Sample Programs for Na Fianna Senior Hurling GPP Article

Block A Linear Speed and Multi Directional Drills - Program No: 1 (Work Capacity)Name: Sean BurkeBlock A: Week 1-3Day 1&5: Linear Day Day 3: Multi-Directional DayFoam Roll:

- Quads- TFL & IT Band- Adductors- Hamstrings- Calves- T-spine (chin tucked)- Lats- Pecs (Medball)

Tennis ball/ Sliotar- Feet- Glutes (cross leg)

Time: 5mins

Foam Roll:- Quads- TFL & IT Band- Adductors- Hamstrings- Calves- T-spine (chin tucked)- Lats- Pecs (Medball)


Time: 5minsFMS Weak Link – Active Straight Leg Raise Correction x1-2:AIS – Quads x6 BreathesAIS Hamstrings x 12Supported Leg Lower x12Toe Touch Progression x6 Each SideDeadlift Patterning w/stick x12Time: 10mins

FMS Weak Link – Active Straight Leg Raise Correction x1-2:AIS – Quads x6 BreathesAIS Hamstrings x 12Supported Leg Lower x12Toe Touch Progression x6 Each SideDeadlift Patterning w/stick x12Time: 10mins

Dynamic Warm Up – Linear:Knee HugHeel Butt & ReachOverhead Reverse Lunge WalkInchwormSpidermanStraight Leg WalkBackward Reaching Single Leg Deadlift walkA-SkipHigh KneesHigh HeelsStraight Leg SkipBackpedalBuild Ups (25%/50%/75%/100% @10m)x4Time: 10mins

Dynamic Warm Up – Multi-Directional:Knee Hug/Heel Butt into Lateral LungeLateral A-WalkLateral A-SkipLateral Crossover SkipLateral Crossunder SkipLateral Shuffle (stay low)CariocaLateral Crawl w/Push Up x5Dynamic Hip Turns x20secsAcceleration-Deceleration into Athlete Stance x5

Time: 10mins

Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Jumps/Hops (NCM):Day 1: Single Leg Hurdle Hops w/stick Landing 3x5 Each LegDay 5: Linear Hurdle Jumps 3x5

Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Hops (NCM):Day 3: 1 Leg Lateral/Medial Hurdle Hops w/stick Landing 3x3 Each Leg

Rest Interval: 60secs Rest Interval: 60secsA2: Med Ball Throws (NCM):Day 1: Horizontal Chest Throw – Overhand 3x5Day 5: Underhand Overhead Backwards Throw 3x5Time: 10mins

A2: Med Ball Throws (NCM-Single Response):Day 3: Standing Rotational Throw 3x5

Time: 10minsRest Interval: 60secs Rest Interval: 60secsLinear Speed:10m Accelerations 1x6

Time: 10mins

Multi-Directional Drills:5m – Shuffle w/ deceleration 1x3 (Each Side)5m – Crossover w/ deceleration 1x3 (Each Side)5m – Directional Step w/deceleration 1x3 (Each Side)Time: 10mins

Rest Interval: 60secs/Reps Rest Interval: 30secs/Reps, 2mins Sets

Block A:Day 1: Strength Section:

ExercisesSets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Week 1 Week 2 Week 3Power (Strength-Speed):

A1: Hang Clean 3x5 3x5 3x5

Rest Interval: 180secsA2: A.I. Stretch: Hip Flexor/ Quad Stretch

2x8 2x8 2x8

Strength:B: Trap Bar Deadlift 3x5 3x5 3x5

Rest Interval: 120secsCircuit 15-20RM: 30min 30mins 30minsC1: Goblet RFE Split Squat 6x

30:306x

35:256x

40:20C2: 3PT DB Row – Neutral Grip

6x30:30

6x35:25

6x40:20

C3: BB RDL – Pronated Grip 6x30:30

6x35:25

6x40:20

C4: Flat 1 Arm DB Press – Neutral Grip

6x30:30

6x35:25

6x40:20

C5: Plank 6x30:30

6x35:25

6x40:20

Rest Interval: 0secs


ExercisesSets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg




2x8 2x8 2x8

Strength:B: Bench Press 3x5 3x5 3x5

Rest Interval: 120secsCircuit 15-20RM: 30min 30mins 30minsC1: Trap Bar Deadlift 6x

30:306x

35:256x

40:20C2: ½ Kneeling 1 Arm Overhead Press – Neutral Grip

6x30:30

6x35:25

6x40:20

C3: DB Goblet Reverse Lunge 6x30:30

6x35:25

6x40:20

C4: TRX Rows – Neutral Grip 6x30:30

6x35:25

6x40:20

C5: Side Plank 6x30:30

6x35:25

6x40:20



ExercisesSets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg




2x8 2x8 2x8

Strength:B: Chin Up – Supinated Grip 3x5 3x5 3x5

Rest Interval: 120secsCircuit 15-20RM: 30min 30mins 30minsC1: Goblet Squat 6x

30:306x

35:256x

40:20C2: TRX Row – Alternating Grip

6x30:30

6x35:25

6x40:20

C3: 1 Arm KB Single Leg Deadlift

6x30:30

6x35:25

6x40:20

C4: Push Up 6x30:30

6x35:25

6x40:20

C5: Plank 6x30:30

6x35:25

6x40:20


Block A Recovery Session:

Day 2: Linear Day Day 4: Multi-Directional DayDynamic Warm Up – Linear:Knee HugHeel Butt & ReachOverhead Reverse Lunge WalkInchwormSpidermanStraight Leg WalkBackward Reaching Single Leg Deadlift walkA-SkipHigh KneesHigh HeelsStraight Leg SkipBackpedalTime: 10mins


Time: 10mins

Days 2 & 4:Tempo Runs:

ExercisesWeek 1 Week 2 Week 3

A: Tempo Runs 100m @75% - Run in 20-22sec

18x100m

20x100m

22x100m

Rest Interval: Walk

Functional Movement Screen Scoring Sheet

Name: Sean BurkeDate: 16/12/12APPENDIX B:

Test Score Final Total CommentsDEEP SQUAT 2 2

HURDLE ST. LHURDLE ST. R

2/2 2

IN-LINE LUN. LIN-LINE LUN. R

2/2 2

SHO. MOB. LSHO. MOB. R

3/3 3 Hand – 8

ASLR LASLR R

2/2 2

TSPU 2 2

ROT. STAB. LROT. STAB. R

2/2 2

Total: 15

Ultimate Performance Testing SheetDate16/12/12

Name: Sean Burke

Age: 20

Weight: 84kg

Height: 6’

BF%: 10.47%Area: Average Score1). Tricep 102). Subscap 93). Pec 84). Mid-axillary 65).Abs 156). Suprailiac 87). Thigh 19

Speed & Agility Tests:Test Score

10m Sprint Right 1.84


5-10-5 Left 5.13

Power Tests:(Speed-Strength)Test Score

Counter Vertical Jump

22.5

Non-Counter Movement Jump

20

Strength Tests:Deadlift 1RM: 160kgBench 1RM: 80kgChin Up x AMAP: 7

Aerobic Capacity:Yo-Yo Intermittent Recovery Test Level 2: 600m

Block A Linear Speed and Multi Directional Drills - Program No: 3 (Hypertrophy)Name: Peadar O’LaoireBlock A: Week 1-3Day 1&5: Linear Day Day 3: Multi-Directional DayFoam Roll:



Time: 5mins



Time: 5minsFMS weak link – Rotary Stability x1-2:Quadruped Rock back w/Stability Ball x12Quadrant Rolling – Work Weakest Quadrant(s)Time: 10mins

FMS weak link – Rotary Stability x1-2:Quadruped Rock back w/Stability Ball x12Quadrant Rolling – Work Weakest Quadrant(s)Time: 10mins



Time: 10mins

Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Jumps/Hops (NCM):Day 1: Single Leg Hurdle Hops w/stick Landing 3x5 Each LegDay 5: Linear Hurdle Jumps 3x5

Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Hops (NCM):Day 3: 1 Leg Lateral/Medial Hurdle Hops w/stick Landing 3x3 Each Leg

Rest Interval: 60secs Rest Interval: 60secsA2: Med Ball Throws (NCM):Day 1: Horizontal Chest Throw – Overhand 3x5Day 5: Underhand Overhead Backwards Throw 3x5Time: 10mins

A2: Med Ball Throws (NCM-Single Response):Day 3: Standing Rotational Throw 3x5

Time: 10minsRest Interval: 60secs Rest Interval: 60secsLinear Speed:10m Accelerations 1x6

Time: 5mins

Multi-Directional Drills:5m – Shuffle w/ deceleration 1x3 (Each Side)5m – Crossover w/ deceleration 1x3 (Each Side)5m – Directional Step w/deceleration 1x3 (Each Side)Time: 10mins

Rest Interval: 60secs/Reps Rest Interval: 30secs/Reps, 2mins Sets


ExercisesSets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Week 1 Week 2 Week 3 Week 4Power (Strength-Speed): DeLoad

A: Hang Clean 3x5 3x5 3x5

Rest Interval: 180secsStrength:B: Trap Bar Dead Lift 4x6 4x6 3x5

Rest Interval: 120secsTri-Set:C1: 3PT DB Row – Neutral Grip

4x8-10 4x8-10 2x8-10

Rest Interval: 30secsC2: Incline DB Press – Neutral Grip

4x8-10 4x8-10 2x8-10


C3: Plank Row 3x5 3x6 2x7


Day 3: Strength Section:

ExercisesSets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Week 1 Week 2 Week 3 Week 4Power (Strength-Speed) DeLoad


Rest Interval: 180secsStrength:B: Bench Press 4x6 4x6 3x5

Rest Interval: 120secsTri-Set:C1: TRX Rows – Alternating Grip

4x8-10 4x8-10 2x8-10

Rest Interval: 30secsC2: BB RFE Split Squat 3x8-10 3x8-10 2x8-10


C3: Side Plank 3x2x10secs

3x3x10secs

2x4x10secs



ExercisesSets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg



Rest Interval: 180secsStrength:B: Chin Up – Neutral Grip 4x6 4x6 3x5

Rest Interval: 120secsTri-Set:C1: ½ Kneeling 2 Arm DB Curl & Press – Neutral Grip

4x8-10 4x8-10 2x8-10

Rest Interval: 30secsC2: 1 Arm 1 Leg SLDL 3x8-10 3x8-10 2x8-10


C3: Plank Row 3x5 3x6 2x7


Block A Recovery Session:Day 2: Linear Day Day 4: Multi-Directional DayDynamic Warm Up – Linear:Knee HugHeel Butt & ReachOverhead Reverse Lunge WalkInchwormSpidermanStraight Leg WalkBackward Reaching Single Leg Deadlift walkA-SkipHigh KneesHigh HeelsStraight Leg SkipBackpedalTime: 10mins


Time: 10mins


ExercisesWeek 1 Week 2 Week 3


12x100m

14x100m

16x100m

Rest Interval: Walk


Name: Peadar O’LaoireDate: 15/12/12APPENDIX B:



2/2 2/2


2/2 2/2


3/36/5

3 Hand - 8

ASLR LASLR R

2/2 2

TSPU 3 3


2/3 2

Total:

Ultimate Performance Testing SheetDate: 15&16/12/12

Name: Peadar O’Laoire

Age: 27

Weight: 66kg

Height: 5 10’

BF%: 7.48%Area: Average Score1). Tricep 72). Subscap 103). Pec 44). Mid-axillary 75). Abs 106). Suprailiac 57). Thigh 8




5-10-5 Left 5.37



23


22

Strength Tests:Deadlift 1RM: 150kgBench 1RM: 82.5kgChin Up x AMAP: 19


Block B Linear Speed and Multi Directional Drills - Program No: 4 (Strength)Name: Sean BurkeBlock B: Week 4-7Day 1&3: Linear Day Day 5: Multi-Directional DayFoam Roll:



Time: 5mins






Dynamic Warm Up – Multi-Directional:Knee Hug/Heel Butt into Lateral LungeLateral A-WalkLateral A-SkipLateral Crossover SkipLateral Crossunder SkipLateral Shuffle (stay low)CariocaLateral Crawl w/Push Up x5Acceleration-Deceleration into Athlete Stance x5Dynamic Hip Turns x5 Each side

Time: 10mins

Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Jumps/Hops (Elastic):Day 1: Linear Hurdle Jumps w/bounce 3x5Day 3: Single Leg Hurdle Hops w/bounce 3x5 Each Leg

Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Hops (Elastic):Day 5: 1 Leg Lateral/Medial Hurdle Hops w/bounce 3x3 Each Leg

Rest Interval: 60secs Rest Interval: 60secsA2: Med Ball Throws (CM):Day 1: Horizontal Chest Throw – Overhand 3x5Day 3: Underhand Overhead Backwards Throw 3x5Time: 10mins

A2: Med Ball Throws (CM-Single Response):Day 5: Standing Rotational Throw 3x5

Time: 10minsRest Interval: 60secs Rest Interval: 60secsLinear Speed (Day 3 Only):Day 3: 10m Accelerations 2x5 – Wk 1-3, 1x5 – Wk 4

Time: 15mins

Multi-Directional Drills:N/A

Time:Rest Interval: 60secs/Reps, 3mins Sets Rest Interval:

Block B:Day 1: Strength Section:

ExercisesSets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Week 1 Week 2 Week 3 Week 4Power (Strength-Speed): Deload

A: Hang Clean 4x3 4x3 4x3 OMIT


Strength:

B: Trap Bar Dead Lift 5x3 5x3 5x3 OMIT

Rest Interval: 180secsTri-Set:C1: 3PT DB Row – Neutral Grip

3x6-8 3x6-8 3x6-8 2x6-8


3x6-8 3x6-8 3x6-8 2x6-8

Rest Interval: 30secsC3: Plank Row 2x5 2x6 2x7 2x5



ExercisesSets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Week 1 Week 2 Week 3 Week 4Power (Strength-Speed) Deload



Strength:

B: Bench Press 5x3 5x3 5x3 OMIT

Rest Interval: 180secsTri-Set:C1: TRX Rows – Alternating Grip

3x6-8 3x6-8 3x6-8 2x6-8

Rest Interval: 30secsC2: 2 Arm DB 1 Leg SLDL 3x6-8 3x6-8 3x6-8 2x6-8


C3: FE Side Plank 2x2x10secs

2x3x10secs

2x4x10secs

2x2x10secs



ExercisesSets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Week 1 Week 2 Week 3 Week 4Power (Strength-Speed): Deload



Strength:

B: Chin Up – Supinated Grip 5x3 5x3 5x3 OMIT

Rest Interval: 180secsTri-Set:

C1: ½ Kneeling 2 Arm DB Curl & Press – Neutral Grip

3x6-8 3x6-8 3x6-8 2x6-8

Rest Interval: 30secsC2: BB/ or 2 Arm DB RFE Split Squat

3x6-8 3x6-8 3x6-8 2x6-8


C3: Plank Row 2x5 2x6 2x7 2x5


Block B:

Day 1 – Repeated Sprint Ability

Exercises DeloadWeek 1 Week 2 Week 3 Week 4

A: 50m sprints – 2PT Start 1x8 1x10 1x12 1x5

Rest Interval: 1:4 Work:Rest/ Reps, 3mins/SetsB: 50m sprints – Directional Step

1x8 1x10 1x12 1x5

Rest Interval: 1:4 Work:Rest/ Reps



A: Agility Drill 1 1x8 1x10 1x12 OMIT

Rest Interval: 1:4 Work:Rest/ Reps, 3mins/SetsB: 45m Shuttle Run 1x6 1x7 1x8 OMIT


Block B Recovery Session:

Day 2: Linear Day Day 4: Multi-Directional DayDynamic Warm Up – Linear:Knee HugHeel Butt & ReachOverhead Reverse Lunge WalkInchwormSpidermanStraight Leg WalkBackward Reaching Single Leg Deadlift walkA-SkipHigh KneesHigh HeelsStraight Leg SkipBackpedalTime: 10mins


Time: 10mins




14x100m

16x100m

18x100m

12100m

Rest Interval: Walk


Name: Sean BurkeDate: 16/12/12APPENDIX B:



2/2 2


2/2 2


3/3 3 Hand – 8

ASLR LASLR R

2/2 2

TSPU 2 2


2/2 2

Total: 15

Ultimate Performance Testing SheetDate16/12/12

Name: Sean Burke

Age: 20

Weight: 84kg

Height: 6’

BF%: 10.47%Area: Average Score1). Tricep 102). Subscap 93). Pec 84). Mid-axillary 65).Abs 156). Suprailiac 87). Thigh 19




5-10-5 Left 5.13



22.5


20

Strength Tests:Deadlift 1RM: 160kgBench 1RM: 80kgChin Up x AMAP: 7


Block B Linear Speed and Multi Directional Drills - Program No: 3 (Hypertrophy)Name: Peadar O’LaoireBlock B: Week 4-7Day 1&3: Linear Day Day 5: Multi-Directional DayFoam Roll:



Time: 5mins







Time: 10mins

Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Jumps/Hops (Elastic):Day 1: Linear Hurdle Jumps w/bounce 3x5Day 3: Single Leg Hurdle Hops w/bounce 3x5 Each Leg

Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Hops (Elastic):Day 5: 1 Leg Lateral/Medial Hurdle Hops w/bounce 3x3 Each Leg

Rest Interval: 60secs Rest Interval: 60secsA2: Med Ball Throws (CM):Day 1: Horizontal Chest Throw – Overhand 3x5Day 3: Underhand Overhead Backwards Throw 3x5Time: 10mins

A2: Med Ball Throws (CM-Single Response):Day 5: Standing Rotational Throw 3x5

Time: 10minsRest Interval: 60secs Rest Interval: 60secsLinear Speed (Day 3 Only):Day 3: 10m Accelerations 2x5 – Wk 1-3, 1x5 – Wk 4

Time: 15mins

Multi-Directional Drills:N/A

Time:Rest Interval: 60secs/Reps Rest Interval: 30secs/Reps, 2mins Sets


ExercisesSets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Week 1 Week 2 Week 3 Week 4Power (Strength-Speed): DeloadA: Hang Clean 4x3 4x3 4x3 OMIT

Rest Interval: 180secsStrength:B: Trap Bar Dead Lift 2x3

3x62x33x6

2x33x6

3x5

Rest Interval:180secs,120secsTri-Set:C1: 3PT DB Row – Neutral Grip

4x6-8 4x6-8 4x6-8 2x6-8


4x6-8 4x6-8 4x6-8 2x6-8

Rest Interval: 30secsC3: Plank Row 3x5 3x6 3x7 2x5



ExercisesSets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Week 1 Week 2 Week 3 Week 4Power (Strength-Speed) DeLoad


Rest Interval: 180secsStrength:B: Bench Press 2x3

3x62x33x6

2x33x6

3x5

Rest Interval:180secs,120secsTri-Set:C1: TRX Rows – Alternating Grip

4x6-8 4x6-8 4x6-8 2x6-8

Rest Interval: 30secsC2: 2 Arm DB 1 Leg SLDL 3x6-8 3x6-8 3x6-8 2x6-8


C3: FE Side Plank 3x2x10secs

3x3x10secs

3x4x10secs

2x2x10secs



ExercisesSets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg

Sets/Reps

Weight/Kg



Rest Interval: 180secsStrength:B: Chin Up – Supinated Grip 2x3

3x62x33x6

2x33x6

3x5

Rest Interval:180secs,120secsTri-Set:C1: ½ Kneeling 2 Arm DB Curl & Press – Neutral Grip

4x6-8 4x6-8 4x6-8 2x6-8

Rest Interval: 30secsC2: BB/ or 2 Arm DB RFE Split Squat

3x6-8 3x6-8 3x6-8 2x6-8


C3: Plank Row 3x5 3x6 3x7 2x5


Block B:



A: 50m sprints – 2PT Start 1x8 1x10 1x12 1x5

Rest Interval: 1:4 Work:Rest/ Reps, 3mins/SetsB: 50m sprints – Directional Step

1x8 1x10 1x12 1x5




A: Agility Drill 1 1x8 1x10 1x12 OMIT

Rest Interval: 1:4 Work:Rest/ Reps, 3mins/SetsB: 45m Shuttle Run 1x6 1x7 1x8 OMIT


Block B Recovery Session:Day 2: Linear Day Day 4: Multi-Directional DayDynamic Warm Up – Linear:Knee HugHeel Butt & ReachOverhead Reverse Lunge WalkInchwormSpidermanStraight Leg WalkBackward Reaching Single Leg Deadlift walkA-SkipHigh KneesHigh HeelsStraight Leg SkipBackpedalTime: 10mins


Time: 10mins


ExercisesWeek 1 Week 2 Week 3 Week 4


12x100m

14x100m

16x100m

10x100m

Rest Interval: Walk


Name: Peadar O’LaoireDate: 15/12/12APPENDIX B:



2/2 2/2


2/2 2/2


3/36/5

3 Hand - 8

ASLR LASLR R

2/2 2

TSPU 3 3


2/3 2

Total:

Ultimate Performance Testing SheetDate: 15&16/12/12

Name: Peadar O’Laoire

Age: 27

Weight: 66kg

Height: 5 10’

BF%: 7.48%Area: Average Score1). Tricep 72). Subscap 103). Pec 44). Mid-axillary 75). Abs 106). Suprailiac 57). Thigh 8




5-10-5 Left 5.37



23


22

Strength Tests:Deadlift 1RM: 150kgBench 1RM: 82.5kgChin Up x AMAP: 19


Documents

Sample Programs for Na Fianna Senior Hurling GPP Article