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Well lads I've noticed a lot of GAA lads in the gym hitting biceps and triceps and have also noticed a lack of power and speed plans in the internet tailored for GAA.I thought I would attempt making my own and post here to see what people thought.Its a 3 day a week gym plan.
DAY 1 HEAVY LOWER
Squats 3 sets x 5 reps
Deadlift 3 sets x 5 reps
Hamstring curl 3 sets x 10 reps
Barbell thrusts 3 sets x 10 reps
Weighted Planks 3 sets x 1 min
Incline hiit 30 seconds on 1 min off
END OF WORKOUT
Stretch leg muscles to release built up tension
DAY 2 HEAVY UPPER
Bench 3 sets x 6 reps
Barbell row 3 sets x 6 reps
Military 1 sets x 6 reps
Pull up 1 sets x 6 reps
Lateral raises 3 sets x 10 reps
Face pulls 3 sets x reps10
Weighted planks 3 sets x 1 min
DAY 3 POWER LOWER
Speed squats 6 sets x 4
Kettlebell 6 sets x 5 reps
Box jumps 5 sets x 4 reps
Squat jumps 5 sets x 4 reps
Hip thrusts 5 sets x 4 reps
Weighted planks 3 sets x 1 min
END OF WORKOUT
Stretch leg muscles to release tension
That's the full plan if you would suggest any changes or would leave your opinion that would be appreciated
Cheers
Dan
centerback2000 (Clare) - Posts: 2 - 22/01/2017 19:44:35
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Replying To centerback2000: "Well lads I've noticed a lot of GAA lads in the gym hitting biceps and triceps and have also noticed a lack of power and speed plans in the internet tailored for GAA.I thought I would attempt making my own and post here to see what people thought.Its a 3 day a week gym plan.
DAY 1 HEAVY LOWER
Squats 3 sets x 5 reps
Deadlift 3 sets x 5 reps
Hamstring curl 3 sets x 10 reps
Barbell thrusts 3 sets x 10 reps
Weighted Planks 3 sets x 1 min
Incline hiit 30 seconds on 1 min off
END OF WORKOUT
Stretch leg muscles to release built up tension
DAY 2 HEAVY UPPER
Bench 3 sets x 6 reps
Barbell row 3 sets x 6 reps
Military 1 sets x 6 reps
Pull up 1 sets x 6 reps
Lateral raises 3 sets x 10 reps
Face pulls 3 sets x reps10
Weighted planks 3 sets x 1 min
DAY 3 POWER LOWER
Speed squats 6 sets x 4
Kettlebell 6 sets x 5 reps
Box jumps 5 sets x 4 reps
Squat jumps 5 sets x 4 reps
Hip thrusts 5 sets x 4 reps
Weighted planks 3 sets x 1 min
END OF WORKOUT
Stretch leg muscles to release tension
That's the full plan if you would suggest any changes or would leave your opinion that would be appreciated
Cheers
Dan" The majority of keyboard warriors on here including myself won't have a clue what your on about.. Most probably played back in the day when The nearest gym was a teammate called Jim.
Awwwwnow (Cavan) - Posts: 1050 - 23/01/2017 17:05:19
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Replying To centerback2000: "Well lads I've noticed a lot of GAA lads in the gym hitting biceps and triceps and have also noticed a lack of power and speed plans in the internet tailored for GAA.I thought I would attempt making my own and post here to see what people thought.Its a 3 day a week gym plan.
DAY 1 HEAVY LOWER
Squats 3 sets x 5 reps
Deadlift 3 sets x 5 reps
Hamstring curl 3 sets x 10 reps
Barbell thrusts 3 sets x 10 reps
Weighted Planks 3 sets x 1 min
Incline hiit 30 seconds on 1 min off
END OF WORKOUT
Stretch leg muscles to release built up tension
DAY 2 HEAVY UPPER
Bench 3 sets x 6 reps
Barbell row 3 sets x 6 reps
Military 1 sets x 6 reps
Pull up 1 sets x 6 reps
Lateral raises 3 sets x 10 reps
Face pulls 3 sets x reps10
Weighted planks 3 sets x 1 min
DAY 3 POWER LOWER
Speed squats 6 sets x 4
Kettlebell 6 sets x 5 reps
Box jumps 5 sets x 4 reps
Squat jumps 5 sets x 4 reps
Hip thrusts 5 sets x 4 reps
Weighted planks 3 sets x 1 min
END OF WORKOUT
Stretch leg muscles to release tension
That's the full plan if you would suggest any changes or would leave your opinion that would be appreciated
Cheers
Dan" Heavy squats and deadlifts on the same day? Bit of an overload on the legs don't you think?
RoyalClass (Meath) - Posts: 789 - 23/01/2017 19:17:16
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If it's a winter pre season work out I would say its pretty good yeah. If mixed with cardio work on the days in between you would be overloading on lower body id reckon.
but very good content you have there and well laid out id say the third day might be too much sets though for all on lower, mixed with cardio days in between i would always rather for predominantly aerobic sports like football and hurling using full body sessions like in circuit's style but they be three good sessions for definate you put together there.
hill16no1man (Dublin) - Posts: 12665 - 23/01/2017 20:34:24
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Replying To centerback2000: "Well lads I've noticed a lot of GAA lads in the gym hitting biceps and triceps and have also noticed a lack of power and speed plans in the internet tailored for GAA.I thought I would attempt making my own and post here to see what people thought.Its a 3 day a week gym plan.
DAY 1 HEAVY LOWER
Squats 3 sets x 5 reps
Deadlift 3 sets x 5 reps
Hamstring curl 3 sets x 10 reps
Barbell thrusts 3 sets x 10 reps
Weighted Planks 3 sets x 1 min
Incline hiit 30 seconds on 1 min off
END OF WORKOUT
Stretch leg muscles to release built up tension
DAY 2 HEAVY UPPER
Bench 3 sets x 6 reps
Barbell row 3 sets x 6 reps
Military 1 sets x 6 reps
Pull up 1 sets x 6 reps
Lateral raises 3 sets x 10 reps
Face pulls 3 sets x reps10
Weighted planks 3 sets x 1 min
DAY 3 POWER LOWER
Speed squats 6 sets x 4
Kettlebell 6 sets x 5 reps
Box jumps 5 sets x 4 reps
Squat jumps 5 sets x 4 reps
Hip thrusts 5 sets x 4 reps
Weighted planks 3 sets x 1 min
END OF WORKOUT
Stretch leg muscles to release tension
That's the full plan if you would suggest any changes or would leave your opinion that would be appreciated
Cheers
Dan" Its not the worst programme ever that ive seen,but a few suggestions i would make however include:
1.Substitute Hamstring Curls with Nordic Curls(Look them up)
2. Very little single leg work here and no Lunge variations in the programme.
3. Why only 1 set of Pressing and Pull ups? Pressing and Vertical pulling movements are important. It doesn't necessarily have to be extremely heavy, you could alternate heavy bench press and moderate Press each week if necessary.
You want a good balance of Pressing/Pushing and Pulling(both vertical and horizontal)
4. You have core stabilisation ,but no rotational core movements.
5. For the power day you have many jump variations but no throwing exercises such as Med ball slam or throw.
6. Your power day has far too many exercises and far too much volume, You're doing 64 reps between Speed Squats , Box squats and Squat jumps, My advice would be get rid of the speed squats and box squats and lower the volume for Squat jumps down to about 10-12 total repetitions. You're going for max efforts here with plenty of recovery in between each rep.
DHaise (Cavan) - Posts: 65 - 23/01/2017 21:29:34
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Replying To centerback2000: "Well lads I've noticed a lot of GAA lads in the gym hitting biceps and triceps and have also noticed a lack of power and speed plans in the internet tailored for GAA.I thought I would attempt making my own and post here to see what people thought.Its a 3 day a week gym plan.
DAY 1 HEAVY LOWER
Squats 3 sets x 5 reps
Deadlift 3 sets x 5 reps
Hamstring curl 3 sets x 10 reps
Barbell thrusts 3 sets x 10 reps
Weighted Planks 3 sets x 1 min
Incline hiit 30 seconds on 1 min off
END OF WORKOUT
Stretch leg muscles to release built up tension
DAY 2 HEAVY UPPER
Bench 3 sets x 6 reps
Barbell row 3 sets x 6 reps
Military 1 sets x 6 reps
Pull up 1 sets x 6 reps
Lateral raises 3 sets x 10 reps
Face pulls 3 sets x reps10
Weighted planks 3 sets x 1 min
DAY 3 POWER LOWER
Speed squats 6 sets x 4
Kettlebell 6 sets x 5 reps
Box jumps 5 sets x 4 reps
Squat jumps 5 sets x 4 reps
Hip thrusts 5 sets x 4 reps
Weighted planks 3 sets x 1 min
END OF WORKOUT
Stretch leg muscles to release tension
That's the full plan if you would suggest any changes or would leave your opinion that would be appreciated
Cheers
Dan" What level are you playing or aiming to play this year? What exactly do you want to get from this plan?
Answers to those all will affect whether the plan suits you or not
ormondbannerman (Clare) - Posts: 13473 - 23/01/2017 21:34:36
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StrongLifts 5x5 program
Workout A: Squat, Bench Press, Barbell Row
Workout B: Squat, Overhead Press, Deadlift,
Repeat, repeat, repeat.
valley84 (Westmeath) - Posts: 1890 - 23/01/2017 21:34:53
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How about heading to the pub with your teammates for a few pints? Where does that fit in to the schedule?
passerby (Tyrone) - Posts: 724 - 24/01/2017 08:40:03
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Replying To passerby: "How about heading to the pub with your teammates for a few pints? Where does that fit in to the schedule?" They will be playing the Ulster final in the Gym soon at this rate
Awwwwnow (Cavan) - Posts: 1050 - 24/01/2017 09:51:39
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Replying To passerby: "How about heading to the pub with your teammates for a few pints? Where does that fit in to the schedule?" Sweet God. No one is going to stop them, pinky promise.
gotmilk (Fermanagh) - Posts: 4971 - 24/01/2017 09:53:28
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My training plan is to get out on the pitch and play as much football as possible
DundalkGael (Louth) - Posts: 892 - 24/01/2017 13:25:10
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Replying To DundalkGael: "My training plan is to get out on the pitch and play as much football as possible" Ahh that's no good!! What about the 6 nights in the Gym?
Awwwwnow (Cavan) - Posts: 1050 - 24/01/2017 14:52:11
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Can I ask a number of posters why they have a hatred for the gym? The thing is most of those playing football would be in the gym anyway even if they weren't playing football.
gotmilk (Fermanagh) - Posts: 4971 - 24/01/2017 15:43:36
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Very true....why the hatred for the gym when 1,
1) As stated above most if not all of the current inter-county players and senior club players would be going to the gym in any regard
2) The gym is an adequate replacement for natural strength lads would have built up in years gone by through farming, construction etc. which unfortunately does not align with current inter-county demands where you need to be a teacher or have a job which allows you to recover on the job and off early to train, go on training camps.
My heart actually goes out to the dying breed of inter-county players who are farmers, plumbers, chippies etc. and are then expected to do the same gym sessions as their teacher counterpart - crazy!
The_DOC (Galway) - Posts: 706 - 24/01/2017 16:31:03
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Most farmers do very little heavy lifting nowadays
Gym work is important
Cuts down on injuries
valley84 (Westmeath) - Posts: 1890 - 24/01/2017 20:01:45
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Replying To valley84: "Most farmers do very little heavy lifting nowadays
Gym work is important
Cuts down on injuries" Only the dole cheques! They are heavy!!
Awwwwnow (Cavan) - Posts: 1050 - 24/01/2017 22:07:29
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Replying To DHaise: "Its not the worst programme ever that ive seen,but a few suggestions i would make however include:
1.Substitute Hamstring Curls with Nordic Curls(Look them up)
2. Very little single leg work here and no Lunge variations in the programme.
3. Why only 1 set of Pressing and Pull ups? Pressing and Vertical pulling movements are important. It doesn't necessarily have to be extremely heavy, you could alternate heavy bench press and moderate Press each week if necessary.
You want a good balance of Pressing/Pushing and Pulling(both vertical and horizontal)
4. You have core stabilisation ,but no rotational core movements.
5. For the power day you have many jump variations but no throwing exercises such as Med ball slam or throw.
6. Your power day has far too many exercises and far too much volume, You're doing 64 reps between Speed Squats , Box squats and Squat jumps, My advice would be get rid of the speed squats and box squats and lower the volume for Squat jumps down to about 10-12 total repetitions. You're going for max efforts here with plenty of recovery in between each rep." Cheers for the reply I will have to re work it
centerback2000 (Clare) - Posts: 2 - 25/01/2017 16:13:32
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I understand that the thread is about a GAA work out plan, but people need to get crucial aspects of training right outside of the gym and pitch in order to perform to their optimum levels consistently. Heres what I have learned.
1. It doesn't matter what work out plan you are doing, if you aren't eating properly I think this is a very important point that a lot of people tend to over-look when going to the gym be it to improve their fitness (crossfit), strength (powerlifting), Asthetics (bodybuilding) or Calisthenics, all 4 of which you need in some form in a decent GAA program. Youd imagine that the majority of people going to the gym want to get stronger/bigger, so work out your calories (easily done online) and make sure you are in a small surplus (200-400) to gain size/muscle. The amount of body fat you are carrying particularly in your gut can have a huge impact on macro portioning, ie, The less fat you carry, the more the calories you take in will be used gain more muscle than fat. In lay mans terms, lower bodyfat % = more muscle gains, So if your carrying a bit of fat, you could try losing that first. Counting calories is a must, its tedious, But It has to be done. Discipline is the name of the game.
2. Staying properly hydrated is imperative, Probably as important as nutrition. Drink about 3-4 ltrs of water a day. In summer/warm days, more. So so important I cant stress how important it is. Don't over do it though, drinking too much water can leave you bloated, not to mention pissing every few minutes.
3. In the gym intensity of your workout is key, You don't need to spend so much time in the gym, I find if I'm in there any longer than 1 hour I'm going through the motions, Go in, get it done, work as hard as is physically and mentally possible and get home and get some decent nutrition into you. Excluding a warm up and cool down, your weight lifting session shouldn't take more than 1 hour at the most, aim for 40-45 mins and get out of there.
4. 3-4 sessions a week in the off season is Okay, cut it down to one or 2 during the season, And I wouldn't be doing weight lifting for size/muscle during the season, that's done in the off season when training 2-3 times a week with club/county.
5. Supplements - Wouldn't be a huge supplement fan, but if I had to pick one, creatine is brilliant, in particular, micronized creatine from Optimum Nutrition. Give you that extra boost when you need it, fills the muscles with water to increase energy to get that extra rep or two out that you struggle with.
6. As key as point 1. REST. Sleep. 7hrs30mins good deep sleep a night minimum. Try timing your sleeps so that you wake up at the end of a 90 minute period. Example, if you go asleep at 10PM you should be aiming to get up at, 5.30AM, 7AM or 8.30AM.
5.
Personally, wouldn't be a big supplement fan, but creatine is very very good, buy a micronized one, its cheap and gets broken down much quicker, will help increase
waynoI (Dublin) - Posts: 13650 - 28/09/2017 12:59:39
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Replying To ormondbannerman: "What level are you playing or aiming to play this year? What exactly do you want to get from this plan?
Answers to those all will affect whether the plan suits you or not" Agree completely with this.
Everyone should not be on the same program.
Some players may already have enough body mass/size, their program wouldn't be the same as someone who is trying hard to put on size.
For example, Player x who could be, say, 28 with a backround in calisthenics/yoga would likely have a really strong core compared to lets say, an ectomorph teen of 16-19 who wants to just pack on size. Giving the same program to both players in this instance is just not right.
Everyone will have their individual goals in a gym. A good gym instructor, personal trainer or fitness coach in a club/county panel should prepare a program tailored to your needs.
waynoI (Dublin) - Posts: 13650 - 28/09/2017 13:06:01
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Replying To DHaise: "Its not the worst programme ever that ive seen,but a few suggestions i would make however include:
1.Substitute Hamstring Curls with Nordic Curls(Look them up)
2. Very little single leg work here and no Lunge variations in the programme.
3. Why only 1 set of Pressing and Pull ups? Pressing and Vertical pulling movements are important. It doesn't necessarily have to be extremely heavy, you could alternate heavy bench press and moderate Press each week if necessary.
You want a good balance of Pressing/Pushing and Pulling(both vertical and horizontal)
4. You have core stabilisation ,but no rotational core movements.
5. For the power day you have many jump variations but no throwing exercises such as Med ball slam or throw.
6. Your power day has far too many exercises and far too much volume, You're doing 64 reps between Speed Squats , Box squats and Squat jumps, My advice would be get rid of the speed squats and box squats and lower the volume for Squat jumps down to about 10-12 total repetitions. You're going for max efforts here with plenty of recovery in between each rep." 1. Prefer Nordic curls myself, But they are a lot harder on the hamstrings than regular hammy curls. I would make sure ive got proper form and technique with regular hammy curls before progressing to Nordic curls.
2. Agree, I'd lash a few sets of weighted lunges in there.
3. Even alternate between heavy bench press, incline bench press aswell which wasn't mentioned, and close grip to target triceps and chest.
4. Agree again, need a mix. Just focusing on one is grand but you wont reach your potential and plateau quicker, you have to mix it up.
5. Power day has me shattered just reading it, idea of it is sound, but its too much. decrease volume, focus on form and make each rep grueling but doable.
6. I see no form of recovery here, there should be foam rolling and stretches in the program. Even go into the gym on a rest day and foam roll for 30 mins or so, its absolute torture, but well worth it as it loosens out any tightness, and a lot of the time you don't even realize you are stiff or tight until after your foam rolling.
7. In my opinion, Kettlebell work is king, Add sme kettlebell swings in somewhere, Kettlebell power cleans are an absolute killer, Cleans should be included in every single program, Snatches aswell.
waynoI (Dublin) - Posts: 13650 - 28/09/2017 13:17:22
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