GAA National Coaching Conference 2004 How to design a resistance training programme Dr Kieran Moran Centre for Sport Science and Health Dublin City University

GAA National Coaching Conference 2004

How to design a resistance training programme

Dr Kieran MoranCentre for Sport Science and HealthDublin City University

Physical attributes are important:- prevent injury

- high capacity to train

- performance success

“If players want to reach higher levels of performance, they need to have developed appropriate physical capacities”

“If players want to reach elite levels of performance, they need to have developed appropriate elite physical capacities”

To design an effective training programme:

understand the principles of training (7)

understand programme design (4 steps)

- knowledge of exercises

Principles of training:

1. Progressive overload

2. Multilateral (general) development

3. Specificity

4. Variability

5. Rest - regeneration - balance

6. Periodisation (planning)

7. Individualisation

1. Progressive overload

The body is the most amazing adaptive (biological) machine

Appropriate stress (load)

Relative adaptation

Further adaptationIncreased

relative stress

load, speed of lift, number of reps or sets, rest period

Overload:

Multilateral development

Basic levels of foundation for strength of all major muscles and joint actions

2. Multilateral (general) development

Specific development

Elite development

3. Specificity

The adaptations will be specific to the characteristics of the training program

The training you do should be highly related to the needs of your sport and the individual

The exercises you do should use the muscles and (similar) actions used in the sport ----- transfer to sports performance

Aim: body checking capacity

! Perform bicep curls

! Perform 100 obliques/sit ups

4. Variability

Frequent alteration of the exercise is necessary to:

- prevent stagnation

- prevent player de-motivation

- prevent over training

** variability with specificity **

** variability with specificity **

Squat

Same muscles used in varied ways

LungePower clean

5. Rest - regeneration - balance

Adaptation requires appropriate rest and regeneration

Balance: between opposing muscle groups- body posture- joint integrity- injury (muscle tear)

6. Periodisation (planning)

‘Systematic planning of a training programme’

‘Maximisation of physical capacities’

? What muscle attribute/capacity do we need ?

Power …... Power - Endurance

7. Individualisation

Programme should be based on the needs of the athlete

What they need to improve

Relative to their current physical capacity (% 1RM)

! Time availability

! Commitment to other team training

4 steps to training programme design

Step 1: Identify the competition phase and the subsequent training phases

N D J F M A M J J A S OChampionship

Preparatory(Pre-season)

Competitive Season Transition

N D J F M A M J J A S ONational League Championship

Preparatory 1 Competitive season 1 P2 Competitive season 2 Transition

Step 2: Identify the aim of the training phases

Generalstrength (G)

Maximumstrength(MxS)

Maximumpower(MxP)

Maintenanceof power/Power -

Endurance(M / PE)

Rest (R) Active Rest(AR)




G1 G2 MxS1 MxS2 MxP1 MxP2 MxP3 M / PE R AR


Generalstrength (G)

Maximumstrength(MxS)

Maximumpower(MxP)

Maintenanceof power/Power -

Endurance(M / PE)

Rest (R) Active Rest(AR)

N D J F M A M J J A S ONational League Championship

Preparatory 1 Comp. 1 P2 Competition 2 Transition

G1 G2 MxS MxP M / PE MxP M / PE R AR


Step 3: Identify the number of weeks and the number of training sessions




G1 G2 MxS1 MxS2 MxP1 MxP2 MxP3 M / PE R AR

3w 3w 4w* 4w* 5w* 3w 5w* 4w 4w 4w 5w 3w 4w3 3 3 3 2-3 2-3 2-3 1-2 1-2 1-2 1-2 0 1-2

Progression: % 1RM and when additional reps are possible

Specificity: phases are specific to facilitate power and power endurance

Variability: Regular change of loading, reps and exercises

Multilateral development: General strength

Rest: Sessions are at least 2 days apart, change in intensity (power), no training in 3 days prior to match

Periodisation:

Individualisation: % 1RM and flexibility in programme (# sessions)

Step 4: Identify the exercises and loading

Q. Free weights versus machine weights?

Q. Single joint versus multi-joint?

stabilising muscles

exercise variations

simulate sport actions

greater coordination

easier to max load

injury rehabilitation

Safer - beginners Some actions that free weights can’t mimic

Mainly, but not exclusively

Legs Arms Trunk

Hams curls* Knee Extensions* Tricep extensions* Bicep Curls* Sit ups Sit ups: feet upHip Flexors* Hip Extensors* Wrist extensions* Wrist flexions* Oblique curls Back ExtensionHip Abductor* Hip Adductors* Shoulder Press Bench Press Crunches Vsit&rotateLeg extensions Squats Seated rows Front raisers Jack Knife Jump twistsPower Cleans Lunges Lateral raisers Inclined B-press Russian twist Hip twistLateral Lunges Step Ups Lateral chest fly Lateral pull downCalf raisers Shoulder shrugs Straight arm pulls


General Strength DevelopmentDay 1 Lower Upper Trunk

A Squat Hip flex Sit ups~ 2 1B Step ups Bench press Obliques~ 1 1 1C Hamst curls SL press Back ext~ 2 1D Knee ext Upright rows Vsit&Rotate MB 1 1 1

50% 17% 33%Day 2

A Squat Seated rows Sit ups FR~ 1 1 1B SL calf raises Hip adductors Push up* 2 0.5 0.5C Hams curls Lateral fly Jack Knife* 1 1 1D Lateral squat Knee ext Obliques~ 2 1

50% 21% 29%

Day 3A Knee ext Shoulder press Sit ups FR 1 1 1B Clean SL calf raises Obliques~ 2 1C Forward lunge Lat. pull downs Back ext~ 1 1 1D SL press Hams curls Jump-twists 2.5 0.5

54% 17% 29%* These exercises are done on a Swiss ball~ These trunk (abdominal) exercises should be completed with a load

MB = Medicine Ball Ext = ExtensionsSL = Single leg Flex = FlexionsFR = Feet raised

x2

Squat

Hip Flex Sit ups

60-75% 1RM 10-12 reps

Goal No.Exercises

Load Tempo of lift No. Reps No. Sets Rest (betweensets)

Total Time

GS: Circuittraining

12 - 15 Bodyweight/light

moderate Continuous (work for30s)

3 circuits 3 – 4 minutes ~ 1 hour

GS: Weights 12 60-70% 1RM Lift: 1Lower: 2

10 – 12 (‘moderatelydifficult’)15 – 20: Trunk

2 sets 2 – 3 minutes 1 to 1 ¼ hrs

MaximumStrength (MxS)

11 80 – 90% 1RM Lift: max intentLower: 1

2 – 4 Extremelydifficult

3 sets 4 minutes 1 to 1 ¼ hrs

Maximumpower MxP1

11 70 – 80% 1RM Lift: max intentLower: max speed

4 – 6 Very difficult 3 sets 5 minutes 1 to 1 ¼ hrs

Maximumpower MxP2


8 – 10 Moderatelydifficult


Maximumpower MxP3

12 80 – 90% 1RM+

Plyom./ballistic

Lift: max intentLower: 1Max speed

3 – 4 with weight

6 – 8 Plyo/ballistic


Maintenanceand PowerEndurance

12 80 – 90% 1RM+

60-65% 1 RM


3 – 4 with weight

20 repetitions


Rest None

Active Rest Players should undertake physical activity on a recreational basis 1 – 2 times per week, where the heart rate is raised.


Maximum Power Development - Phase 1Day 1 Lower Upper Trunk

A Squat Sit ups MB Bench Press Side Throws MB 1 1 2B Lunge Back ext~ Knee ext 2 1C Step up Hip twsiter MB Seated Rows Side Throws MB 1 1 2

36% 18% 45%


A Squat Squat jump (15% 1RM) Sit ups throws MB 2 1B Bench Press MB Drop plyometrics (~10 kg) Back ext~ 2 1C Clean Double foot jumps x 4 Side Throws MB 2 1D Lateral raisers MB Vertical Toss (~10Kg) Hams curls 1 2

42% 33% 25%


A Squat Sit ups throws MB Bench Press Supine leg curls MB 1 1 2B Clean Back ext~ Knee ext 2 1C Step up Russian Twist MB Seated Rows Side Throws MB 1 1 2

36% 18% 45%

80% 1RM

60% 1RM

Combined: Heavy ------ plyometric/ballistic

80-90% 1RM 3-4 reps 10 Kg 6 - 8 reps

Max strength Plyometric / ballistic

80-90% 1RM 3-4 reps 6 - 8 reps

Max strength Plyometric / ballistic

Goal No.Exercises

Load Tempo of lift No. Reps No. Sets Rest (betweensets)

Total Time

GS: Circuittraining

12 - 15 Bodyweight/light

moderate Continuous (work for30s)

3 circuits 3 – 4 minutes ~ 1 hour

GS: Weights 12 60-70% 1RM Lift: 1Lower: 2

10 – 12 (‘moderatelydifficult’)15 – 20: Trunk

2 sets 2 – 3 minutes 1 to 1 ¼ hrs

MaximumStrength (MxS)

11 80 – 90% 1RM Lift: max intentLower: 1

2 – 4 Extremelydifficult


Maximumpower MxP1


4 – 6 Very difficult 3 sets 5 minutes 1 to 1 ¼ hrs

Maximumpower MxP2


8 – 10 Moderatelydifficult


Maximumpower MxP3

12 80 – 90% 1RM+

Plyom./ballistic


3 – 4 with weight

6 – 8 Plyo/ballistic


Maintenanceand PowerEndurance

12 80 – 90% 1RM+

60-65% 1 RM


3 – 4 with weight

20 repetitions


Rest None

Active Rest Players should undertake physical activity on a recreational basis 1 – 2 times per week, where the heart rate is raised.


Variations for children:

Children can benefit from resistance training

Appropriate instruction - resistance training is safer than match training/play

Early education can lead to life long training

** The less biologically mature, the less the volume and intensity **

** Even if biologically mature enough, do not use machines if they do not fit **

Progression based on biological age:

8 - 10:

Resistance: Body weight, elastic tubing, swiss ball

Multilateral development

Emphasise work on trunk muscles, but do not place weights on the spine

Plyometrics: skipping, short hops with jumps and twists.

Use circuit training


11 - 13:

Resistance: Add dumbbells

Emphasise work on trunk muscles, but do not place weights on the spine

Plyometrics: [on padded mat] Longer hops and bounds, box jumps (< 20cm), Jumps with tucks and twists. Upper body medicine ball use. Emphasise speed not height/distance.

Introduce more complex lifts and single joint loading


14 - 15 (post puberty):

Increase volume and load (but not > 80% 1RM)

Plyometrics: Adult based but increased loading must be controllable. Do not excessively load until 18/19

Introduce exercises that load the spineUse sports specific exercises

16 +: Move to have involvement in adult player programme

As an example, if a player can lift 40Kg 5 times:1. In the first column locate the weight lifted (40Kg)2. Read across to the column with the heading 5 (the number of repetitions completed)3. The 1RM is estimated to be 46kg

Kg / Lbs 1 2 3 4 5 6 7 8 9 105 5 5 5 6 6 6 6 6 6 7

7.5 8 8 8 8 9 9 9 9 10 1010 10 11 11 11 11 12 12 13 13 13

12.5 13 13 14 14 14 15 15 16 16 1715 15 16 16 17 17 18 18 19 19 20

17.5 18 18 19 19 20 21 21 22 23 2320 20 21 22 22 23 24 24 25 26 27

22.5 23 24 24 25 26 27 27 28 29 3025 25 26 27 28 29 30 30 31 32 33

27.5 28 29 30 31 31 32 33 34 35 3730 30 32 32 33 34 35 36 38 39 40

32.5 33 34 35 36 37 38 39 41 42 4335 35 37 38 39 40 41 42 44 45 47

37.5 38 39 41 42 43 44 45 47 48 5040 40 42 43 44 46 47 48 50 52 53

42.5 43 45 46 47 48 50 51 53 55 5745 45 47 49 50 51 53 54 56 58 60

Estimating your 1 RM

GAA National Coaching Conference 2004

How to design a resistance training programme

Dr Kieran MoranCentre for Sport Science SupportDublin City University

Documents

GAA National Coaching Conference 2004 How to design a resistance training programme Dr Kieran Moran Centre for Sport Science and Health Dublin City University