Download GAA National Coaching Conference 2004

GAA National Coaching Conference 2004
How to design a resistance
training programme
Dr Kieran Moran
Centre for Sport Science and Health
Dublin 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
Increased
relative stress
Further adaptation
Overload:
 load, speed of lift, number of reps or sets,
 rest period
2. Multilateral (general) development
Elite
development
Specific
development
Multilateral development
Basic levels of foundation for strength of all
major muscles and joint actions
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
Power clean
Lunge
Same muscles used in varied ways
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
Preparatory
(Pre-season)
N
D
Preparatory 1
J
F
M
A
National League
Competitive season 1
M
P2
J
J
A
Championship
Competitive Season
J
J
A
Championship
Competitive season 2
S
O
Transition
S
O
Transition
Step 2: Identify the aim of the training phases
General
strength (G)
Maximum
strength
(MxS)
Maximum
power
(MxP)
Maintenance
of power/
Power Endurance
(M / PE)
Rest (R)
Active Rest
(AR)
Step 2: Identify the aim of the training phases
N
D
J
F
M
A
M
Preparatory
(Pre-season)
G1
G2
General
strength (G)
MxS1
MxS2
MxP1
Maximum
strength
(MxS)
MxP2
Maximum
power
(MxP)
J
J
A
Championship
Competitive Season
MxP3
Maintenance
of power/
Power Endurance
(M / PE)
M / PE
Rest (R)
S
O
Transition
R
AR
Active Rest
(AR)
Step 2: Identify the aim of the training phases
N
D
J
F
M
A
National League
Comp. 1
Preparatory 1
G1
G2
MxS
MxP
M / PE
M
P2
MxP
J
J
A
Championship
Competition 2
M / PE
S
O
Transition
R
AR
Step 3: Identify the number of weeks and the
number of training sessions
N
D
J
F
M
A
M
Preparatory
(Pre-season)
G1
G2
MxS1
MxS2
MxP1
MxP2
MxP3
3w
3
3w
3
4w*
3
4w*
3
5w*
2-3
3w
2-3
5w*
2-3
J
J
A
Championship
Competitive Season
M / PE
4w
1-2
4w
1-2
4w
1-2
5w
1-2
S
Transition
R
AR
3w
0
4w
1-2
Progression: % 1RM and when additional reps are possible
Multilateral development: General strength
Specificity: phases are specific to facilitate power and power endurance
Variability: Regular change of loading, reps and exercises
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)
O
Step 4: Identify the exercises and loading
Q. Free weights
versus
machine weights?
 stabilising muscles
 Safer - beginners
 Some actions that
 exercise variations
free weights can’t
mimic
Q. Single joint
versus
 easier to max load
multi-joint?
 simulate sport actions
 injury rehabilitation
 greater coordination
Mainly, but not exclusively
Step 4: Identify the exercises and loading
Legs
Hams curls*
Knee Extensions*
Hip Flexors*
Hip Extensors*
Hip Abductor*
Hip Adductors*
Leg extensions
Squats
Power Cleans
Lunges
Lateral Lunges
Step Ups
Calf raisers
Arms
Tricep extensions*
Bicep Curls*
Wrist extensions*
Wrist flexions*
Shoulder Press
Bench Press
Seated rows
Front raisers
Lateral raisers
Inclined B-press
Lateral chest fly
Lateral pull down
Shoulder shrugs
Straight arm pulls
Trunk
Sit ups
Sit ups: feet up
Oblique curls
Back Extension
Crunches
Vsit&rotate
Jack Knife
Jump twists
Russian twist
Hip twist
General Strength Development
Day 1
A
Squat
Hip flex
B
Step ups
Bench press
C
Hamst curls
SL press
D
Knee ext
Upright rows
Day 2
A
B
C
D
Day 3
A
B
C
D
Squat
SL calf raises
Hams curls
Lateral squat
Squat
Seated rows
Hip adductors
Lateral fly
Knee ext
Sit ups FR~
Push up*
Jack Knife*
Obliques~
x2
Hip Flex
Knee ext
Clean
Forward lunge
SL press
Sit ups~
Obliques~
Back ext~
Vsit&Rotate MB
Lower
2
1
2
1
50%
Upper
1
2
1
2
50%
1
0.5
1
1
1
17%
21%
Trunk
1
1
1
1
33%
1
0.5
1
1
29%
Sit ups
Shoulder press
SL calf raises
Lat. pull downs
Hams curls
Sit ups FR
Obliques~
Back ext~
Jump-twists
1
2
1
2.5
54%
1
1
17%
1
1
1
0.5
29%
* These exercises are done on a Swiss ball
~ These trunk (abdominal) exercises should be completed with a load
MB = Medicine Ball
SL = Single leg
FR = Feet raised
Ext = Extensions
Flex = Flexions
60-75% 1RM
10-12 reps
Step 4: Identify the exercises and loading
Goal
Body
weight/light
moderate
Continuous (work for
30s)
3 circuits
Rest (between
sets)
3 – 4 minutes
60-70% 1RM
Lift: 1
Lower: 2
10 – 12 (‘moderately
difficult’)
15 – 20: Trunk
2 sets
2 – 3 minutes
1 to 1 ¼ hrs
Maximum
11
Strength (MxS)
80 – 90% 1RM
Lift: max intent
Lower: 1
2 – 4 Extremely
difficult
3 sets
4 minutes
1 to 1 ¼ hrs
Maximum
power MxP1
11
70 – 80% 1RM
Lift: max intent
Lower: max speed
4 – 6 Very difficult
3 sets
5 minutes
1 to 1 ¼ hrs
Maximum
power MxP2
11
60 – 70% 1RM
Lift: max intent
Lower: max speed
8 – 10 Moderately
difficult
3 sets
4 minutes
1 to 1 ¼ hrs
Maximum
power MxP3
12
80 – 90% 1RM
+
Plyom./ballistic
Lift: max intent
Lower: 1
Max speed
3 – 4 with weight
3 sets
5 minutes
1 to 1 ¼ hrs
80 – 90% 1RM
+
60-65% 1 RM
Lift: max intent
Lower: 1
Max speed
3 – 4 with weight
3 sets
5 minutes
1 to 1 ¼ hrs
GS: Circuit
training
GS: Weights
Maintenance
and Power
Endurance
Rest
Active Rest
No.
Exercises
12 - 15
12
12
Load
Tempo of lift
No. Reps
No. Sets
Total Time
~ 1 hour
6 – 8 Plyo/ballistic
20 repetitions
None
Players should undertake physical activity on a recreational basis 1 – 2 times per week, where the heart rate is raised.
Maximum Power Development - Phase 1
Day 1
A
Squat
Sit ups MB
Bench Press Side Throws MB
B
Lunge
Back ext~
Knee ext
C
Step up
Hip twsiter MB
Seated Rows Side Throws MB
Lower
1
2
1
36%
Upper
1
Lower
1
2
1
36%
Upper
1
1
18%
Trunk
2
1
2
45%
80% 1RM
60% 1RM
Maximum Power Development - Phase 2
Day 1
A
Squat
Sit ups throws MB Bench Press Supine leg curls MB
B
Clean
Back ext~
Knee ext
C
Step up
Russian Twist MB Seated Rows Side Throws MB
1
18%
Trunk
2
1
2
45%
Combined: Heavy ------ plyometric/ballistic
Maximum Power Development - Phase 3
Day 1
A
Squat
Squat jump (15% 1RM)
B
Bench Press MB Drop plyometrics (~10 kg)
C
Clean
Double foot jumps x 4
D
Lateral raisers MB Vertical Toss (~10Kg)
Sit ups throws MB
Back ext~
Side Throws MB
Hams curls
Lower
2
Upper
2
2
1
42%
2
33%
Trunk
1
1
1
25%
Max strength
80-90% 1RM 3-4 reps
Plyometric / ballistic
10 Kg 6 - 8 reps
Max strength
80-90% 1RM 3-4 reps
Plyometric / ballistic
6 - 8 reps
Step 4: Identify the exercises and loading
Goal
Body
weight/light
moderate
Continuous (work for
30s)
3 circuits
Rest (between
sets)
3 – 4 minutes
60-70% 1RM
Lift: 1
Lower: 2
10 – 12 (‘moderately
difficult’)
15 – 20: Trunk
2 sets
2 – 3 minutes
1 to 1 ¼ hrs
Maximum
11
Strength (MxS)
80 – 90% 1RM
Lift: max intent
Lower: 1
2 – 4 Extremely
difficult
3 sets
4 minutes
1 to 1 ¼ hrs
Maximum
power MxP1
11
70 – 80% 1RM
Lift: max intent
Lower: max speed
4 – 6 Very difficult
3 sets
5 minutes
1 to 1 ¼ hrs
Maximum
power MxP2
11
60 – 70% 1RM
Lift: max intent
Lower: max speed
8 – 10 Moderately
difficult
3 sets
4 minutes
1 to 1 ¼ hrs
Maximum
power MxP3
12
80 – 90% 1RM
+
Plyom./ballistic
Lift: max intent
Lower: 1
Max speed
3 – 4 with weight
3 sets
5 minutes
1 to 1 ¼ hrs
80 – 90% 1RM
+
60-65% 1 RM
Lift: max intent
Lower: 1
Max speed
3 – 4 with weight
3 sets
5 minutes
1 to 1 ¼ hrs
GS: Circuit
training
GS: Weights
Maintenance
and Power
Endurance
Rest
Active Rest
No.
Exercises
12 - 15
12
12
Load
Tempo of lift
No. Reps
No. Sets
Total Time
~ 1 hour
6 – 8 Plyo/ballistic
20 repetitions
None
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:
Use circuit training
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.
Progression based on biological age:
11 - 13:
Resistance: Add dumbbells
Introduce more complex lifts and single joint loading
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.
Progression based on biological age:
14 - 15 (post puberty):
Introduce exercises that load the spine
Use sports specific exercises
Increase volume and load (but not > 80% 1RM)
Plyometrics: Adult based but increased loading must
be controllable. Do not excessively load until 18/19
16 +: Move to have involvement in adult player
programme
Estimating your 1 RM
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
5
7.5
10
12.5
15
17.5
20
22.5
25
27.5
30
32.5
35
37.5
40
42.5
45
1
5
8
10
13
15
18
20
23
25
28
30
33
35
38
40
43
45
2
5
8
11
13
16
18
21
24
26
29
32
34
37
39
42
45
47
3
5
8
11
14
16
19
22
24
27
30
32
35
38
41
43
46
49
4
6
8
11
14
17
19
22
25
28
31
33
36
39
42
44
47
50
5
6
9
11
14
17
20
23
26
29
31
34
37
40
43
46
48
51
6
6
9
12
15
18
21
24
27
30
32
35
38
41
44
47
50
53
7
6
9
12
15
18
21
24
27
30
33
36
39
42
45
48
51
54
8
6
9
13
16
19
22
25
28
31
34
38
41
44
47
50
53
56
9
6
10
13
16
19
23
26
29
32
35
39
42
45
48
52
55
58
10
7
10
13
17
20
23
27
30
33
37
40
43
47
50
53
57
60
GAA National Coaching Conference 2004
How to design a resistance
training programme
Dr Kieran Moran
Centre for Sport Science Support
Dublin City University