Offaly GAA



Offaly Minor Hurlers Strength & Conditioning Programme – Pre SeasonDay 1Day 2 Recovery System:Foam Roll / Stretch –Hip flexor, Hams, T-Spine,Foam Roll / Stretch –Quads, Groin, CalfRecovery has to be optimised and individualised just like training.This is more or less the same recovery system the top AFL teams use, but it's perfect during the playing week especially after our hardest sessions.You should aim for 100 points;50 points for 20 mins swim in sea or pool50 points for 30 mins massage?50 points for Epsom salt bath30 points for 15 mins cold immersion30 points for 15 mins stretch session30 points for 1 hour of SKINS wearing30 points for 3 X 3 minutes cold; 1.5 mins hot contrast20 points for 20 mins Easy on a spin bike?10 points for 15 min walk10 points for 15 mins foam roller session?10 points for sauna?10 points for Post workout nutrition after training of any kindExcessive Training; No Offaly player should do more than 3 gym sessions in a week, and should aim to have 24hr recovery between each session. If you are doing school/club gym sessions and county back to back text your coaches immediately. Tracking your lifts; The programme has little blocks to aid you filling out what weights you lift, you must track this each week. For example Goblet Squat Wk1 = 20kg, Wk8 = 35kg etc. ActivateActivatePhysio Input Exercise Here – Individual Rehab work 1 leg Glute Bridge 2 x 10 / Physio Input Exercise HereMed Ball Series 2 x 8/8 on each exercise (2.5kg plate)Lateral Squat Routine 2 x 6/6 each side Dynamic Warm up x 3Dynamic Warm up x 3Knee Hugs 10m / Knee Cradles 10m / Worlds Greatest 10mSide Lunge Walk to Cross Leg toe tip 10m / Side Squat walkHigh Knees 10m / March – Skip – Pop Float SkipShuffle 10m / Cross in fronts 10mPlyosPlyosBox jump – step down 3 x 8Heiden and Stick – 3 x 8Med Ball Slams – 3 x 12Rotational Med Ball Throw off Wall – 3 x 8SpeedSpeed Heavy Sled Push– 3 x 6 good recovery between each setLateral shuffle to sprint drill (add ball catch week 2) 4 x 10m1,2,3 Stick Through Agility Ladder or hoops - 3 x 4/4Strength 1Strength 1Reverse Lunge 3 x 6/6Wk1Wk2Wk3Wk45678Goblet Squat 3 x 10Wk1Wk2Wk3Wk45678Side Plank 3 x 15 seconds each side Swiss Ball Knee Tucks 3 x 6Bicep Curl and Press DB 3 x 12Wk1Wk2Wk3Wk45678Weighted Chins 3 x 8 (watch the Technique vid)Wk1Wk2Wk3Wk45678Strength 2 Strength 23 Point Row off a bench – 3 x 8/8 Wk1Wk2Wk3Wk45678Split Squat – Holding DBs 3 x 5/5 – Wk1Wk2Wk3Wk456781 Leg Dead Lift 3 x 6/6 Holding DBs or PlateWk1Wk2Wk3Wk45678DB Alternating Bench Press or Traditional Bench 3 x 8/8Wk1Wk2Wk3Wk45678Med Ball Push Ups Side Middle Side 3 x 10Band Row and Rotate 3 x 10/10Body Weight Tracker: Weight in Kilograms – Weigh yourself each week at the same timeDate / Weight Date / WeightDate / WeightDate / WeightDate / WeightDate / WeightDate / WeightDate / WeightDate / WeightDate / Weight ................
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