by 66% then you must maintain both exercise frequency & intensity (+80% HR MAX)

3/5
Read 6 tweets
Apr 6
On pitch S&C tips to reduce groin injuries in #GAA:

▫️Implement Isometric Exercises such as the Copenhagen Plank that target the adductors.

▪️Protocol:
-3 sets of 10s holds on each leg
-Twice per week
-Add 5s each week
-Long term target is 1x60s per leg

#IrishSC #Strength Image
▪️Another option is the Isometric Ball Squeeze (easily use an O’Neills ball)

▫️Protocol: 3 sets of 5s building to 3 sets of 30s of a max isometric contraction. Add 5s per week.

(Ball between knees at 45° gives you the best bang for buck)
~Credit @AdamVirgile

#IrishSC #GAA Image
After Hamstring Injuries in GAA, athletic groin pain is the most common cause of concern for all players & coaches.

1/4 GAA athletes will suffer from hip/groin pain in their careers.

Bear in mind that strengthening specific muscles is only one aspect that may reduce injuries❗️
Read 5 tweets
Mar 13
Increasing Jumping Ability in #GAA ?

🔼 Force: using vertically orientated strength training, high depth jumps, heavy loaded jumps

🔼 Rate of force: moderate loaded jumps, dynamic barbell work

🔼 Increase Velocity: unloaded jumps, assisted jumps

🔄 Optimise Body Fat

1/7 🧵
⬆️ Force
Beginners will jump higher simply by getting (structurally) stronger - muscles at the ankle, knee & hip will coordinate to produce more force.

General bilateral & unilateral strength exercises like squats, step ups & split squats will be beneficial initially
2/7
But all athletes will eventually reach a plateau with vertical jump gains from strength training.

Targeted methods can then be introduced to increase vertical jump:

-Ballistic exercises like hang cleans & jump squats to ⬆️ Rate of Force

-BW Jumps & plyometric training

3/7
Read 8 tweets
Feb 27
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.
Read 5 tweets
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
Feb 7
S&C Tip for Hurling & Camogie ⚾️

Throwing shares the same neuromuscular pathway as Striking, so one way to improve rotational power when striking a sliotar is using Med Ball Rotational Throws.

Progress from static to dynamic positions: seated-standing-stepping

#GAA

🧵1/4 ImageImage
Other exercise to target the Transverse plane (rotational) :

-Half Kneeling Cable/Banded Chops & Lifts
-Rotational Lunges (sandbag)
-Rotational Press (Landmine)
-Rotational Deadlift-to-Press (Landmine)
-Light DB Viper Press

#T-Spine
#Axis
#StickOrTwist?
#SportSpecific 🚨 Image
By using rotational exercises we develop kinetic sequencing; initiating force through the lower body body, and transferring it to the upper body in the direction of the ball.

But remember to follow a balanced programme, and include the usual general movement patterns ⤵️ #GAA Image
Read 5 tweets

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