Treadmill Tempos during inclement weather ❄️

•Set Incline to 1.5%
•5 min warmup at steady state pace
•Set Treadmill to 18-20km/h
•Run 30s on 30s off for 6-10 reps
•Safely straddle belt
•2-4 sets
•2-3 min rest between sets

If you don’t have a treadmill then ..👇🏻

1/4 Another option is in-place running, also called Tethered Running, using a resistance band (tether).

2/4

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. 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

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

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 ▪️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

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

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.

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 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?

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 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 🚨

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

👇🏻 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

👇🏻

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 Some lateral or 45° jumps and plyos can be useful, especially for goalkeepers