Download Strength Training - Limerick Sports Partnership

Strength Training
Feargal O’Callaghan
Head of Age Grade S&C Munster Rugby
My Background
• Sports & Exercise Science, University of
Limerick
• International Rower 1992 – 96
• Ironman Nice & Lanzarote
High Achievers I Trained With
All Drug Free
People I have Trained
All Drug Free
People I have Trained
All Drug Free
Performance Pyramid
Sport Specific Skilled
Movement and all aspects of
Fitness
FC, FMS, FRS and Fitness Capacity
Functional Competence (FC), Fundamental
Movement Skills (FMS)
Fitness & Performance Continuum. Note the importance of the largest
block at the base. This is essential if the next two blocks above are to be
well supported.
The optimal performance pyramid. Adapted from Cook (2003) and Rose (2006)
Level 1
Level 1
• Aim
• To improve overall functional control,
promote stability and range of motion
through major joints. There should be no
emphasis on weight lifted but all emphasis
on technique and control. To improve multi
directional movement skills and
understanding of conditioning.
• ‘How Well, not How Much!’
Level 2
Level 2
• Aim
• To improve strength while maintaining the high standard
of functional competence achieved in Level 1. Power
development is not a priority at this stage because the
athlete has limited training experience and limited
strength through range.
• ‘How Well and How much!’
Level 3
Level 3
• Aim:
• To continue to improve strength levels. To
introduce more advanced power training
and to improve power output.
• ‘How Well, How much and How Fast!’
Level 4
Level 4
• Aim
• Aid the athlete in reaching fitness
standards to prepare him/her for top level
competition.
• “The elite level”
Some Rules to Follow
• Don’t be mislead by what you read on the internet or in
magazines
• Avoid using machines
• Do mostly compound multi joint exercises (best bang for your
buck)
• Don’t train more than 3/4 days a week if you are trying to build
muscle mass and strength
• Keep your workouts 60min or less – most of the time
• Strive to perfect technique
• Spend your hard earned money on plenty of good food not the
latest supplement
• Eat good quality protein
• Get plenty of good quality of sleep
Starting Point
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Stage of Development?
Stage of the Season?
Individual Needs?
Demands of the Sport?
What Type of Exercise?
Logistics?
System?
Selecting the Program
Once you know the stage of development of the
athlete the exercises are based on
• Knowledge of Exercises
• Aim of the Training Period
• Demands of the Sport
Knowledge of Exercises
Core Lift
Auxiliary
Supplementary
Body Part
Squat
Bench Press
Functional Exercises
DB Flys
Clean
Bench Pull
Single Leg Squat
DB Press
Snatch
Shoulder Press
Hip Extension
Arnie Press
Jerk
Chin Ups
Core Stability
Lat raise
Dead Lift
Lunge
Curls
RDL
Step Up
Tricep Dips
Nordics
The table is just a general guide
Aim of the Training Period
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Anatomical Adaptation
Hypertrophy
Strength Endurance
Max Strength
Max Power
Some Other Decisions
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Number of Exercises
Duration of Session
Order of Exercises
Number of Sets & Reps
Speed of Exercise
Guidelines
Unit
No of Exercises
No of Sets
No of Reps
Load (%)
Anatomical
Adaptation
6 - 12
1 – 4 circuits
8 - 20
0 - 60
Hypertrophy
4-8
3-5
4 - 20
40 - 90
Strength
Endurance
6-8
3-6
15 - 25
50 - 85
Max Strength
3-5
2-5
1-4
90+
Max Power
3-5
2-5
1-6
30 - 100
The table is just a general guide
Some Other Thoughts
• What is the world Greatest Program??
Don’t Forget The Big
3
TRAIN HARD AND SMART
EAT WELL
SLEEP LOTS