I am wondering what is the best way to get physically stronger in time for next year. What kind of training programme would you do in the gym? Is it true that if you do upper body work you also have to do lower body work to balance the training? If so how do I get the right balance so that I dont get injured?
Im also looking for advice in regards to a FREE WEIGHTS exercises as I do not want to do all that benchpressing etc etc..
All advice is welcome!

Joe3 (Down) - Posts: 4 - 24/10/2012 12:42:44    1287503

24/10/2012 12:42:44
Joe3
I am wondering what is the best way to get physically stronger in time for next year. What kind of training programme would you do in the gym? Is it true that if you do upper body work you also have to do lower body work to balance the training? If so how do I get the right balance so that I dont get injured?
Im also looking for advice in regards to a FREE WEIGHTS exercises as I do not want to do all that benchpressing etc etc..
All advice is welcome!
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Yes you should be doing both upper and lower body work as you will look ridiculous if you do loads and loads of upper body work but you are real real weak in the legs
IMO you are best off doing full body workouts each time you go to the gym
For pure strength moves that give you a good workout I would go with purely compound moves like the Front Squat, Dead-lift, Shoulder Press, Chin ups, Bench Press.
I would recommend doing a huge amount of core work as the benefits include having a better balance, and a better ability to take and give a hit.
Core work like plank, side plank, superman etc

Just focus on core muscle exercises.

Legs, back, chest and shoulders are what you need to focus on. Plenty of squats and lunges.

You'll find yourself using the biceps and triceps as secondary muscles in a lot of should and chest exercises, so no need to be overdoing it with bicep curls or tricep extensions, it's football you're looking to build muscle for not posing on the beach...

Finally be very wary of what info and advice anonymous posters on an internet forum post. A lot of them won't know what they're talking about.

if_in_doubt (Kildare) - Posts: 3691 - 24/10/2012 12:53:55    1287512

if your looking to put on size then start off with week one 3 full body work outs monday wednesday friday.
week two move into a 2 day split where first day you do legs back and biceps and second day you do chest shoulders and triceps do this on monday tuesday and then thursday friday again.
third week do the same.
4th week go into a 3 day split where on monday+thursday do legs and back,tuesday+friday do chest and shoulders,wednesday+saturday do biceps and triceps.
from then on up the weights sets and reps.
good free weight excercises with info on how to perform them you will find on bodybuilding.com

hill16no1man (Dublin) - Posts: 12665 - 24/10/2012 13:09:41    1287527

Donegal players have started back training already.

They have to push a lorry up Glengesh three times for a warm up then swim to Tory island and back before completing a sprint around Inishowen.

No ball work as yet.

Samsforthehills (Donegal) - Posts: 1075 - 24/10/2012 14:47:04    1287600

If you do too much now you will be knackered come next June/July, when it matters.

Take a break. Start in February. Dont rush for the gym membership in January, they rip you off then. By Feb the place will be empty and you'll be flying in 2 months.

The only reason inter-county teams are back training now is because self-serving blow in managers want to get as much as they can out of a naive county board. There is no reason why teams cant start in January and be sufficiently fit by mid-February when the league starts.

Pinkie (Wexford) - Posts: 4100 - 24/10/2012 16:03:35    1287672

I think it's very important the OP takes into account what type of player he is, what position he wants to fill come the summer months and tailor your training around that with regards to weights used and reps.

If your serious about getting into good shape, and you don't really know how to do it or perform certain lifts etc. It's extremely worthwhile to visit a reputable personal trainer for a few sessions just to get form correct. Video's off the internet are useful, but I don't really think Gaelic footballers need to squat like Olympians right down below the knee for example so be wary about who is performing the video and their sport/aim.

GetOverTheBar (Tyrone) - Posts: 1388 - 24/10/2012 16:33:14    1287705

Don't spend too much time in the Gym. You're game will suffer. Twice a week in the gym with 45 - 50 mins intense workout will suffice. Don't spend your time resting between sets and walking around looking at yourself in the mirror. This won't help you in a match. Don't go lifting crazy weights either. Benching anything over 80kg is no benefit for a GAA player.
Do core exercises. Pilates is quite good for core and flexibility. You'll be able to check out some women while exercising if you get a good pilates class.
Check out plometrics also.

As an alternative to the gym - If you live near the coast, take up surfing for the winter months. That'll give you all the upper body strength and flexibility you need. It'll give you some balls too.

pdempsey (Mayo) - Posts: 1313 - 24/10/2012 16:56:40    1287726

Winter training = pints and a game of 5-a-side a week.
I give up enough for the other 9-10 months of the year from Jan-October.Between now and Christmas,I enjoy myself.

perfect10 (Wexford) - Posts: 3929 - 24/10/2012 17:37:38    1287755

To the Mayo poster why is benching anything over 80kg bad for a GAA player?

Pinkie
County: Wexford
If you do too much now you will be knackered come next June/July, when it matters.

Take a break. Start in February. Dont rush for the gym membership in January, they rip you off then. By Feb the place will be empty and you'll be flying in 2 months.

The only reason inter-county teams are back training now is because self-serving blow in managers want to get as much as they can out of a naive county board. There is no reason why teams cant start in January and be sufficiently fit by mid-February when the league starts.

I disagree if you eat the right food, get lots of sleep and not go out drinking all the time there is no reason why you can't get stuck into the gym now and be flying come January for the pre season. Once you do plenty of cardio as well so you don't become a gym monkey you'll be fine.

what i would say is don't go flat out doing what hill16man suggests. If you are starting from scratch take it easy and build it up slowely. It should be about 4 months from the time you start before you're doing 5 or 6 nights in the gym. and by then you'll be into the football season. getting conditioned for the GAA like the Donegal team is a 2 year plus cycle. It can't be done in a year without causing serious injury or burn out.

This is the area I work in so I'm not making that up to scare you. Most injuries come from players doing too much in a short space of time.

BettystownRoyal (Meath) - Posts: 3353 - 24/10/2012 17:43:42    1287758

24/10/2012 16:56:40
pdempsey
Don't spend too much time in the Gym. You're game will suffer. Twice a week in the gym with 45 - 50 mins intense workout will suffice. Don't spend your time resting between sets and walking around looking at yourself in the mirror. This won't help you in a match. Don't go lifting crazy weights either. Benching anything over 80kg is no benefit for a GAA player.
Do core exercises. Pilates is quite good for core and flexibility. You'll be able to check out some women while exercising if you get a good pilates class.
Check out plometrics also. As an alternative to the gym - If you live near the coast, take up surfing for the winter months. That'll give you all the upper body strength and flexibility you need. It'll give you some balls too.

Why do you think benching more than 80kg is no benefit?
IMO GAA players should be aiming to bench 1-1.5 times their own bodyweight as if you're stronger (upper body) than the guy marking you you'll be able to hold him off/shoulder him off/absorb his shoulders more than him most of the time.
Core/Pilates etc are all good.

ormondbannerman (Clare) - Posts: 13473 - 24/10/2012 17:59:07    1287769

one of the most important rules ive found out is that 70% of the work is done outside the gym, through eating and sleeping... no point in using weights if your not getting a calorie surplus that includes the right amount of protein and carbs, if not you just wont see the benifits from lifting

tyroneled (Tyrone) - Posts: 69 - 24/10/2012 18:41:46    1287788

Training with someone is very important. Horizontal jogging is warm,safe,can be performed in many areas,at any time of day,is not subject to any climatic conditions,improves positional sense,gives experience in a myriad of positions,with enough intensity it combines the beat of anaeroboic,and aerobic exercises.

Brinsley Swartz (Mayo) - Posts: 2225 - 24/10/2012 18:44:33    1287790

he is looking to add weight lads for the start of the new season being january so heavy weights training in these months is what he needs when jan comes around he is back training with his team then he can continue to do just one full body session a week preferably circuit training as will get a blend of everything

hill16no1man (Dublin) - Posts: 12665 - 24/10/2012 20:51:26    1287860

Get a basketball coach - its the best sport for training bar none around

arock (Dublin) - Posts: 4953 - 25/10/2012 09:06:01    1287919

Practise kicking with your weaker foot till its as good as the other. Much more usefull than having big muscles. When the body builder comes to bursht ya, solo on the left and then switch on to the right and make a fool of him. Watch Frank McGuigans performance in the 1984 Ulster final for how its done.

Grey_Wolf (Leitrim) - Posts: 236 - 25/10/2012 11:17:33    1288003

Pinkie
County: Wexford
Posts: 2299

If you do too much now you will be knackered come next June/July, when it matters.

Take a break. Start in February. Dont rush for the gym membership in January, they rip you off then. By Feb the place will be empty and you'll be flying in 2 months.

The only reason inter-county teams are back training now is because self-serving blow in managers want to get as much as they can out of a naive county board. There is no reason why teams cant start in January and be sufficiently fit by mid-February when the league starts.

BettystownRoyal
County: Meath
Posts: 3194

I disagree if you eat the right food, get lots of sleep and not go out drinking all the time there is no reason why you can't get stuck into the gym now and be flying come January for the pre season. Once you do plenty of cardio as well so you don't become a gym monkey you'll be fine.

what i would say is don't go flat out doing what hill16man suggests. If you are starting from scratch take it easy and build it up slowely. It should be about 4 months from the time you start before you're doing 5 or 6 nights in the gym. and by then you'll be into the football season. getting conditioned for the GAA like the Donegal team is a 2 year plus cycle. It can't be done in a year without causing serious injury or burn out.

This is the area I work in so I'm not making that up to scare you. Most injuries come from players doing too much in a short space of time.

hill16no1man
County: Dublin
Posts: 2833

he is looking to add weight lads for the start of the new season being january so heavy weights training in these months is what he needs when jan comes around he is back training with his team then he can continue to do just one full body session a week preferably circuit training as will get a blend of everything

if_in_doubt (Kildare) - Posts: 3691 - 25/10/2012 14:17:27    1288139

Pinkie
County: Wexford
Posts: 2299

If you do too much now you will be knackered come next June/July, when it matters.

Take a break. Start in February. Dont rush for the gym membership in January, they rip you off then. By Feb the place will be empty and you'll be flying in 2 months.

The only reason inter-county teams are back training now is because self-serving blow in managers want to get as much as they can out of a naive county board. There is no reason why teams cant start in January and be sufficiently fit by mid-February when the league starts.

BettystownRoyal
County: Meath
Posts: 3194

I disagree if you eat the right food, get lots of sleep and not go out drinking all the time there is no reason why you can't get stuck into the gym now and be flying come January for the pre season. Once you do plenty of cardio as well so you don't become a gym monkey you'll be fine.

what i would say is don't go flat out doing what hill16man suggests. If you are starting from scratch take it easy and build it up slowely. It should be about 4 months from the time you start before you're doing 5 or 6 nights in the gym. and by then you'll be into the football season. getting conditioned for the GAA like the Donegal team is a 2 year plus cycle. It can't be done in a year without causing serious injury or burn out.

This is the area I work in so I'm not making that up to scare you. Most injuries come from players doing too much in a short space of time.

hill16no1man
County: Dublin
Posts: 2833

he is looking to add weight lads for the start of the new season being january so heavy weights training in these months is what he needs when jan comes around he is back training with his team then he can continue to do just one full body session a week preferably circuit training as will get a blend of everything

Have to agree with Betty here, the worst thing you can do is go for either extreme. No point going at the weights gung ho now, and no point leaving it too late to a time when you'll want to be doing more ball work.

You're going to need to balance out your cardio with weight training. Assuming your a beginner you'll want to start off slowly / lightly and build up your gym sessions gradually. Twice a week, doing full body workouts for the first two or three weeks or so would be enough. Then increase it to three full body workouts a week (make sure you leave a days rest in-between) for another three or four weeks. Once you've adjusted to this, and given your body a bit of a time to adapt, then you can go ahead with what hill16no1man and start your split sets, back and legs one day, shoulder and chest another day, and a lighter full body workout the third day, increasing the weight and reps. Again give this a few weeks then increase it to four days a week (back and legs x 2 and shoulder and chest x 2). All this progression should take at least three or four months if you do it right.

Just remember to balance all the weight lifting with cardio, you don't need to let the weight training take over your football training. There's a big difference between getting fit / bulking up, and getting fit for football (assume it's not hurling you play?). There's no need to go turning yourself into a bodybuilder.

The main area of focus should be the core muscle groups, you'll use your other muscles (biceps and triceps) in a lot of the chest, shoulder and back exercises so there's no real need to work on these muscles individually.

if_in_doubt (Kildare) - Posts: 3691 - 25/10/2012 14:42:33    1288158

I meant to include in my tips a warm up routine. With regard to horizontal jogging the best warm up is a game of "four play".

Brinsley Swartz (Mayo) - Posts: 2225 - 25/10/2012 18:28:45    1288341

My point was that it's important to take time off, if you want to be raring for action in June/July rather than being knackered during the warm up from over-training.

Pinkie (Wexford) - Posts: 4100 - 26/10/2012 10:13:36    1288524